How To Control Your Appetite?

Do you struggle with constant hunger? It’s because you have been practicing wrong eating habits. To lose weight, you generally need to reduce your daily calorie intake. Unfortunately, weight loss diet often lead to an increase appetite and severe hunger. When you fuel your body with the right food, it has chance to get back into balance, which is what it is always striving to achieve.

Here are ways to avoid being hungry all the time.

One of the best things you can do for your body is keeping your blood sugar steady. So it doesn’t have to work hard. It will automatically lead to less hunger, better hormone balance and effortless weight loss. Honey may suppress the hunger. It contains the hormone which make people make fell fuller for long time. People should be switching from sugar to honey. Artificial sweeteners should be avoided.

Food item containing high protein takes longer time to digest. Adding more proteins to your diet can increase feelings of fullness, make you eat less at your next meal. High protein intake may help to prevent muscle loss when daily calories are reduced for weight loss. Making protein about 20-30% of your total calories intake seems sufficient to provide the benefits. High protein diet includes- egg, Greek yogurt, cottage cheese, salad, chicken, fish, lentil soup, meat.

Highly refined carbohydrates in the form of sweets, breads, refined starches, rice, flour and cereals are most likely to mess up with your metabolism and hormonal balance and can cause obesity. Good carbs are the carbs rich in fibers, natural sugars, are low glycemic and digests slowly. It keeps you full for a longer period of time and help with weight loss. Example- fresh fruits, vegetables, whole grains, brown rice, chia seeds, sunflower seeds, almonds, legumes, lentils. Whereas, bad carbs are processed, digests faster, have low fiber, high glycemic, hunger comes quicker and gets easily converted into fat cells which leads to weight gain.

Fiber can ferment in the bowel which produces short chain fatty acids, which further helps to promote a feeling of fullness. Fiber rich whole grains can also help to reduce hunger and keep you feeling full.

Coffee increases the release of peptide YY which is which is produced in the gut in response to eating and promotes a feeling of fullness. Decaffeinated coffee may produce the highest reduction in hunger.

Drinking plenty of water increases feeling of fullness following a meal and also promotes weight loss.

When you are unaware, you basically forget that you are eating, which can lead to an increase in food consumption. Mindfullness might reduce binge eating and comfort eating which are two significant factors that influence obesity.

Use of ginger and cayenne pepper are found to be beneficial in beating unwanted food cravings. Ginger is a natural appetite suppressant. Consuming a small amount of ginger powder has been shown to reduce appetite and increase fullness.

Chew low calorie gum when you feel stomach hunger coming on. Chewing gum before and after meals helps reduce your hunger and the amount of calories you eat.

Dark chocolate has been shown to reduce appetite compared to milk chocolate.

Exercise is an another healthy and effective appetite suppressant. It is believed that appetite hormones are suppressed immediately after exercise, especially high intensity workouts.

Restricting food consumption too much can lead to relapse of over eating. Instead, eating a good amount of the right food can reduce hunger and food cravings throughout the day. Hence, if possible, try to plan your meals for the day or upcoming week. This will eliminate the factor of spontaneity and uncertainty. 

Stress leads to increase in cortisol levels which leads to increase food cravings for sugary or fatty foods. Stress is also associated with rise hunger hormones, which may contribute to cravings for unhealthy food.

It is found that consumption of an Omega 3 fats could be an effective technique for losing weight because it suppresses the hunger. A supplement that become increasingly popular is fish oil since it contains several types of Omega 3 acids. Fish that are good source of Omega 3 fatty acids are albacore, tuna, wild salmon, mussels and trout. It is also found in herring and mackerel. Omega 3 is also found in vegetable oils ( flaxseed, soybeans, canola) along with nuts, seeds as well as certain meats and vegetables.

Try drinking apple cider vinegar tea. The vinegar itself is a powerful appetite suppressant, which is it’s main benefit. 

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