How to control your appetite

Sensible goals for diet control

1. Avoid crash or fad diets.  A sensible goal for a diet is a weight loss of 1 to 2 pounds a week.  The faster you lose it.  The faster you are going to gain it right back.
2. Eat foods low in fat and high in complex carbohydrates(fruits, vegetables, grains, and legumes).  Animal fat readily turns to human fat.  
3. Don't skip meals; eat five or six small meals a day instead of three big ones--you won't feel as hungry, and your body will use more energy in digestion.
4. Eat slowly, savoring each bite.  It takes about 20 minutes for the feeling of fullness to register; wait that long before eating more.  A good rule of thumb is to drink an 8 oz bottled water before the meal and you will have a feeling of fullness anyway.
5. When you feel hungry between meals, have a sugarless cup of tea; caffeine inhibits the appetite.
6. Exercise regularly; not only does it burn up calories, but it can also make you feel temporarily less hungry.  
7. After about 3 weeks of dieting, you may stop losing weight altogether until your body accepts its new norm.  The trick is to get past this 3 week mark without gaining back what you have lost.  When you finally reach your ideal weight, maintain it for at least 3 weeks to establish a new norm.

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