By Kristin L.
How many "diets" have we all been on that leave us starving like mad? No fun at all, right? Now you have a little one to care for and you want to be successful with post pregnancy weight loss, and not be cranky all the time because your stomach won't stop rumbling. The trick? Figuring out what curbs your appetite is going to be the trick that brings you success... not to mention happiness. Without further ado, let's discuss those "tricks" that are going to help you.
1. Breakfast. It really is the most important meal of the day. Studies have shown that people who eat breakfast every day tend to have better weight loss results than those who do not. According to one study done by the National Weight Control Registry, breakfast eaters tend to eat fewer calories, less saturated fat and cholesterol and have better overall nutritional status than breakfast skippers. Your best option for breakfast is to incorporate a protein, whole grain and a fruit or vegetable. Not only will this help with losing weight, but will also start your energy off right for the day. One example of a nutritious, filling breakfast: whole grain cereal topped with blueberries and skim milk.
2. Water. When thinking about what curbs your appetite, think water. Water is great for post pregnancy weight loss due to the fact that it has no calories, as well as helping to keep you feeling full longer. Also, hunger can be confused with being dehydrated and water will be the best thing to eliminate that dehydration. In a Science Daily clinical trial, researchers 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. Also, eating foods high in water will provide you with satiety. Some examples are: tomatoes (94% water), watermelon (92% water), grapefruit (approximately 90% water), oranges (approximately 85% water) and soup.
3. Fiber. Fiber is going to be your "best friend" when considering what curbs your appetite. Eating foods rich in fiber is a great way to keep hunger pangs at bay, as well as post pregnancy weight loss; you will feel full longer, which means you will eat less. Some nutritious foods that are fiber rich include: beans, green peas, raspberries, barley and pears (with skin).
4. Protein. Foods that contain lean protein will not only keep you feeling full longer, but will also provide you with energy. Every mom needs energy, right? To help you with losing weight, you want to specifically stick to the lean kinds of protein. Aim to have a protein in every snack and meal. Some examples are: fish, chicken, turkey, lean cuts of beef and pork, eggs, low fat dairy products and legumes.
5. Eating. When asking the question, what curbs your appetite, one important answer is how you eat; how much, how little, and how often. Being successful in post pregnancy weight loss depends a lot on portion control. Keep this in mind when eating a meal; fill half your plate with veggies/salad, a quarter with a starch and a quarter with a protein. Also, remember to only eat until you are just full. It'll take your stomach approximately 20 minutes to signal to your brain that it is full, which means that it is also best to eat slower. Try to take about 20-30 minutes to eat your meals if you can. On the other hand, also make sure that you aren't eating too little. Not eating enough will only put your body into "starvation mode" which means that it will store what you DO put into it, resulting in little to no weight loss. Not only that, but your energy levels will shoot way down. Another important factor in weight loss is how often you eat. You want to keep your blood sugar levels steady throughout the day, and the best way to do that is to eat about every 3 hours. Eating 3 nutritious meals per day (every day), plus 2 healthy snacks in between is perfect.
6. Sleep. I know this may be a silly question for a mom, but are you getting enough sleep? Not getting enough sleep can have negative effects on post pregnancy weight loss. Why? Well, we have 2 hormones, ghrelin and leptin, that help to keep our appetites stabilized and in order for us to keep these hormones working properly, we need to have proper amounts of sleep. How much sleep should we be having? It should be about 7 to 8 hours per night.
7. Exercise. Do you find yourself ravenous after a workout? When you think about what curbs your appetite, you would probably disagree when told that exercise does help to curb it. Did you know that there are recent studies that show that people's appetites actually decrease after a workout? One study, done at Brigham Young University, says that 45 minutes of moderate-to-vigorous exercise in the morning actually reduces a person's motivation for food. Another study, done by the American Journal of Physiology, showed that an hour of high-intensity cardio can reduce appetite for up to two hours afterward.
As discussed here, when considering what curbs your appetite, there are many factors you need to think about. In order to be successful with your post pregnancy weight loss, first of all, you need to have patience with yourself, and second, it needs to be done in a healthy and safe way. Remember to stick to these tips and you will find that you will not only feel energized and good about yourself, but also, you won't be starving as those pounds shed off of you.
