diet tips

Appetite Control Tips

Appetite Control Tips

Appetite Control is one of the hardest things about starting your diet. I’ve been there, I know. You eat a healthy breakfast and a few hours later you want to chug M&M’s through a bottle of Coca Cola.

I have three simple tips I give my clients to help control your appetite when you start dieting.

Appetite Control Tips

Appetite Control Tip: Water

Drink a minimum of 100 ounces a day to help control appetite. Once you feel that you are getting a little hungry, drink 8 ounces of water. Water is great for controlling appetite but it is also great at increasing your metabolism.  Journal of Clinical Endocrinology and Metabolism showed that drinking 17 ounces of water can increase fat burning by 30%. Being mildly dehydrated can slow your metabolism by 3%.

Appetite Control Tip: Healthy Eating

Yes, eating healthy will help you control your appetite. Foods like rich in fiber, protein, complex carbs, and healthy fats will “stick to you” longer than simple sugars. When you eat simple carbohydrates (think sugar, white bread, soda, etc.) your blood sugar spikes, then drops rapidly as insulin rushes in. This causes you to want more food! Protein, healthy fats, complex carbs, fiber, etc. keeps your blood sugar down and will keep you from getting hungry.

I also suggest to my clients to eat a minimum of 6-7 meals a day. Eating frequent small meals keep your metabolism in an anabolic state. This means that your body is promoting lean muscle and ridding itself of fat. These meals aren’t 4 course meals, they can be as little as a serving of almonds between breakfast and lunch.

Here is an example from my wife, who is a trainer:

Level-1 Meal Replacement Shake

Almonds

Healthy Lunch

Pepperoni

Healthy Dinner

Phormula-1 + Ignition Shake for Post Workout

String Cheese

Her 7 meals consist of healthy fats, high protein, and she keeps her carbs low during the day and higher at night around her workout.

Appetite Control Tip: Supplements

If the first two tips aren’t enough to keep your appetite at bay, I suggest looking at the Royal 21 Queen System, or Royal 21 King System. These two products help you burn fat 24/7, control appetite and cravings, manage your hormones, help optimize thyroid function, and even help you sleep! The Royal Queen System is for women, and the Royal King system is designed for men, and are in my opinion, the two best fat loss supplements in the world.

Summary:

Following these three simple tips should help you shed weight fast and help you control your appetite when it is out of control. The first few weeks of dieting is the hardest, and eventually it will subside.

 

Thank  you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 Queen System Review

My Favorite Fat Loss Tips Volume #1

My Favorite Fat Loss Tips: Volume #1

I get asked all the time for hacks and secrets to fat loss. There really isn’t any miracles that will make you skinny tomorrow, but there are some tips and tricks I give my clients that I am going to share with you for free today! Some of these are tips and tricks that I came up with through my health journey, and some are ones that I picked up from articles and other trainers.

body-weight-scale

#1. Chew bubble gum for appetite suppression. Whenever you are dieting and hungry, chew some sugar free bubble gum!

Weight Loss Benefits of Chewing Gum. Research from the University of Rhode Island showed that people who chewed gum consumed 68 fewer calories at lunch and did not compensate by eating more later in the day. Chewing gum also helped the study participants satisfy their cravings and resist fattening treats.

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#2. Drink water for appetite suppression. Whenever you are dieting and hungry, drink a glass of water!

“We are presenting results of the first randomized controlled intervention trial demonstrating that increased water consumption is an effective weight loss strategy,” said Brenda Davy, Ph.D., senior author on the study. “We found in earlier studies that middle aged and older people who drank two cups of water right before eating a meal ate between 75 and 90 fewer calories during that meal. In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake.”

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#3. Spicy foods burn fat. Feel the Burn!

You’ve tried every other weight loss supplement. Now try capsaicin. A recent study presented at the Biophysical Society’s Annual Meeting suggests consuming chili peppers can aid in weight loss by way of thermogenics, the process of creating heat from burning fat. After adding capsaicin to the high-fat diet of mice, researchers from the University of Wyoming found that capsaicin prevented weight gain by turning on thermogenesis in the body. 1st Phorm uses capsicin in their Bliss and Commander supplements!

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#4. Don’t eliminate carbs, eat them around your activities to lose weight! Eat carbs when you wake up and before/after training!

Read more: http://www.precisionnutrition.com/all-about-nutrient-timing 

#5.  High protein diets retain muscle and help you look better faster! High protein diets help you retain muscle while losing fat. Muscle is sexy.

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#6. Save money and eat healthier by replacing one unhealthy meal with a protein shake! 1st Phorm’s Level-1 Protein has less than 140 calories and 24 grams of high octane protein!  Only $1.67 a meal!

#7. Meal planning saves you money and keeps your diet in check! Plan your meals a week in advance. Grilled chicken and a salad will cost you less than $2.50 a day if you make it yourself. Healthy crock pot meals will help you save money also!

#8. Coffee will help you lose weight and is a great pre-workout! Many studies have shown coffee to help suppress the appetite, increase thermogenesis, and increase energy!

In addition to its appetite-controlling effect, coffee may increase your rate of calorie burn. According to a study from a 2006 edition of the “American Journal of Clinical Nutrition,” coffee’s caffeine content may elicit a slight boost in thermogenesis and fat oxidation.

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#9. Walking good, jogging better, running best! Studies have shown that for maximum weight loss, a mixture of sprints, jogging, and walking will show the most results!

If you’re trying to lose fat, it’s pretty clear that HIIT is a more effective tool than long-distance cardio,” Robertson says.

#10. Weight Lifting + Cardio increases weight loss! Lifting weights 3-5 times a week with cardio will increase weight loss!

Other studies, with a more intense exercise protocol, have shown that weight training before cardio training enhances fat burning during the session2, and that overall resting energy expenditure is increased following weight training.3 These studies indicate that fat-burning is indeed elevated when it comes to resistance training, especially when the workouts are intense enough. (http://www.builtlean.com/2013/01/08/cardio-vs-weight-training/)

 cardio

Like, Love, or Hate my ideas? Sound off below!

Feel free to check out www.1stphorm.com/nutritiontrainand receive free shipping and the lowest prices on your 1st Phorm supplements!

Lift Heavy My Friends,
Dustin Holston
Personal Trainer/Sports Nutritionist