Admin Losing weight can be a real struggle, especially if you don’t know how to suppress your appetite. Starving yourself will not make your stomach smaller or flatter; it will only encourage you to eat more than you actually need. Instead of skipping meals, you should try to suppress your appetite naturally. Here are 10 appetite suppressing tips that can help you lose weight.
1. Use protein as a hunger-buster
Protein satisfies hunger better than carbohydrates or fats, so try to include some lean protein in every meal and snack. In fact, not only does protein work its magic in your digestive tract, but it also affects your brain chemistry, helping you feel satisfied and mentally sharp.
2. Drink water before every meal
Drinking a large glass of water directly before a meal was found to make people feel fuller, more satisfied, and less hungry after the meal.
Another study investigated the appetite of 50 overweight women and showed that drinking 1.5 liters of water a day for 8 weeks led to a reduction in appetite and weight, and also led to more fat loss.
Drinking soup appetizers can also relieve cravings. 2007 research showed that people reported feeling fuller immediately after meals if they drank liquid appetizers.
3.Eat plenty of fibre
As we mentioned earlier, eating fiber may also help you reduce your appetite.
Various studies have found that soluble fiber, in particular, can help lower the levels of gastrin (the hunger hormone) your body produces.
But it doesn’t end there.
In addition to reducing your hunger hormone, soluble fiber has also been found to increase levels of the satiety hormone, cholecystokinin, GLP-1 and peptide YY.
Finally, soluble fiber may be able to reduce your appetite because it moves slowly through your digestive system.
When these nutrients are released at a slower rate through your intestines, it also means that your body releases insulin at a slower rate, which has been highlighted as a potential way for your body to feel less hungry.
4. Choose solids foods to tame hunger
One reason solid calories may be more effective than liquid calories at stopping hunger is that solids require more chewing and therefore have more time for satiety signals to reach the brain. In addition, more chewing time puts them in contact with the taste buds for longer, promoting a sense of satisfaction. A randomized controlled trial in the journal Appetite concluded that bite size and oral sensory contact time may lead to higher satiety during a meal for the same number of calories.
5. Drinking apple cider vinegar
Some experts advocate a shot of apple cider vinegar because it can act as a natural appetite suppressant. It could be the strong smell, the bold taste, or something in its ingredients that can help. Many people are convinced of this, but the reviews are mixed, so take these suggestions with a grain of salt. Try it for yourself, but don’t be too disappointed if it doesn’t work for you.
6.Exercise can help control hunger
A bout of exercise can suppress hunger hormones, which can curb your appetite. But in order to maintain your activity, your body needs to be properly fueled. Sometimes, in an effort to lose weight, people cut back on calories too much and just don’t have the energy to keep moving. As a result, the whole process backfires. People often tell me that they feel as if exercise makes them hungry and causes them to eat more. However, this is often because they are not properly fueled before and after the workout.
7.Mindful eating
The brain is a major player in determining what a person eats and when they eat. If a person pays attention to the food they are eating instead of watching TV while eating, they may consume less.
Research published in the journal Appetite found that eating large meals in the dark led people to consume 36 percent more. Paying attention to food during meals can help a person reduce binge eating.
Another article shows that positive thinking may reduce binge eating and comfort eating, two important factors that influence obesity.
The National Institutes of Health recommends using mindfulness and body-based techniques, such as meditation and yoga, to curb appetite.
8.Try drinking coffee
If you’re a coffee junkie, you’ll be happy about this.
While too much coffee is not good for our health, studies have shown that drinking coffee increases the release of the satiety hormone, peptide YA.
Don’t get along with caffeine?
Studies have actually found that decaffeinated coffee is the most effective at reducing hunger, as the effect was found to last for three hours after consumption.
9.Get enough sleep
Getting enough quality sleep may also help reduce hunger and prevent weight gain.
Studies show that too little sleep increases subjective hunger, appetite and food cravings.
Sleep deprivation may also lead to elevated levels of gastrin, a hunger hormone that increases food intake and is a sign that the body is hungry, and leptin, a hormone that regulates appetite.
According to the Centers for Disease Control and Prevention (CDC), most adults need 7-9 hours of sleep, while 8-12 hours are recommended for children and adolescents.
10.Eat a bit of ginger
Did you know that consuming small amounts of ginger powder may increase satiety and decrease appetite? In addition to reducing nausea, inflammation, muscle pain and blood sugar levels, ginger may help suppress your appetite. One study showed that consuming ginger improved thermogenesis and reduced hunger. More research on this topic is needed to determine that the thermal effects of ginger may indeed lead to hunger suppression.
