To lose weight, it is necessary to know how to reduce appetite, and if possible in a natural way. Here are our tips for that.
We live in a world obsessed with weight loss and self-image. But losing weight is a difficult task for many people. Many diet pills promise quick and easy weight loss, but many of them have negative side effects.
Many diets also exist, but people often have difficulty following them to the end because they have difficulty lowering their desire to satisfy a feeling of hunger. However, you can lose weight and follow your diet to the letter knowing how to reduce your appetite naturally.
Having a good appetite is usually a sign of good health. But when you take advantage of having a big one to eat many foods, you won’t have a chance to have good health. You risk becoming overweight or obese if you cannot reduce a gargantuan appetite.
If you carry extra pounds due to your desire to eat uncontrolled, your risk of suffering from various diseases increases arthritis, diabetes, hypertension, cancer.
If you already suffer from one (or more) of these diseases because of your unmanaged appetite or want to reduce these risks, there are several things you can do (without using synthetic substances).
Loseweighthub offers you 15 tips to decrease appetite naturally to lose weight:
1) Drink more water throughout the day
The best natural appetite suppressant is water. Various studies have found that drinking plenty of water (2 to 2.5 litres per day) regularly throughout the day can effectively reduce total calorie consumption.
A healthy adult should drink between 8 and 12 large glasses of water per day (25 cl glasses).
Water is free of calories, fat, or cholesterol, and helps keep you full. If you start to feel hungry, drink a glass of water and wait 10 minutes.
This should help lower your hunger pangs (especially since for the brain the signals received when hungry or thirsty are the same, so you might think you are hungry when you are thirsty).
Water helps keep you hydrated, helps your metabolism stay elevated, and flush toxins out of your body.
To better restrict appetite, drink a glass of water before eating a meal (30 minutes before, for example). This should make you feel fuller faster, last for a longer period, and cause you to eat fewer calories overall.
2) Add more dietary fibre to your diet
Fibre cannot be digested in the stomach. When it comes to tempering your appetite and managing your hunger, dietary fibre can be of great help to you.
When you eat foods that are high in fibre, they create bulk in your stomach, which can fill your tummy quickly and keep you full for longer. Foods that are high in fibre include fruits, vegetables, whole grains, beans, seeds, and nuts.
3) Eat several times during the day
When you eat a meal in the morning and then stop eating for 5 to 6 hours (for example breakfast at 8 a.m. and lunch at 1 p.m.), you risk being hungry. It can probably lead to overeating and weight gain.
To decrease your appetite and keep your hunger in check, eat a small, balanced meal every 2 to 3 hours, spread evenly throughout the day.
Be sure to make these meals balanced, with protein and complex carbohydrates that are high in fibre.
Examples are baby carrots and cubed cheeses, cottage cheese and minced peaches, celery stalks with peanut butter, whole wheat pita bread with chicken breast and raw vegetables.
Above all, do not skip meals believing that it helps you lose weight (by eating less). Skipping meals can cause you to make poor food choices afterwards, and to overeat.
Eating small meals helps prevent indigestion. Keep your meal size smaller than your stomach. To determine this size, make an open grip, with your thumb touching your index finger. Your stomach is about as wide as your grip and twice as long.
4) Eat at a slow pace
When you eat fast, you are more likely to eat larger amounts of food and you will have a hard time reducing your appetite.
Eat slowly so that your brain has the time (20 minutes) to receive the signal from the stomach that you are full. Chew each bite completely, and drink slowly.
5) Eliminate trigger foods
Simple carbohydrates that are highly processed can raise blood sugar levels and force your pancreas to secrete insulin to stabilize them.
This can cause you to have a burst of energy before you get tired and hungry again. Avoid foods that in no way help reduce appetite, such as crackers, cakes, doughnuts, candy bars, sodas, processed fruit juices, sweet teas.
6) Eat more green vegetables
Eat more kale, lettuce, cabbage, broccoli, spinach, or peas. Green vegetables are very low in calories and are high in calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K.
Green vegetables are also high in fibre which stimulates appetite suppressant hormones and helps you. helps you feel full.
7) Add nuts to your diet (as a snack)
Nuts are rich in protein, dietary fibre, and antioxidants. They can reduce the risk of heart disease. Nuts are high in calories, however, so eat no more than a (full) handshake per day.
Walnuts, almonds, hazelnuts, peanuts, pecans, pine nuts, and pistachios are good nut choices for a healthy snack.
8) Eat protein
Eating foods rich in protein is a great way to decrease your appetite naturally. Protein takes longer to digest and doesn’t affect your blood sugar the way carbohydrates do.
A stable blood sugar level helps speed up weight loss. Protein will also help keep you fuller for longer. This is the basis of many diets (called high protein).
9) Reduce the consumption of sugar, alcohols, white flour and caffeine
Eat less of these foods when you want to suppress your appetite. Foods made with white flour or refined sugar lack fibre and nutrients. These types of foods cause your blood sugar and energy to spike but do not satisfy your appetite for a long time.
Coffee may fill you up initially, but consuming more caffeine will increase your cortisol levels, and high cortisol levels increase your appetite.
10) Plan your meals well in advance
This planning will help you avoid making poor food selections, and prevent you from giving in to food temptations. Keep unhealthy foods away from your home so you don’t get tempted by them. Your appetite will be reduced.
11) Wait before eating
If you have a strong urge to eat this or that food, wait before eating. An urge to eat does not represent hunger and normally lasts only 10 minutes.
Read a book, play sports, chat with your friends on the phone or the Internet (chat), paint, vacuum, mow the lawn, wash your dog, clean the windows, wash the car, etc. Try to find little things that will take your mind off the urge to eat. Your appetite will naturally go away too.
12) Get enough sleep
If you don’t get enough sleep, the hormones that help control appetite can become imbalanced. To avoid this situation, be sure to get at least 7 to 9 hours of sleep every night. This is the amount of sleep recommended by most sleep experts.
13) Play sports
Of course, physical exercise mainly helps you lose weight, but your body also secretes natural endorphins which greatly reduce your appetite when you exercise.
You can walk for about 30 minutes at a brisk pace on the treadmill in the evening after dinner to cut down on your appetite (and avoid eating unhealthy foods late at night).
Besides, you will be able to sleep better after exercising in the evening and will find that your desire to eat is more under control.
There is no need to lift very heavy weights during weight training sessions, nor to sweat profusely while doing dozens of aerobic exercises. A simple brisk walk, done for 20 to 30 minutes, is all you need to reduce your appetite until the next morning.
Finally, exercising converts body fat into blood sugar and increases your blood sugar level which helps lower your appetite and cravings for food.
Several women lift a dumbbell over their heads behind a sports instructor
14) Avoid shopping when you are hungry
Go to the supermarket when you are hungry, lonely or tired, etc. is not a good idea. You may end up bringing home unhealthy foods (which whet your appetite) that you don’t need at all.
15) Be comprehensive when you are tired
The food cravings can arise maliciously when you are tired. You will also have a hard time reducing your appetite when your body is fatigued. Learn to focus on fatigue rather than the urge to eat. Take a nap or find a healthy way to reenergize yourself.
We hope the article Decrease Appetite Naturally to Lose Weight has been of help.