Using common "scents" to control appetite
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(posted 4/8/02)
| Did you know that using your sense of smell may help you lose weight? In working with people who had lost their sense of smell, Alan R. Hirsch, M.D., founder of the Smell and Taste Treatment and Research Foundation in Chicago, found that when people lost their sense of smell, they gained weight—and when their sense of smell returned, they lost weight. He found this association between smells and weight loss so interesting that he conducted a study to find out if inhaling aromas could contribute to weight loss.
In this study, which was published in the Journal of Neurological and Orthopedic Medicine and Surgery, 3,193 volunteers were told to inhale aromatic devices in each nostril whenever they felt hungry. Some people inhaled the aromas 3 times per day, at mealtime. Others who experienced more intense food cravings throughout the day, inhaled up to 48 times per day. They were instructed not to alter their normal eating and/or exercise habits.
After 6 months, the results were astounding. These participants, without depriving themselves of food or going on a diet, were able to lose an average of 5 pounds per month, for an average of 30 pounds lost in 6 months. Some lost over 18 pounds per month, for a total of over 100 pounds lost in the six-month period of the study, simply by inhaling aromas. It was interesting to note that those who inhaled the most frequently lost the greatest amount of weight, and the amount of weight the subjects lost directly correlated with the frequency of the inhalations.
The researchers concluded that when we breathe in odors, the odor molecules go directly to the satiety center of the brain—that is, the part of the brain that sends the message that you are full. The brain correlates the amount of food that you take in with the amount of odor that has reached the brain. The satiety center of the brain seems to operate on the basis of, "I've smelled it, therefore, I've eaten it." As a result, study participants who inhaled aromas when they felt hungry were able to eat less food while still feeling satisfied.
Watkins extensive product line offers many ways in which you can use your sense of smell to help control appetite and cravings, including the use of Watkins aromatherapy, herbs, spices, soups, sauces and other foods.
Sources:
Hirsch, Alan R., M.D. and Gomez, R, "Weight Reduction through Inhalation of Odorants," Journal of Neurological and Orthopedic Medicine and Surgery, 1995, 16:26-31.
Hirsch, Alan R., M.D., Scentsational Weight Loss, Simon & Schuster, New York, 1997. |
| Use your sense of smell whenever possible to help control appetite
Smell foods before eating them and during preparation. This will send a message to your satiety center, increasing satisfaction even before you eat.
Eat slowly, chew well, and savor every flavor and aroma. Odor molecules are released when you chew your food, and then make their way to the satiety center of the brain.
Consume hot foods and beverages, such as Watkins Soup Bases and Teas prior to meals. Natural aromas are more efficiently released when food is hot rather than cold. Hot soups and hot teas are more aromatic than cold ones. Studies have shown that consuming hot, aromatic soup or tea before a meal often results in eating less of the main course. In addition, green tea which contains polyphenols, such as those found in Watkins TheraTeas®, have been shown to increase metabolism and the burning of fat.
Eat fresh foods, especially fruits and vegetables, whenever possible, as they have a stronger aroma than canned or frozen. Use Watkins Fresh Wash to increase the life of your produce.
Load up on Watkins Gourmet Herbs, Spices, Spice Blends and Spice Rubs. According to Dr. Hirsch's studies, people tend to lose weight more quickly and with less feeling of deprivation if they eat foods with strong aromas.
Use Watkins flavored Grapeseed Oils and Liquid Spices which impart a strong aroma and flavor to foods.
Add Watkins Hot Sauces, Salsas and Hot Spices to foods regularly. Spicy foods increase metabolism for several hours after they are eaten and impart stronger aromas and flavors for greater satiety.
Watkins Steak Sauce, recently selected by GQ magazine as one of America's best, as well as Watkins Barbecue Sauce Concentrates and Spicy Soy Sauces add intensity of flavor and aromas.
Mustard has been shown to boost metabolism, and Watkins Gourmet Mustards are enhanced with additional spices, which may further increase satisfaction due to the enhanced aromas, especially the Horseradish and Jalapeño flavors.
Watkins Rice Blends and Rice & Red Bean Blend impart a stronger flavor and aroma than regular rice. In addition, the fiber in the whole grains promote weight control and increased satiety.
Add Watkins Gourmet Extracts to foods and beverages to enhance flavor and aroma, promoting greater satiety.
Incorporate Watkins Personal Care, Hair Care and other botanicals into your life to stimulate your sense of smell. | |
Your sense of smell can have a powerful influence on appetite and food cravings. Use the following guidelines to maximize the use of aromas to control appetite.
- Use any of Watkins Pure Essential Oil Blends: Calming, Energizing, Purifying, Uplifting or Warming. Test your reaction to the aroma first by placing a drop of the essential oil blend onto a cotton ball or tissue. Inhale to make sure that you find the aroma appealing and that you are not sensitive to it. *See Precautions below.
- Place 1 to 2 drops of the essential oil blend onto a carrier fabric such as a cotton ball, tissue or handkerchief. Whenever you are hungry, inhale the aroma in each nostril 3 times, closing the opposite nostril while inhaling. Sniffing before, during and after a meal worked best for many people. In the studies, the more often people inhaled the aromas, the more weight they lost.
- Inhale the aromas in private, if desired, such as a restroom or other private place.
- Don’t skip meals, especially breakfast. Skipping meals will result in a slower metabolism and intense cravings that the aromas may not be able to overcome.
- Use your sense of smell whenever possible to help control appetite. Stronger aromas and flavors are associated with improved control of appetite. The tips in the box at right can have a powerful influence on your satiety center, helping to control appetite.
These suggestions are based on scientific studies that have shown positive results with the use of aromas in appetite control. Watkins makes no claims as to the prevention, cure, treatment or diagnosis of any disease or condition.
* Precautions: Do not directly inhale essential oils if you have asthma, are subject to migraine headaches, are highly sensitive to aromas, or are pregnant or lactating. Consult your physician prior to using essential oils if you have specific health concerns. Consult your physician before starting any weight loss or exercise program.
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