Do you want to curb cravings that are making you fat? Then it’s time to make better choices about how to suppress your appetite. It’s definitely tempting to pop some pills that give fast results. But if you want lasting weight loss that will keep the fats off for good, try these natural and effective approaches to cut your cravings:

• Get Enough Sleep – sleep deprivation causes an imbalance in certain hormones, including ghrelin (which increases appetite) and leptin (which decreases appetite). When we don’t get enough sleep, our levels of ghrelin go up (weight gain) and levels of leptin go down (so we are hungrier). That said, adults should aim for at least seven hours of sleep each night.
• Eat Protein and Fiber at Meals – compared to carbohydrate and fat, protein takes more time to digest and therefore keeps you full longer. Fiber helps by absorbing water, and then expanding in your stomach – literally creating bulk to make you feel fuller and have less room for more.
• Less Variety, More Satisfaction – keep less variety of snacks foods in the house and you’ll be much better off. Research has shown the greater your options, the greater your appetite.
• Play Mind Games – serve up your food on small plates and smaller food portions will look more volumous.  Be sure to keep your snacks out of sight at home and at work. Also, wear great smelling perfume or cologne and light scented candles when you have the opportunity. Interesting smells can often take your mind off of food.

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