These tricks will not only quieten your stomach but they'll also go a long way to flattening it out.
Eat Smaller Portions, More Often
Instead of the traditional three meals per day, try eating smaller portions every 3 – 4 hours. This will keep your body satisfied, and keep your mind off snacks.
Eating your food slowly allows your brain to register whether your stomach is full or not. Some ways to help you slow down your eating include watching a movie, counting the number of times you chew, or engaging in conversation.
Get Enough Sleep
Believe it or not, sleep affects your appetite! Two hormones, leptin and ghrelin, work together to control feelings of hunger and fullness. They require you getting seven hours of sleep every night to operate effectively.
Eat More Fat
Oleic acid is a “good” fat found in avocado, nuts and extra virgin olive oil that helps cause the small intestine to produce a compound (oleoylethanolamide) that sends a message to your brain to curb hunger. An added bonus is that fat delays the stomach emptying, keeping you satisfied for longer.
Contrary to popular belief, a good workout actually decreases your appetite. A 60 minute intensive cardio session has been shown to reduce appetite for up to two hours afterwards. Get your buns moving and get a two-for-one benefit!
Love those Spuds
It may surprise you to learn that the humble potato, far from being a carbohydrate villain, is actually a hunger busting superhero. Containing digestive resistant starch, it takes longer to break down, thus staying in your intestine longer and delaying the onset of hunger pangs.
Massage Your Neck
Many people are stress eaters. If that’s you, chances are you’re carrying a lot of your stress in your neck and upper shoulders. Doing some neck rolls and taking time to massage your neck will help relieve some of this tension. It may be beneficial to have a professional massage from time to time too. You will find that the amount you eat will decrease in direct proportion to the stress you release.
Find a Distraction
If you find yourself constantly thinking about food then, stop! Whether it’s a crossword puzzle or a good book, a movie or a phone call to a friend, find something that will take your mind off your craving and focus it on something else. You can revisit thoughts of eating at an appropriate time but don’t allow your cravings to control you. You’re in charge!