Help! My hunger is out of con­trol

First For Women - - Nutrition -

Q: I lost 33 pounds this win­ter on a new diet, and while I’m thrilled with the re­sults, I’m con­stantly hun­gry and I don’t want to back­slide. What do you rec­om­mend?

A: Our se­cret weapon for keep­ing hunger in check: chia pud­ding made with nut but­ter. This sweet treat con­tains a com­bi­na­tion of sol­u­ble fiber, mo­noun­sat­u­rated fats and pro­tein that works syn­er­gis­ti­cally to stim­u­late the re­lease of sati­ety hor­mones in the brain, plus cre­ates bulk in the stom­ach to keep you feel­ing full for hours. What’s more, the mag­ne­sium in the chia seeds and nuts helps pre­vent hunger-revving blood-sugar fluc­tu­a­tions.

To make a batch of the treat: In a large bowl, mix 11⁄2 cups of al­mond milk, 1⁄2 cup of peanut or al­mond but­ter, 1⁄4 cup of chia seeds and ste­via to taste, then cover and re­frig­er­ate overnight. En­joy a few spoon­fuls when­ever your stom­ach starts to rum­ble or at least 30 min­utes be­fore crav­ings usu­ally set in. The pud­ding will keep for up to a week in the fridge. A de­li­cious way to fire up me­tab­o­lism both dur­ing and af­ter your stroll: En­joy 1 tsp. of cin­na­mon daily. Re­searchers re­port­ing in the jour­nal Me­tab­o­lism dis­cov­ered that a com­pound in the spice (cin­namalde­hyde) prods cells to burn up to 25 times more calo­ries through a heat-pro­duc­ing process called ther­mo­ge­n­e­sis. In a sep­a­rate study, this ef­fect helped sub­jects given a daily dose of cin­na­mon lose 37 per­cent more belly fat over 12 weeks than those who didn’t con­sume the spice.

An­other smart strat­egy: Make a point to head out for your stroll be­fore eat­ing break­fast. Re­search shows that peo­ple who ex­er­cise on an empty stom­ach burn 20 per­cent more fat than those who eat be­fore work­ing out. That’s be­cause fast­ing overnight de­pletes cells’ stores of car­bo­hy­drates, forc­ing the body to burn stored fat for fuel in­stead.

I’ve started walk­ing ev­ery morn­ing, but I’m not los­ing as quickly as I’d like. What can help?

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