1. Eat more fibres Fibre keeps you fuller longer and helps you manage your sugar cravings. This means you will eat less each meal. Fruits & vegetables, whole grains, nuts (almonds) and seeds are good sources of fibre. Liposinol™, made from a patented fibre complex, helps you overcome your food cravings. Liposinol™ maintains your blood sugar levels and prevents hunger pangs. 2. Eat 3 regular meals a day Do not skip any meal! Skipping meals and going too long without food can turn hunger pangs into irresistible and uncontrollable cravings. Choose foods that consist of fresh fruits, vegetables, whole grains (brown rice, oats, millet, quinoa, etc), legumes (white, red mung or aduki beans) and lean meat, poultry and fish. 3. Do not skip breakfast! Breakfast is the most important meal of the day. It replenishes all those nutrients after an all-night long fast. The most important value of breakfast is it helps raise your low blood sugar levels in the early morning. So why is this important to you? Eating breakfast keeps your blood sugar levels balanced and this means it keeps you at high energy levels. This prevents hunger pangs and cravings at lunch time. 4. Relax! Feeling stressed sends a wrong signal to your body. It signals that you are hungry and that your body needs something sweet. 5. Eat slowly! Take your food in small bites! Chew each bite of food slower and longer. This way, you get to enjoy your meal longer and you are kept satisfied! A growing number of studies1,2,3 confirm that just by eating slower, you’ll consume less calories and shed off some kilos without doing or eating anything different. The reason is that it takes about 20 minutes for our brains to register that we’re full. If we eat fast, we can continue eating past the point where we’re full. Another important fact is, if we take slow and small bites, we have time to realise we are full and we can stop eating on time. Now that you know, look to control your food cravings by eating slowly - make it a part of your good eating habits. 6. Go to bed and sleep! There are a number of studies4,5 that concluded that those who sleep five hours or less every night were 50 per cent more likely to put on weight or be obese than those who have seven to nine hours of sleep. Researchers believe insufficient sleep affects hormones related to appetite, causing your unexplainable food cravings. 7. Drink more water! Water is the healthiest and most widely and easily available appetite suppressant around. Very often, thirst is mistaken as hunger. Dehydration confuses your body. Drink a small glass of water every hour, this will help you keep your stomach full and keep you hydrated too. 8. Eat small frequent meals Your body needs food, don’t keep food at bay! Provide your body with nutrients and energy needed to repair damaged muscle tissue and to carry out other important functions. Eating small meals provide just the right amount of nutrients every few hours without causing nutrient overflow. This not only helps you to maintain your blood sugar levels, it also keeps your appetite, food cravings and energy level in check, at all times! 9. Indulge yourself and enjoy your food You already know yourself by now. Remember that by trying to totally restrict your favourite foods, you will tend to overconsume them. So eat in moderation and take a healthy choice. Go for healthy indulgence. Have a reasonable portion of ice cream or food that you really want. Take your favourite high-fat, high-calorie food in moderation. Its all about you! Your commitment will help you stay with your balanced diet plan in order to achieve your healthy weight.

¹ Hill, SW & McCutcheon NB. 1984. Contributions of obesity, gender, hunger and food preference and body sie to bite siz, bite speed and rate of eating. Appetite 5 (2): 73-83.

² Martin CK et al. 2007. Slower eating rat reduces the food intake of men , but not women : Implications for behavioural weight control. Behaviour Rsearch and Therapy 45 : 2349-2359.

³ Sasaki S et al. 2003. Self reported rate of eating correlates with body mass index in 18-y-old Japanese women. Intrnational Journal of Obesity related to Metabolic Disorder 27(11) : 1405-1410.

⁴ Taheri S, Lin L, Austin D, Young T, Mignot E (2004) Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. PLoS Med 1(3): e62 doi:10.1371/journal.pmed.0010062

⁵ Von Kries R, Toschke AM, Wurmser H, Sauerwald T, Koletzko B (2002) Reduced risk for overweight and obesity in 5- and 6-y-old children by duration of sleep—A cross-sectional study. Int J Obes Relat Metab Disord 26: 710–716. 34.