There are a variety of reasons that you may be pushing to lose weight. Losing weight always comes down to lowering your calorie intake – you might need to follow weight-loss diets that work for you. Unfortunately, weight loss diets often lead to increased appetite and severe hunger. Without proper control of your appetite, your weight management program will be challenging. Thankfully, this article gives a detailed overview of how to keep your appetite under control.
• Using appetite suppressing supplements
You might be suffering from constant food cravings even though you are not hungry. In such scenarios, appetite suppressing supplements are the perfect remedy, as it makes you feel full. How each supplement works in your body depends on the type and ingredients used. Some of the appetite-suppressing supplements curb hunger by targeting the adrenal glands, thus, inhibiting the brain from releasing hunger signals. Instead, the supplements may increase the serotonin levels in the body, which are feel-good hormones. As a result, the hormones trick the brain into believing you are full. The other type of appetite suppressing supplements are full of fibre. They fill up your stomach space, making you feel full. However, before using appetite suppressing supplements, you need to consult with your doctor as they are not available to all. To be prescribed with the supplement, doctors generally require individuals to have a body mass index of greater than 30 or 27. Individuals with glaucoma, heart, or liver disease should not take these supplements as it might worsen their condition.
• Eat more proteins and nutritional fats
Compared to carbohydrates, proteins and certain fats are known to keep you full for more extended periods, therefore, making you eat less in your next meal. Examples of high protein foods you should be eating include lean meat, eggs, beans, peas, and soy products. Furthermore, the fats taken should be sourced from natural products such as olive, avocados, nuts, and seeds.
• You need to hydrate
Whenever you feel hungry, drink some water – it will help you curb the hunger. It is also recommended that you drink a glass of water before meals. This will make you feel fuller, as a result lowering your food intake during the meals. Additionally, consider having a bowl of soup as an appetizer before meals. Like taking water, soup makes you feel satisfied.
• Eat more high fibre foods
In contrast to other food groups, fibre takes a long time to break down in your body; hence, staying in the body for more extended periods, slowing down digestion. The high fibre intake also slows the stomach’s emptying rate, therefore initiating the hormones that make you feel full. It promotes feelings of fullness through fermenting in the bowel, producing short-chain fatty acids that create this feeling. Fibre-rich foods not only keep you fuller for longer but also offer other benefits such as minerals, vitamins, and antioxidants. Research shows that high fibre diets significantly reduce obesity cases. Examples of high fibre foods include chia seeds, vegetables, beans, apples, and avocados.
• Indulge in some dark chocolate
Compared to milk chocolate, dark chocolate is known to be a natural appetite suppressant. The diminished cravings and appetite after eating dark chocolate can be attributed to its bitter taste. Interestingly, even the smell of it can help reduce your appetite.
• Try and exercise before meals
Besides being a healthy option, exercise is an excellent appetite suppressant. Specifically, aerobic and resistance training influences your appetite levels and the amount of food consumed. The exercises reduce the activation of the brain region related to food cravings that cause a decrease in your appetite. In addition, the exercises lower ghrelin hormones responsible for hunger and increase PPY and GLP-1, which are fullness hormones.
• Eat some ginger
Ginger has been linked to numerous health benefits, such as alleviating muscle pain, reducing nausea and blood sugar levels. In addition to this, ginger is known to reduce appetite and increase fullness by stimulating the digestive system.
• Eat low-calorie food
As mentioned earlier, your response to a weight loss diet may be binge dieting. You will, however, be defeating the purpose of dieting. To combat this problem, it is recommended to eat foods high in nutrients and energy but low in calories. The large volume of the foods will fill your stomach, but this will not impact your calorie intake. Such foods include whole grains and vegetables.
• Avoid stress
If you usually indulge in binge eating as a way of stress management, you should avoid it. There is a likelihood that during your comfort eating, you consume more junk and non-nutritious food. Instead, practice mindful eating in place of stress-related binge eating. Also, when stressed out, attempt to spend more time exercising as it has been found to elevate your mood.