People who are trying to lose weight usually do not have problems with appetite. There is always a desire to eat, and if food restrictions are quite strict, then food temptations will occur more often. The main danger is breaking loose and returning to the usual menu, replete with simple carbohydrates and fatty foods.
To prevent this from happening, it is important to control the feeling of hunger. There are several effective ways to suppress appetite and prevent offensive breakdowns.
Table of Contents
10 Ways To Reduce Your Appetite
Here are some methods that can help you prevent overeating.
1. Avoid Temptations
It is better to unsubscribe from culinary blogs during the diet. After all, bright photographs and interesting recipes stimulate appetite. And even if there is no hunger, they contribute to overeating. If there are harmful products in the refrigerator or in the kitchen cabinet, it is also better to get rid of them. It will help you reduce your appetite and avoid overeating.
2. Abandon Alcohol Consumption
Excessive consumption of alcohol can lead to obesity as it triggers the hormone of hunger, making you overeat. Addicts are at higher risk of a beer belly and binge eating than others. Thus, if your loved one suddenly starts to gain weight, look for the signs of alcoholism in them.
This is because alcohol may be the culprit for this increased weight. The most common signs include frequent alcohol consumption, continual alcohol abuse despite harmful consequences, and binge eating. Get professional help immediately because such a person’s health will only get worse if not treated timely.
3. Drink Water
Yes, controlling your appetite is this simple. Just drink enough water. Every time you feel like eating anything unhealthy, drink a glass of water. You probably won’t want to eat. Feeling hungry and feeling thirsty are easy to confuse. A proper drinking regimen will solve this problem and prevent you from overeating all the time.
4. Take Vitamins And Supplements
Cravings for sweets and for junk food can occur due to a lack of trace elements, amino acids, or vitamins in the body. A deficiency of nutrients in a person can appear during a diet. So it is better to stock up on a good drug after consulting with your doctor in advance. Taking medication will help curb your appetite.
5. Get Enough Sleep
A good rest and quality 8-hour sleep perfectly help a person in the fight against excess weight and appetite. The fact is that with frequent lack of sleep insomnia, the body produces a special hormone that stimulates appetite. And a hormone that gives a feeling of satiety works during sleep. Therefore, it is better to sleep more; then you will be able to eat less!
6. Drink Coffee Or Green Tea
A cup of coffee an hour before a meal reduces the feeling of hunger, and hence the desire to eat heartily. The main thing is to refrain from dessert, so it’s better to take a drink with you and go for a walk. If coffee is not part of your diet, then green tea will do just fine. It contains caffeine and has properties similar to coffee.
7. Give Preference To Protein Foods
In the fight against increased appetite, the main assistant are food rich in protein. It satisfies hunger and gives a feeling of satiety because it gets absorbed by the body for a long time. It takes up to 8 hours to completely digest meat or dairy products. It is better to eat protein for dinner. Fish, lean meat, cottage cheese, or eggs – all this will allow you to give you enough energy and keep you full.
8. Choose the Right Foods
Add chia seeds to your diet – eat them with smoothies or yogurts. This superfood is distinguished not only by its beneficial properties but also due to its ability to curb the appetite. Yes, chia seeds give a feeling of fullness and do not allow you to eat more. You can also reduce appetite by eating foods such as spinach, lentils, and chili peppers.
9. Do Not Starve
Low-calorie and long-interval diets lead to eating disorders. Breakdowns on fatty and starchy foods, alternating with constant bouts of hunger, can result in severe forms of anorexia or bulimia.
Hunger strikes reduce sugar levels, and this is not good for the body. Prolonged fasting slows down the metabolism, and the weight stops dropping. Create a calorie deficit by exercising rather than by not eating, and the fat on your sides will begin to melt.
10. Try Aromatherapy And Folk Remedies
Smells can both stimulate appetite and suppress it. For example, the smell of cinnamon, citrus essential oils, mint, or vanilla will help to cope with evening bouts of hunger. You can make special aromatic sachets and carry them with you, inhaling the aroma of spices can reduce your appetite.
But in food, it is better to avoid seasonings and sauces because they increase the secretion of gastric juice. To get rid of the agonizing desire to eat something, you can have a teaspoon of powdered milk or a piece of ginger, which gets absorbed slowly.
Which Way To Choose?
If you act systematically and adopt the methods to reduce appetite every day, the result will not be long in coming. Besides, with time they will eventually turn into healthy habits. You can prepare a small memo with tips and attach it to the refrigerator. When the feeling of uncontrollable hunger overtakes, the list will be before your eyes.
Take Away
Don’t despair if you can’t lose weight right away. You need to go to the desired weight gradually, not setting long-term goals but rewarding yourself for small victories. Gradually, it will turn out to adjust the body to work correctly. The hormones responsible for satiety and hunger will return to normal, and the ideal weight will return.