Get Enough Sleep

A lack of enough sleep causes an imbalance of some hormones which include ghrelin and leptin.  Ghrelin is a hormone that increases appetite.  Leptin is a hormone that decreases appetite.  When we get less then optimal sleep our levels of ghrelin go up (ie, weight gain) and levels of leptin decrease (which means you are hungrier).  Adults should try and get at least seven hours of sleep each and every night.

Consume Protein and Fiber at Main Meals

Protein takes more time to digest then carbohydrates and fat and thus you will stay full longer.  Fiber benefits the absorption of water and this causes expanding in your stomach and thus making you feel fuller and have less room to want to eat more.

Less Variety in the Pantry

By having less variety of snack foods in your pantry you will be better off because research has shown the more types of snacks you keep the greater your appetite becomes.

Sit in the Light

Sit in a restaurant area that has good lighting when you go out to dinner.  That is because when you are eating in public you are less likely to eat as much when you are seen easily by others.  Your natural instinct it to curb what you eat when you are being seen as opposed to sitting in a dark corner of the restaurant where you will most likely eat more and thus consume a lot more calories.

Trick Your Mind About Food Quantities

If you serve food on a small plate then smaller portions of food seem like more.  A really large dinner plate with a small portion of food just doesn’t trick the mind like a small plate that is full.  Keep all snacks out of sight and certainly and harder to reach areas.  If you wear perfume/cologne or have scented candles around these tantalizing smells can take your mind off your cravings.

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