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Ways to Trick Yourself Into Feeling Full

1. Eat fatty foods.

It sounds strange, but zapping all the fat from your diet will actually make you fatter. Your body needs unsaturated (a.k.a. "good") fats to function properly and stay energized as well as absorb certain vitamins. Need some incentive? A recent study by researchers at the University of California, Irvine, showed that the unsaturated fat found in avocados and olive oil is converted into a compound that curbs your hunger. Just be careful not to overdo it. Make sure that only 30 percent of your daily calories come from fat, says Rania Batayneh, MPH, a nutritionist in private practice in San Francisco and Portland. If you're operating on a 1,500-calorie diet, your meals should contain a maximum of 10 percent saturated fat.

2. Chew gum.

Even though you don't technically consume gum, you can still feel fuller from it. A study found that if you chew gum for 60 minutes in the morning, you'll consume 67 fewer calories at lunch. "There is some evidence that chewing gum can help with feelings of satiety and reduced appetite," says Elaine Rush, Ph.D., professor at Auckland University of Technology. "The possible mechanism is not clear, but is [thought to be] associated with the chewing action as well as the taste, smell, and flow of saliva." To keep your choppers in good health, make sure the gum is sugarless; the sugar in gum wreaks havoc on your teeth. Plus, sugarless gum improves the flow of saliva, which further suppresses your appetite, Dr. Rush adds.

3. Snack on almonds.

These all-natural treats contain fiber and unsaturated fat, which combine to create a superpower that makes you feel full. Not only that, a recent study found that you can shrink your waist by a whopping 14 percent if you eat a handful of almonds daily for just half a year. However, almonds are high in calories, so stick to no more than 3 ounces daily for the best weight-loss results.

4. Return carbohydrates to your diet.

We know carbs and starches were practically banned a few years ago, but now they're back and we're learning that they're way better for you than previously thought. Just like there are good and bad fats, not all carbohydrates are created equal. Opt for complex carbs, found in fruits, vegetables, and whole grains, which take longer to digest and therefore help keep you feeling full. Potatoes also take a long time to break down due to a type of starch that resists digestive enzymes. Batayneh says, "Potatoes can actually work in your favor," and often recommends that her clients eat half of a large potato every day with lunch. For even more nutritional value, go for a sweet potato, which is high in fiber and vitamins A and C.

5. Chow down on grapefruit.

A study found that people who ate half of a grapefruit with breakfast, lunch, and dinner lost nearly 4 pounds in just three months. That's because grapefruit lowers your insulin, which regulates your fat metabolism, suppressing your appetite and burning calories faster. Unfortunately, the same can't be said for citrus juices, which typically contain a lot of sugar. If you want to have the grapefruit in juice form, squeeze it yourself and don't add any sweetener.

6. Hit the gym.

Going to the gym doesn't just help you burn calories; a study in the American Journal of Physiology found that doing an hour of cardio will reduce your appetite for up to two hours after you're done. The cardio reduces your levels of ghrelin (a hormone that increases your appetite) and increases levels of the hormone which suppresses your appetite. However, doing the same cardio day after day can eventually cause any positive effects it has on your metabolism to plateau. Be sure to mix it up at least twice a month with a variety of exercises, like biking, rowing, running, and the elliptical machine.

Skin Envy Non-Surgical Weight Loss Centers 3425 Lake Eastbrook Blvd SE, Grand Rapids, MI 49546 (616) 446-5111 Source: Womansday

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