by Michael Roussell

A major issue with dieting is dealing with feeling hungry. Losing weight has a large mental component to it and dealing with hunger is a major road block for many people. The inability to deal with hunger while dieting can be one of the biggest reasons why many people fail on their diets. They can’t deal with the hunger and thus end up snacking and eating foods not on their plan. This leads to consuming too many calories and no weight loss.

Fortunately there are several things that you can do to help harness your hunger pangs so that you can stay in a caloric deficit and continue to lose weight. How do we do this? Just trick your body into thinking that it is full and that it is eating more food/calories than it really is.

The first thing you can do it eat more green leafy (spinach, kale, lettuce) and/or fibrous vegetables (broccoli, asparagus, brussels sprouts, etc). These kinds of vegetables have a lot of ‘bulk’ to them but not a lot of calories. A lot of the bulk is actually just extra water within the vegetables. This means you can eat a lot more food without consuming extra calories. You actually trick your body in two different ways. The first is visually. There is a big difference from a psychological perspective when you sit down to eat a plate overflowing with food vs. a plate that just has a few pieces scattered on it.

The second trick occurs in your stomach. Your stomach has stretch receptors that signal the brain, letting it know your stomach is full and that you should stop eating. These receptors don’t sense calories, they sense volume. Eating lots of green leafy and fibrous vegetables will activate these stretch receptors and you’ll feel full even on fewer calories.

The next ‘eat less feel full’ strategy is to eat protein with every meal. Protein does a couple different things to make your body feel fuller. First, eating protein does not cause a blood sugar roller coaster as with eating carbohydrates. Eating lots of carbohydrates will cause your blood sugar to rise and then fall. The fall in blood sugar will signal your brain that you need to eat – this especially occurs when eating white processed carbs.

Protein also stimulates the release of a compound called CCK (Cholecystokinin). CCK is a satiety peptide hormone that when released can interact with your nervous system to signal your brain that you have had enough to eat.

As you can see these two simple strategies – eat more green leafy vegetables and consume protein at every meal are very simple but they have complex biological and biochemical repercussions which signal your body that you have had enough to eat. Controlling hunger is key and these dietary ‘hacks’ will help you maximize satiety while dieting, control hunger, and lose weight.

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Mike Roussell is an author and nutrition doctoral student at Pennsylvania State University. Mike writings can be found in Men’s Health and Men’s Fitness and Ironman Magazines in addition to the internet’s largest bodybuilding and fitness website – T-Nation.com. Learn more at http://www.warpspeedfatloss.com/

Article Source: http://EzineArticles.com/?expert=Michael_Roussell

Ok, I don’t mean to get too scientific, but this is super important. You see, while busting the belly flab does take effort, it’s not nearly as hard as people make it out to be.

Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works…why it stores belly flab…what actually causes it to burn off…you’re a whole lot better off.

Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things. It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.

Anyway, let’s get to today’s easy lesson. Check this out:

- Increased Protein intake triggers the hormone Glucagon.

- This, in turn, prevents the spiking of your Insulin (which is also a hormone) levels.

- Which simply means you minimize the chance of storing blood sugar as fat.

In other words, eat more protein and you bust the belly flab. Sure, there’s more to it than that, but that is the crux of it. And so long as you understand the basics you can KEEP the belly flab from coming back.

When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that’s what the carbs turn into after you’ve eaten them) which isn’t needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs…

The best part is, it’s not very hard to consume more protein. In fact, it’s pretty darn easy. A high quality protein powder will do just the trick.

As you’ve probably heard, my buddies over at Prograde Nutrition have launched their new Prograde Protein powder this week. I wanted to be sure you knew today is the last day you can get it at 10% off. Yeah, they were offering a discount on it just this week to celebrate it’s arrival. But the offer ends TONIGHT at 11:59pm EST so hurry over to Prograde Nutrition to take advantage of it.

I cannot recommend Prograde Protein highly enough. These guys create the highest quality products out there. Save 10% by getting yours right NOW before you forget