Cravings.
They're the enemy of every good intention you have to
stick to your diet and keep the progress coming fast and furious.
Cravings are especially HARD to deal with when the
holidays pop up. That's because there are all kinds of "goodies"
everywhere. And they're hard to pass up because they represent what
you've always done during the holidays. Why break tradition, after all?
That's why if you're serious about getting in shape,
you need a PLAN to deal with the cravings when they show up. Because
believe me, they WILL show up!
Of course, simply sticking to your eating plan and
using will power to get through it is tried and true advice. But it
doesn't necessarily have to be that hard.
Here are a few things that could help...
Pinolenic acid - This acid comes from
the Korean pine nut and it seems to be the real deal when it comes to
blunting hunger. In one clinical trial, participants who took 450mg of
pinolenic acid after fasting, decreased their hunger, diminished their
food intake and - more importantly - showed increases in hormones
associated with satiety (CCK and GLP-1). [1]
irvinga gabonesis - This fruit bearing
plant grows in the lush, tropical jungles of Cameroon. And as it turns
out, the seeds from the fruit have remarkable anti-obesity properties.
The main one? It seems to help regulate leptin production in the body.
Leptin is a hormone that plays a part in modulating appetite by binding
to a specific area in the brain called the hypothalamus. In one 10-week
study, folks supplementing with irvingia gabonesis dropped a shocking
6.7 inches from their waistline! [2]
Green Tea - You've probably heard all
about green tea's excellent benefits - including supporting weight loss.
But here's what you may not know... One study published in Nutrition Journal found
that drinking green tea with your meals can help you feel significantly
more satisfied! [3] Just one or two cups with each meal should do the
trick.
Red pepper - Going spicy can curb your
appetite. Specifically, red pepper. Research done at Purdue University
found that when participants added red pepper to their meals, they were
better able to manage their appetite and had the added bonus of burning
more calories. [4] Not bad for adding a little 'kick' to your food,
right? To get the same effects as seen in this study, just add around
half a teaspoon of red pepper to your meals.
So there you have it. This holiday season, don't let
cravings get the best of you. Take back control and once and for all WIN
the "Battle of the bulge!"
And by the way, if you're serious about taking your
overall health and fitness to the next level this coming year, why
not take advantage of your FREE Fitness Consultation? (a $65 value)
During this consult, you'll receive detailed
information on how to get fit and trim that's tailored to YOUR body.
There's no obligation and it's totally and completely free. To sign up, click here
References:
[1]. Causey JL. Korean pine nut fatty acids induce
satiety-producing hormone release in overweight human volunteers. Paper
presented at: American Chemical Society National Meeting &
Exposition; March 26-30, 2006; Atlanta, GA.
[2].Ngondi, Judith. et al. "IGOB131, a novel seed
extract of the West African plant Irvingia gabonensis, significantly
reduces body weight and improves metabolic parameters in overweight
humans in a randomized double-blind placebo controlled
investigation."Lipids Health Dis. 2009; 8: 7.
[3]. Julija Josic, et. al. "Does green tea affect
postprandial glucose, insulin and satiety in healthy subjects: a
randomized controlled trial" Nutr J. 2010; 9: 63.
