For Effective Weight Loss - Curb Hunger And Avoid The Binge

• Fat - one of the three main classes of food and is the most concentrated form of metabolic energy available to humans.
• Fat - one of the three main classes of food and is the most concentrated form of metabolic energy available to humans.
• Anti-obesity drugs - some work by suppression of the appetite.
• Trans fatty acid (commonly trans fat) - an unsaturated fatty acid with molecules that contain trans double bonds between carbon atoms, making the molecules less kinked compared with those of cis fat. Research suggests a correlation between diets high in trans fats and diseases like atherosclerosis and coronary heart disease.
• Saturated fat - fat that consists of triglycerides containing only saturated fatty acids.
• Healthy eating - the practice of making choices about the types and amounts of food one eats with the intention of improving or maintaining good health.

Curb Hunger and Avoid The Costly Binge

Everyone's been there - you miss a meal or you are getting used to a lower calorie phase of your nutrition plan when the munchies hit. You grab the nearest and quickest food available - usually a high carb snack food - and you chow down. And to add insult to injury you find yourself hungry again just as quickly as someone who didn't snack!

The best thing you can do to avoid this is to plan ahead and always have a meal ready to go quickly. Sure, this can't always be done but it's your best bet to avoiding binges.

When hunger pangs hit - DO SOMETHING! And I don't mean eat. Drink water, go for a walk, etc. You'll find that the hunger pangs subside in about 10 minutes or so - unless you've missed a meal and are really hungry.

If you must snack, make sure to always have high protein food available. You'll stay fuller longer as it takes your body more time to digest protein.

Try to keep some of these things handy -

Cooked kitchen strips - one cup has 38 grams of protein and only 180 calories

Lowfat cottage cheese - one cup has 28 grams of protein and 168 calories

A three ounce can of white-meat chicken has 14 grams of protein and 70 calories

Two sticks of string cheese has 14 grams of protein and 160 calories

A full can of tuna packed in spring water - 37 grams of protein and 175 calories

Reach for the nuts. Keeping nuts around will keep you from binging on high carbohydrate junk food because they are just as convenient for when you have to eat something now!

Nuts supply you with good fats that can lower your cholesterol as well as fiber and important vitamins and minerals. Make sure to select dry roasted and unsalted. And don't forget, even though it's high in good fats, that still translates to 9 calories per gram. Don't every eat.

Gregg Gillies

Gregg Gillies is a speaker, consultant, fat loss expert, trainer and author. He teaches fitness via his articles, books and courses at his web site http://www.buildleanmuscle.com . He is the author of two books: Complete information on his books, along with lots of free articles are available at his site. And while there, don't forget to sign up for his free newsletter, "Fit Physique".