Ten Way to Tame your appetite

I know most of us know this, but I feel with the 4th upon us and a fun filled, pack summer it bears repeating. Have a wonderful 4th and please be safe and responsible. Goldie
Ten Ways to Tame your Appetite (www.calorieking.com)
~ Weight Loss Tips ~
1.Don't get too hungry. It may seem obvious, but if you want to control your appetite, it's important not to get too hungry. If you don't eat enough, you'll easily get too hungry and cave in to high calorie, fast-energy foods. Eat regular meals and two planned snacks a day to avoid getting too hungry.
2. Ask yourself if you're truly hungry. "Emotional hunger" is what prompts you to eat when you're not physically hungry. True hunger only occurs when you have not had enough calories or fat to satisfy physiological needs. If you feel hungry, think about when you last ate and what you ate, and whether or not you have physical symptoms of hunger such as lightheadedness and a rumbling stomach. If you're not physically hungry, ask yourself if there are other reasons why you feel like eating, such as stress or boredom, and respond to those triggers with something other than food. For example, go for a walk, dig some weeds, or call a friend.
3. Drink water and take ten. Sometimes, what you recognize as hunger is actually thirst. If you feel hungry, try drinking a glass of water, take some deep breaths and tell yourself that you can eat, but in ten minutes. If you are not truly hungry, the feeling will pass after ten minutes and you will have saved on calories. Or if it doesn't pass, nothing is lost - you can eat something to curb the hunger.
4. Let yourself feel a little hunger. If you're feeling hungry after a meal or snack, keep in mind that it's also okay to feel less than full after you've eaten. In fact, most people who have lost weight and kept it off have learned to be comfortable with this feeling.
5. Don't get too tired. Too little sleep affects hunger and appetite hormones adversely. If you're struggling to control your appetite, make sure that you're getting enough sleep.
6. Steer clear of appetitestimulating foods. Keep foods that tempt you out of your line of sight - out of the house, away from your desk, out of the car. Remember - out of sight, out of mind!
7.Beware of buffets. Appetites go into overdrive when eating at a buffet. In fact, people eat up to 60 percent more when there is variety. Commit to eating no more than three selections, and take your time eating, allowing the food to digest slowly.
8. Eat appetite-curbing foods. Some foods stimulate appetite while others satisfy it. Low-fiber and caloriedense foods, such as candy and cookies, generally increase appetite. On the other hand, high-fiber, bulky foods curb appetite. So when you get a hunger pang, don’t reach for the cookie jar, instead grab a tasty, highfiber, low-calorie food to get you through the initial pang. Particularly good are foods such as beans/legumes, high-fiber cereals, pumpernickel bread, oat bran, cabbage and most vegetables. Protein is another good food to eat to curb appetite. You fill up fast on protein because the amino acids in protein prompt a signal that tells the brain you're getting enough. Protein also stays in your stomach longer than carbohydrate or fat.
9.Prepare for parties. Research suggests that you eat more when having a meal with a large group of people. Don't go into a party situation hungry or thirsty. Eat some low-fat protein and drink a glass of water within one hour of when you plan to eat. And of course, remember to enjoy the company and the conversation. Eating with other people is about so much more than the food!
10. Be mindful. Staying mindful of your weight and health goals is also a good way to calm your appetite and get things in perspective. When your appetite screams out "Feed me!" it's always wise to take a minute to picture yourself slim and healthy, and then decide whether you are still hungry.