1. Use the "Stop Your Cravings" chart below
2. Get rid of all the bad foods you crave for!
This is the easiest "most common sense" thing you can do to kill your carvings so…
Just throw out all those snacks, candies, donuts and other bad foods that's making you gain weight and even if you still have strong cravings for those bad foods…
The next 20+ tips below will definitely help curb your cravings & put you on the track to permanent weight loss if you stick to them.3. Eat more fiber (Raw Fruits & Veggies)
Eating Fiber will help you lose weight faster because it fills up your stomach quicker making you eat less.
4. Make sure at least 30% of your diet is protein
Like fiber, Protein also makes you feel full and keeps you satisfied longer because…
Protein helps regulate your blood sugar & it makes your body release appetite suppressing hormones (like cholecystokinin and GLP-1) and in a recent study…
People who drank either whey protein 90 minutes before being allowed to eat freely at a buffet table ate significantly less calories than those who did not drink whey protein.
Use this calculator to see how much protein you need to be 30% of your diet.5. Drink more WATER
When you get dehydrated you will get very hungry because your body will increase your hunger pangs in an attempt to get more water to re-hydrate itself so make sure you're drinking enough water to prevent hunger and…
You can also drink about 8+ ounces of water before your meals to make you feel fuller quicker so you'll eat less or…6. You can drink a glass of vegetable juice before meals
Studies have shown that drinking vegetable juice before meals suppresses your appetite by making you eat 135 less calories at each meal.7. Get Fiber, Protein & Water at ever meal to…
Regulate your blood sugar because when your blood sugar is out of whack you'll crave for more food which means you'll eat a lot more and gain more weight.
For example… If you eat some almonds & some veggies for fiber and eat some tuna or baked chicken for protein and if you wash all that down with 12 ounces of water… You'll won't have any food cravings for at least 3-to-5 hours and…
Drinking at least 8 ounces of water with high fiber foods helps the undigested fiber in your stomach expand to make you feel fuller much longer.8. Eat a small meal every 2-to-3 hours
Doing this also regulates your blood sugar by giving you a constant supply of energy which really reduces your cravings and kills your big appetite.9. Don't skip breakfast
Skipping breakfast makes your already low morning blood sugar drop even more and this will cause you to have massive food cravings for the rest of the day and…
You certainly do not want to skip breakfast if your job or lifestyle is stressful as this will make your cravings even worse but on the other hand…
10. Skip breakfast & Try Intermittent fasting
It may be tough for you at first to skip breakfast and fast for 12+ hours a day but Intermittent fasting will progressively eliminate your cravings and you will not be as hungry all the time plus…
Intermittent fasting is a good dieting trick to help you burn fat faster. Learn more about intermittent fasting here but…
Whether you skip or eat breakfast depends on what is best for you when dealing with hunger & cravings to help you lose weight faster.
11. Drink or supplement with Green Tea
Green tea by itself is a potent fat burner but green tea is also a potent appetite suppressant because just like protein…
Green tea also forces your body to release the appetite suppressing hormone CCK (cholecystokinin).12. Have an egg for breakfast
Studies found that an egg for breakfast helped overweight people feel more full over 24 hours than a bagel-based breakfast of equal calories and the people who ate the egg breakfast ate 330 calories less during the day and after an 8-week study…
The people who had eggs for breakfast instead of bagels lost 65% more weight and they lost 16% more fat and don't worry about your cholesterol levels going up because even though the people in that 8 week study had 2 eggs for breakfast everyday…
Their cholesterol levels were the same as the group that ate bagels after 8 weeks and eating eggs will only raise your HDL cholesterol levels which is the good cholesterol but…
The reason why eggs may be "nature's appetite suppressant" according to dietician Dr. Carrie Ruxton is because eggs increase the powerful satiety hormone PPY (Peptide YY) while lowering hunger causing hormones like ghrelin.
13. Lose Belly Fat & have Less Cravings
According to researchers at University if Western Ontario - Belly fat makes you hungry because it makes a hormone called neuropeptide Y that makes you hungry.14. Don't get stressed out - relax more.
When you get stressed out you usually overeat because your body releases a hormone called Cortisol that makes you hungry and…
If you have a hard time coping with stress Look at these 100 ways to relieve stress.
15. Understand why you go on a binge
16. Battle PMS cravings with Calcium
Research has shown that women who take calcium supplements or consume at least 1 serving of dairy products daily (like yogurt, skim milk, or low-fat cheese) about 2 weeks before menstruation will significantly lower their cravings during PMS for bad carbs that make them gain weight.
17. Use these 2 words to stop cravings
18. Avoid refined or processed carbs (mainly sugar)
Refined carbs include heavily processed or high sugar foods like fluffy white breads/bread snacks, regular sodas, most breakfast cereal, sweets, candy, cookies and cakes.
Refined carbs cause your blood sugar levels to rise very fast and then crash very quickly making you crave for more sugar (refined carbs).
Doing numbers 1-to-4 & especially #5 will help reduce your cravings for refined carbs or sugar.19. Limit your salt intake
Salt also makes your cravings worse and too much salt also causes you to gain unwanted water weight - See how to lose water weight for more info but try to use herbs & spices instead of salt.20. Take a whiff of Vanilla scent to curb cravings
The sweet smell of vanilla tricks you into thinking you already satisfied your cravings for sugars.21. Eat on blue plates
It may sound weird but the research does show that blue is a natural appetite suppressant so try to use blue silverware, napkins, etc. whenever you eat and on the flip side…
Red, yellow, and orange have been shown to increase your appetite and make you eat more.21. Make sure you're getting enough sleep
Not getting enough Sleep makes your body release an appetite causing hormone called Ghrelin that makes you want to eat more so…
Try to get at least 7 hours of sleep so you can lower your Ghrelin levels and increase the levels of the fat burning & appetite suppressing hormone Leptin.22. Wait out your cravings
Most cravings pass within 20 minutes because they're usually all in your head so you can survive these "fake cravings" by taking your mind off your cravings doing other things such as checking your email, looking at TV or hanging out with friends and…
To tell the difference between a real hunger or just an emotional craving… If your hunger has increased after 20 minutes then you're seriously hungry and even an apple will look delicious!
23. Use spices instead of sugar & salt
Use spices like cinnamon, cloves or ginger for flavor which will help you lose weight instead of sugar & salt that makes you FAT because…
Cinnamon, clove and ginger will decrease your sugar cravings by lowering your blood sugar levels and…
24. Add more hot spices or spicy foods to your meals
Spicy foods can reduce your appetite by increasing your body's norepinephrine and epinephrine levels (see 30+ spices & spicy foods for weight loss) but…
Canadian researchers found that people who ate appetizers with hot sauce ate 200 less calories than people who did not use hot sauce and…
Another study in the British Journal of Nutrition found that women who added 2 teaspoons of dried red pepper on their food ate less calories during the day.
25. Use Tastants
Tastants are calorie free crystals you add to foods to intensify the foods natural scent and once you smell the foods intensified scent…
This will cause your brain to release a hormone called leptin which makes you feel full while also at the same time - your body will slow down the release of the ghrelin hormone which makes you hungry and… You can go here to get Tastants from Sensa
26. Exercise to eat less
Exercising helps your appetite suppressing hormone Leptin work better and Leptin basically tells you that you're full and you need to stop eating and According to a study in the Journal of Sports Science & Medicine…
People who did 30 minutes of weight loss workouts and body sculpting exercises ate 500+ fewer calories a day and to lose 1 pound of FAT every week or 50 pounds a year - you just have to eat 500 fewer calories a day.
Exercise also decreases the hormone that increase appetite (ghrelin) and the more intense your exercise is = the more your appetite will be decreased.
27. Take Vitamin B-3
Taking Vitamin B-3 will help lower your sugar cravings and it will also help suppress your alcohol cravings as well.
Let cravings coach Diana Walker show you how to end all your cravings for beer, artificial sweeteners, coffee, cookies, cakes, pies, donuts fried foods, fast foods & soda (diet & regular) and other bad foods that prevent you from losing weight but…
Don't ever completely deprive yourself of your favorite foods for long periods of time because this will only make you go crazy and overeat.
29. Have a cheat day or a cheat meal
If your cravings get overwhelming powerful then…
It's okay to cheat every once in a while and as a mater of fact… Go here to see how you can cheat on your diet & still lose weight
30. Use hot sauce
Eating anything that contains capsaicin like chili peppers or hot sauce will reduce your appetite because according to the European Journal of Nutrition… Capsaicin both lowers the hunger inducing hormone ghrelin while increasing the appetite suppressing hormone GLP-1.
31. Take a 15 minute walk
U.K. researchers found that you can reduce your cravings by 12 percent simply by taking a short 15 minute walk.
32. Avoid Sweeteners
Sweeteners trick your brain into making you increase your cravings so avoid diet sodas & artificial sweeteners like Nutrasweet, Equal, Sweet N Low, Sweet Twin, Sugar Twin, Splenda, Sunett & Sweet One and…
33. Eat after you workout
If working out increases your appetite then you can quickly & easily get rid of those cravings by eating within 1-to-2 hours of finishing your workout so…
If you're eating 3,4 or 5 meals a day to lose weight and if working out increases your appetite then you want to make sure you schedule your meal times to come sometime shortly after you've finished working out and…
Look at tip #7 above for an idea of what to eat after you workout to keep you satisfied longer.
34. Eat some dark chocolate
Eating 2 small pieces of dark chocolate will help lower your cravings more than eating milk chocolate according to research from the University of Copenhagen.
The bitter taste of dark chocolate signals the body to decrease your appetite and the steric acid content in dark chocolate helps slow digestion (like fiber does) to help you feel fuller longer.
Just make sure that the chocolate you eat is made up of at least 70% cocoa.
35. Eat Potatoes
Potatoes contain a special type of starch that resist digestive enzymes making them stay in your body longer causing you not to get hungry for long periods of time but…
This does not mean you can eat the processed potatoes like french fries or potato chips that are loaded with unhealthy fats, salts and sugars.
36. Include fats in your diet
The good fats that help you burn fat found in olive oil, nuts, avocados and peanut butter decreases your appetite according to a study done in the Journal of Cell Metabolism because during digestion…
These good fats are converted into a compound that tells your brain to kill your hunger pangs.
37. Try TOFU
Tofu contains an ingredient called Genistein that helps you reduce your appetite.
38. Eat more fish
Fish like salmon, tuna & herring are all high in Omega-3 fats and the Omega-3 fats increases your blood levels of the appetite suppressing hormone leptin.
39. Make a fist
A new study found that by simply tightening up your muscles can help you fight off temptations bought on by bad foods such as cakes, sodas & sweets and according to Aparna Labroo who conducted the study…
"People often tense their muscles when exerting willpower, so doing so in the face of temptation helps them resist the indulgence."
40. Buy a bigger fork
Using a bigger fork = You'll take bigger bites = Your Brain & You will be fooled into thinking you are full making you eat much less = You'll keep weight off longer & lose weight faster.
This fact is backed up by a University of Utah study where people using bigger forks ate 10% less.
41. See yourself eating what you crave for
A study done at Carnegie Mellon University showed that people who visualized themselves eating what they craved for…
Ended up eating 61% less than those who did not use visualization before eating what they craved for and the reason this happen is…
The visualization of you eating what you crave for tricks you into believing you've already had what you crave for and this helps you to significantly reduce your cravings.
42. Is it a craving or… Is it hunger?
Hunger is your body telling you to eat so hunger is actually physiological and cravings are all in your head so cravings are psychological or fake hunger and…
Other stuff that'll curb your cravings & suppress your appetite…
Adrian im in a pickle. I need to lose and drop body fat in a month before I get back home and every time I try I cheat in 3 days with a binge. Any help would be appreciated.
April 25, 2013
im a marine and im overweight about 20 lbs i have to make weight in 4 weeks is it possible on this diet?
April 18, 2013
I am a 27 year old mother. I weigh 201 and I'm only 5 feet. I have stopped drinking sodas but I eat ground beef and I like salads with regular ranch and either grilled chicken on it or bacon how can I do better with my eating. Thank you for these great tips
April 08, 2013
just eat less sugar walk more and drink plenty water.
February 16, 2013
I'm 61 years old, 6'1" tall, and weigh 260 pounds. My problem is I'm ALWAYS hungry, and I eat the absolute worst kinds of foods for you. Pizza, red meat, bacon, etc. and delve into the sweets more than I used to, although I'm making SOME progress in that dept.
If only I weren't so hungry ALL THE TIME.
January 27, 2013
i am 16 years old and my weight is 68 kgs. plz suggest something
January 13, 2013
Hey Adrian, I've looked through your website and your tips are awesome! I'm 14 years old female, 5'9 and I weigh around 134-138lbs. I am very athletic, I play volleyball 3-5 times a week, basketball 2-4 times a week and i workout or run about 4 times a week. So ive got a lot of muscle which I realize weighs more than fat.I eat a healthy mostly gluten free diet also. I don't think I'm fat but I have fat I can loose. What do you think is a healthy weight for someone of my athleticism level? I want to slim down to have a skinnier waist and actually be to fully see my muscle ;) any tips/links/diets/exersises would be awesome! Thanks :)
December 11, 2012
i am 21 year old and my weight varies from 140 to 150 kgs. i seriously want to loose weight. for which i try to go on crash diets,but end up starving,hence have to eat. secondly i regularly do a 25-35 min walk on treadmill ie keeping an incline on 20. this helps me in loosing about 250 -300 calories .pls help me,cos my weight is bothering me too much..
December 06, 2012
December 06, 2012
I am worried about my mom. She seems sad all the time because she thinks she is fat. She isn't fat like obese but she could lose about 20 pounds. Do you think if she follows one of your diet plans and does the bigger butt exercise routines then she will not be sad as much? What is the average time to gain 4 inches on the butt? Thanks! I hope this works for her.
September 14, 2012
yes, my plans will work for her but expect for her to see changes on her butt every 2-to-4 weeks
September 15, 2012
I am 70 years olds and just found this website. I love this guy. I can do anything for 10 minutes and he is so nice and encouraging on his videos. Tell your mom to give it a try.
I wish her luck!
November 08, 2012
Adrian, I need to be able to go without food while not being hungry for 6 hours or more due to not having breaks at my job. Any thoughts?
August 12, 2012
adrian i need to be able to go without food while not being hungry for 6 hours or more due to not having breaks at my job any thoughts?
August 19, 2012
one thing you can do is just eat 3 larger meals containing more fiber, protein, complex carbs like oatmeal and water
August 19, 2012
Interesting, I wasn't aware that many appetite suppressants work by making our body believe that it's full, regardless of when we have actually eaten and thus dampening our appetite.
August 10, 2012
Just wanted to share my favorite desert recipe when I just can't say no!
1 scoop of soy isolate protein (25g protein)
1Tbsp cocoa powder
1 heaping Tbsp of flax mill (high in fiber and omega 3)
just enough liquid to make it pudding consistency (i use rice milk)
just enough of you favorite sweetener (i use agave)
mix and put in the feezer about 10 min, until chilled and enjoy!
August 09, 2012
I use a very similar desert recipe too!!
1/2 scoop whey protein
1 tb flax
1 tb cocoa powder
1 tb Truvia
1 c low fat milk
and finally LOTS of ice in the blender.
It totally calms any chocolate or shake craving I have!
October 01, 2012
I have been impressed with your website.I am 33 years old.I am weighing more that 110 kg.I am start on a diet plan.Especially i have to loose wieght in thr belly area.could you suggest me some useful plans to go ahead with the existing efforts.
August 06, 2012
Hey(: I;m16, 5'4" & i weigh 150. I've been super stressed out lately becasue we moved out of state and there has been alot of family and friend issues lately, and when I get stressed out I shut down & dont do anything... I also tend to eat more unhealthy foods.. I've been trying to lose weight, because I've been gaining alot of weight in my tummy and inner thighs and I just really feel unhealthy. I've been able to be on a good diet for about a week, but thats as long as my willpower lasts. But then I'm off track again for twice as long and whatever progress I make durring the week of dieting goes away.. I used to take dance classes and I think that helped keep my weight in check but since the move I havent been able to. I havent even been able to motivate myself enough to just do what I did in Dance class in our new home.. I guess I just really need motivation to get rid of stress and exercise again but it's SO HARD!!!!!!!! Please help. <\\3 It's bad enough I'm the only senior in a new school with braces, I dont want to be overweight too :\
August 05, 2012
I am 16 years old and have struggled weight wise for about 3 years. I've attempted to go into a diet full-force but always end up quitting. I want to lose stomach fat seeing as I find that to be the only problem area, but the exercises are too strenuous and I find my self able to do only a few at a time. How can I diet and exercise to target my stomach area alone to trim down efficiently?
July 31, 2012
when it comes to weight loss you cannot target ONE area. you will need to lose all over by Using any 1 of the permanent weight loss plans here
August 01, 2012
Hi! Im 13 years old and I weigh 123 pounds. I never used to weigh this much last summer i lost 15 pounds. I went from 104 lbs to 89 lbs. I was so pround of myself but then I started getting stressed when school started because of stupid friend drama so now I gained my weight back plus 19 more pounds. I went from a size 12 (kids) to size 4 in juniors/adults. I just need help on how to stick to my diets also I would really like to know how i can get a flat stomach. I don't care to have abs just flat where i have no skin hanging down or anything. Please answer soon I want to start a diet that I can stick to and I know that It'll work, very soon.
July 24, 2012
honey... you are thirteen years old!!! your body is constantly changing. you may see the other "skinny girls" in school....but dont worry, after highschool they blow up! =0)
the best thing to do is to just eat a little helathier...
do not go out to eat
add more vegetables to your diet
and if you drink milk, only have fat free.
dont decide to stop eating when you feel your stomach is full. eat just enough to feel satisfied. now that is the true trick to maintaining a healthy waistline.....and dont starve...i did that in school and would come home so hungry every day and stuff my face... having too many calories at once
July 28, 2012
How can I get your DVD?
July 12, 2012
Thanks for this site it's s awsome
I'm working out on my treadmill every other day
Doing 5 miles in 55 min using high speed interval s
But I'm hungry all the time. Any advise .
Is my metabolism cranked up
I'm 4 10 about 89 all muscle Very
Ittle fat please let me know your thoughts
June 26, 2012
This was such a great find.
Keeping your weight under control should be done through eating the right foods rather then starving yourself and this website outlines every thing you need to know!
Thank you so much :)
June 25, 2012
Hey Adrian! Thank you for all this information, I had no idea of most of it, and your site is really helpful, cause I'd never being on a diet before, but I gained about 15lb in 4 months, so now I know what to do to get rid of them (: Thanks!!
June 08, 2012
hi adrian i cant lose weight whenever i see food i eat it.and i eat a lot!! please help me.no matter how much ecvercise i do i wont lose weight.im very sad .:(
June 04, 2012
tell me more about what you have tried to lose weight in the past and have you put any of the tips on this page into action?
June 04, 2012
I have been struggling with my weight for a while. I am 5'2 and I currently weigh 235. I am at my heaviest! I lost 45 lbs and I was down to 189. I felt so great then. I made time for workout even if I only had ten minutes. I want to get back there--- I find my self making excuses but I have been to your motivation page and I am ready! I want to look good naked! Please point me in the right direction.
May 28, 2012
I'm 18 yrs old and weigh 118 pounds. I'm about 5 4' and a half. My upper body is fine but I wish to lose weight on my thighs. What can I do at home to lose weight?
Also, amazing website!
May 25, 2012
im in high school (freshman) and im tired of being fat. im 5'7'' and i weight 173. and i figured this is getting out of control. i used to to dancing when i was 11 and i had a pretty body. but i moved and i stoped and i dont have time for dacing anymore and i try to go to the gym. and im very uncomflortable with my thighs, belly and arms. Help please. i want to get this fat of me.
May 16, 2012
Do everything this site says! The main things
1. Drink lots of water 10+ 8 oz glasses per day
2. Eat broccoli very often as part of your meal
3. Exercise,exercise, exercise!!
4. Control your portions
There are a lot more.... Good luck
May 24, 2012
hey, I'm 13 years old and 14 stone. I feel and look fat. I have been searching for ways to lose weight when I came across your website. I just wanted to check if it would (because of my age) not be healthy for me to try any of your workouts or tips on losing weight. If you could please reply fast as I am going to start my weight lost plan on Monday! xx
May 09, 2012
yes, it is okay for you
May 10, 2012
I am 37 year old pear shaped woman and a hypothyroid patient. i carry my weight not only in my hips anf thighs but also my lower legs and ankles are huge which creates a major disproportion. i weight 150 for 5'4" height and i need to loose 20 pounds. i brisk walk(4 miles/hr) 1 hour in the morning and 1 hour in the eve everyday but dont see my pounds dropping.. i also eat around 1500 calories with 30% protein, 40% carbs and 20% fat.. but i am not able to keep my diet plan on the weekends and whatever i lose, i gain on weekends.. Would you please help me lose weight and stay motivated with little cheating allowed on weekends..
April 30, 2012
Thank You SO MUCH for the extensive lists of workouts, nutritional foods, damaging foods, advices on how to curb the cravings; I mean, I couldn't believe all the information I found on your website available to the people for free!!
What a kind and truly generous way to show your humanity! Seriously, Thank You. It's always refreshing to find people who aren't all just about themselves, I'm guessing most of the info that was posted must have worked for you at some point in your life, and I just think it's great that you are sharing it with those of us that still need a little help :-)
April 20, 2012