Authors: David Zinczenko
16
USE YOUR IMAGINATION.
Sports psychologists tell us that when people visualize themselves doing something, it’s more likely to happen. Picture a coworker enticing you with fresh baked goods and see yourself standing firm. This prepares you to deal with temptation.
17
DON’T WASTE YOUR WILLPOWER.
You have a finite store of this cognitive currency, according to a Case Western Reserve University study. So rid yourself of problem situations that will use it up—make decisions and stick with them, delegate headaches, quit procrastinating—to preserve your will for when you really need it. With Chicago-style pizza and beer with the gang, for instance.
18
PLAY “WORDS WITH FRIENDS” WITH LOTS OF FRIENDS (ESPECIALLY SMART ONES).
You’re less likely to dwell on your hunger when your brain is busy figuring out how to use Q, A, and T (tropical plant used as a stimulant). Really, any word game will do—on a game board, online, or on your smartphone.
19
CLUE IN A FRIEND.
Social support and interpersonal pressure can help with self-control, so explain the 8-Hour Diet to a friend and ask her to check in on you to see how you’re doing.
20
MAKE YOUR BED.
Your brain is a creature of habit—and having a routine can build willpower and discipline. Try something simple, like flossing every day or reading before bed; this will increase the likelihood of your following through on other healthy habits as well.
21
FIND INSPIRATION IN OTHER 8-HOUR DIETERS.
Read success stories in this book or online for a little extra motivation, and think to yourself, “If she could do it, so can I!”
22
DON’T BE A REFRIGERATOR STALKER.
Put a note on the fridge door to eliminate the unconscious habit of repeatedly opening it. It’s the doorway to trouble, and you don’t want to go there.
23
GO GREEN—WITH TEA, THAT IS.
Green tea suppresses appetite and can aid in fat burning. Opt for an organic, caffeinated option to keep you going throughout the day.
24
FOLLOW THE LEAD OF OUR ANCESTORS.
When you feel intimidated, remind yourself that our ancestors often went days without food. It’s a challenge, but you can do it.
25
SWITCH FROM YOUR JEANS AND T-SHIRT TO SOMETHING SNAZZIER.
Wearing business casual attire makes workers feel more authoritative, productive, and competent than everyday causal, according to a study from the University of Southern Indiana. Giving yourself a confidence boost can translate to greater confidence in your ability to stick with the diet.
26
CHECK YOUR CHECKLIST.
Write a list of all the specific reasons why your fast will help you. Reflecting on these things will help at times when your motivation is running low.
27
SIP YOUR WAY TO SATIETY.
You’ve heard it a million times—for good reason. Water is the most natural, inexpensive, and effective appetite suppressant around. Drink it.
28
PREPARE A CUP OF PEPPERMINT TEA.
It can help fight cravings, improve digestion, and even alleviate headaches.
29
ADD A LITTLE ZEST TO MAKE YOUR WATER A LITTLE MORE SATISFYING.
Squeeze sliced oranges, lemons, or limes into your glass for a boost of antioxidants that can temper your hunger.
30
KEEP YOURSELF SIPPING WITH GREAT-TASTING WATER.
Let a pitcher of room-temperature water with sprigs of mint or lemon-grass sit overnight so the flavors set. Both herbs have health benefits such as aiding digestion and relieving headaches.
31
SET A GOAL, AND THEN NAIL IT.
A 2006 study found that people who set goals were less anxious and felt better about themselves than their less goal-oriented counterparts. Make it short term—like drinking at least 3 cups of green tea during your 16-hour food break.
32
LEARN TO LOVE OOLONG.
The tea fights cancer, burns fat, and is packed with antioxidants. Brew a cup 1 hour before you work out—studies have shown an increase in energy expenditure and 12 percent higher fat oxidation associated with the drink.
33
TAKE ON THE NEW CINNAMON CHALLENGE.
Add a teaspoon of cinnamon to your tea every day. A Chinese study found that cinnamon regulates blood pressure levels and delays the passing of food (or tea) from the stomach into the intestine, making you feel fuller longer.
34
WAKE UP WITH YERBA MATÉ.
This South American drink gives you the same vitality and alertness as coffee but without the jitters, and it acts as an appetite suppressant to curb hunger.
35
ADD SOME SPARKLE TO YOUR DRINK.
When hunger pangs strike, drink a glass of seltzer water with lime for taste. Those gassy bubbles fill you up more than nonsparkling water.
36
TAKE A URINE TEST.
If your urine is darker than light straw, you may not be drinking enough fluid. Check the color, and then bottoms up.
37
WALK TO A WATER FOUNTAIN—THE ONE ON THE OTHER SIDE OF YOUR OFFICE.
Frequent, short breaks to fill your glass provide a quick energy lift. Just a few minutes of brisk activity makes your heart pump and your lungs expand, increasing oxygen flow throughout the body and stimulating brain chemicals to shed fatigue.
38
PLAN YOUR OWN ICE CAPADES.
Simply chop up your additive of choice (cucumber or mint works well), add it to your ice-cube tray with water, and freeze. Sprucing things up is a sure way to enjoy your eight glasses.
39
BEAT HUNGER (AND DIABETES!)
with black tea. A study in the
Journal of the American College of Nutrition
found that black tea decreases blood sugar levels by 10 percent for 2½ hours, so you’ll feel fuller and avoid hunger later.
40
SIT DOWN WITH JOE.
Although green tea may have more health benefits, caffeine in general has been shown to slightly reduce appetite. Especially if you’re feeling fatigued later in the morning, hit the coffeepot.
41
HIT THE ROAD.
Set a timer for 30 minutes and hit the road running. Just a half hour of hard running can reduce appetite by 50 percent for up to 2 hours, according to scientists at Loughborough University. Running increases production of peptide YY (an appetite suppressant) and reduces ghrelin (an appetite stimulant), and the jarring motion disturbs the digestive tract, quieting the impulse to eat.
42
OR HIT THE GYM.
The study also found that strength training reduces ghrelin production by up to 25 percent. And the muscle you build will boost your metabolism.
43
MAKE YOUR OWN VEGETABLE STOCK.
Simmer onions, carrots, celery, garlic, and one bay leaf in water for an hour. Drain and store in your refrigerator; pop a cupful in the microwave for a minute or two for a warm treat during the day.
44
FIND A QUIET PLACE TO GRAB A FEW ZZZS.
People who are sleep deprived have higher levels of the hormone ghrelin, which tells your brain when you’re hungry. Just 15 to 20 minutes is enough to reenergize you without affecting your ability to sleep at night.
45
DO 15 MINUTES OF CHAIR-BASED YOGA.
It can curb work stress by reducing sympathetic nervous system activity. Scientists at the Fred Hutchinson Cancer Research Center found that people who practiced yoga had smaller appetites and more controlled eating habits. Start by lifting your arms above your head, and slowly bend to each side for 30 seconds.
46
START A PICK-UP GAME AFTER WORK.
Exercise doesn’t have to be boring—relive your glory days by challenging coworkers to a game of hoops or soccer.
47
SPEND MORE TIME WITH YOUR PET.
Not only will it keep you moving and busy, but studies have shown that pet owners have significantly fewer stress-related increases in blood pressure. Stress and appetite are closely linked.
48
OCCUPY YOUR HANDS AND YOUR TIME BY WOODWORKING OR WASHING YOUR CAR.
It’s hard to visualize the food-to-mouth motion while your hands are covered in sawdust or soap.
49
DO A 1-MINUTE BLITZ.
Pick an exercise (burpees, pushups, squat jumps, whatever) and see how many you can do in 1 minute. Trust us, your mind will be more focused on the burning in your legs than any faint hint of hunger. Any of the exercises in the 8-Minute Workout Chapter would be good here, too.
50
STRETCH IT OUT.
Stationary stretching will warm your muscles without burning extra energy and it will help you shed stress and feel calmer.
51
GO ON A BIKE RIDE OR CYCLE AT THE GYM.
A Surrey University study in England found that an hour of biking helps reduce your appetite by signaling an increase in appetite-suppressing hormones.
52
TAKE A YOGA CLASS.
Studies have shown that yoga improves levels of serotonin—the molecule of willpower that, if kept at too low a level, can mean being unable to control your impulses.
53
SET A POP-UP TIMER ON YOUR COMPUTER SO YOU GET OUT OF YOUR CHAIR.
Research from the University of Massachusetts revealed that the more you sit, the greater your appetite (sedentary subjects felt 17 percent hungrier than those who moved about throughout the day).
54
FIND A NEW HOBBY TO KEEP BUSY.
Just make it something that’s not an extension of your work life, to find balance. If you’re a numbers cruncher, try something creative like learning a musical instrument. If your job is high-tech, try gardening or bird-watching.
55
TRAIN IN INTERVALS.
Alternating full-force cardio with short rest periods will maximize your calorie burn and reduce levels of ghrelin, your hunger hormone.
56
WALK AWAY.
Your hunger hormones spike when you’re feeling frazzled, so turn off your phone and leave the stressful environment—even if just for a minute. You’ll return feeling less overwhelmed and have less risk of being overfed.
57
VOW TO WALK TO YOUR COWORKERS INSTEAD OF E-MAILING THEM.
Researchers at the University of Missouri found that every consecutive day of inactivity significantly increases blood sugar levels—26 percent,
on average. Leaving your chair for just a minute throughout the day can help bring those levels back down.
58
STIMULATE YOUR SENSES.
Dark chocolate suppresses appetite—but stick to the aroma. A 2010 study published in
Regulatory Peptides
found that smelling rather than eating the bitter candy is more effective at reducing levels of ghrelin, a hormone that stimulates hunger.
59
CHEW A PIECE OF SUGAR-FREE GUM.
A University of Rhode Island study found that chewing stimulates nerves in the jaw that are connected to the area of the brain responsible for satiety. Males in particular felt less hungry and more energetic after popping a piece of sugarless.
60
CHEW ICE.
Gnawing on ice when you get hungry will trick your brain into thinking you’ve eaten.
61
BURN AWAY STOMACH GROWLING.
Light up candles scented with peppermint, banana, green apple, and vanilla. Studies have found that these fragrances in particular can trick your brain into thinking you’ve eaten.
62
IF YOU’RE HITTING A WALL, PUT ON AN UPBEAT RADIO STATION.
Listening to music for about an hour a day can help reduce fatigue, according to a recent study. This will also boost your mood, so “emotional eating” won’t set you back.
63
LET THE SUN SHINE IN.
Stress causes your body to pump out cortisol, which creates a resistance to leptin—the satiety hormone. Just 10 minutes in the sun can make a tremendous difference in your stress level and give you a surge of energy.
64
USE MEDITATION TECHNIQUES TO RELAX AND DIVERT YOUR ATTENTION.
Sit up straight in a quiet room, close your eyes, and concentrate on nothing but your breathing for 15 minutes. If you can’t focus that long, start with 5-minute sessions and work your way up.
65
BRUSH YOUR TEETH, FLOSS, AND TOP IT OFF WITH MOUTH-WASH.
You’re accustomed to thinking food tastes bad after brushing, so the fresh, minty taste will get your mind off eating.
66
CLEAN THE TOILET.
Okay, maybe it sounds unpleasant, but hey, we bet your desire to eat will be flushed.
67
TURN DOWN THE AC.
A study published in
Physiology & Behavior
found that exposure to temperatures above the “thermoneutral comfort zone” decreases appetite and food intake.
68
CUDDLE UP WITH YOUR SIGNIFICANT OTHER.
Your brain releases the “love hormone,” oxytocin, whenever you touch someone or feel loved. High levels can beat back stress and lower blood pressure. That sense of calm and appreciation will keep you from seeking other rewards—like the kind at the bottom of the cookie box.