The gist of it is that if you wish to reduce your weight, you will need to consume less food and dampen your hunger. But, eating less doesn’t mean you will suppress hunger. There’s a chance that you won’t lose any weight.
Ingesting food frequently does not necessarily mean gaining weight as long as the number of calories remains the same. However, it can cause increased sugar levels in the bloodstream and reduce satisfaction, leading to excessive eating which results in weight gain.
As opposed to this, fewer, bigger meals have been proven to create lower average blood sugar levels, give a greater feeling of satisfaction, speed up metabolism, and may potentially lead to weight reduction. According to Kimberly Killebrew, who is a licensed Marriage and Family Therapist and the owner of Daring Gourmet, it turns out that having three meals a day is actually not that bad.
The following is a compilation of techniques that have been demonstrated by researchers to be effective in decreasing food cravings and appetite.
1. Drinking Coffee Can Help Suppress Appetite
There are many weight-loss and healthy benefits of coffee. Drinking coffee can also help suppress appetite.
Research from both The Journal of Physiology and The Journal of the American College of Nutrition has indicated that during the consumption of coffee, a hormone called peptide YY (PYY) is released in the stomach and causes the body to feel satiated after eating.
Experts think that the levels of PYY are a key factor in determining how much food a person will likely eat (check Proceedings of the Nutrition Society).
It is surprising that decaf coffee might possibly lessen hunger more than regular coffee, according to Medical News Today. It is hypothesized that the effects continue up to three hours after consuming the beverage.
More studies are required to determine how this works.
2. Be Aware of What You Are Eating
The brain usually has a good sense of whether one is hungry or satiated.
An issue can arise if you eat quickly or become sidetracked. Your brain may find it more challenging to understand when you have eaten enough.
To practice mindful eating, a key component is to concentrate solely on the edibles in front of you and disregard any other sources of interruptions.
Studies have demonstrated that if someone pays attention while eating, they will get more satisfaction out of the food, according to Today’s Dietitian. The emphasis is on the excellence of the food rather than the amount. This lessens the potential for binge eating.
It seems that there is a correlation between appetite and the amount that can be perceived visually.
For an experiment reported in the Journal of Health Psychology, two identical milkshakes were given to participants. One of the milkshakes was called the “620 calorie treat,” while the other was presented as the “120 calorie-wise” selection.
Despite taking in the same amount of calories, individuals in the study who believed they had consumed an “indulgent” drink experienced more of a decrease in their hunger hormones.
One study in Molecular Metabolism suggests that when someone is under the impression that an alcoholic beverage contains more calories than it actually does, it can activate areas of the brain that give the sensation of being full.
Being aware of what you consume can have an immediate effect on how satisfied you feel, so it is beneficial to pay attention to your meals.
3. A Bigger Fork May Be the Answer to Overeating
A larger fork may create the illusion of consuming more food.
A recent research project has confirmed the notion that people who utilized larger utensils while eating consumed ten percent fewer calories than those who used smaller forks, according to bistroMD.
Researchers hypothesize that when people eat with smaller utensils they may feel they are not adequately satisfying their hunger, leading them to consume more.
This phenomenon does not take place when all utensils are used. For example, the utilization of larger spoons for serving may cause a person to eat 14.5 percent more food.
4. Exercise Can Help Suppress Appetite
It has been proposed that physical activity can help to diminish the function of parts of the brain that are responsible for craving food, the Daily Herald stated. This can lead to a decrease in appetite.
Physical activity can also decrease the amount of hunger hormones and increase one’s sense of satisfaction, as suggested by Exercise Medicine.
Findings from Applied Physiology, Nutrition, and Metabolism demonstrate that aerobic and strength training are equally capable of influencing hormones and the quantity of food people desire after exercising.
5. Protein to Suppress Appetite
Incorporating protein into your diet can reduce your hunger and make it so that you consume fewer calories at your upcoming meal. Studies such as the Journal of the American College of Nutrition and Harvard Health show that protein has the potential to help with reducing fat.
A recent study published in the International Journal of Obesity contrasted two breakfasts with an identical quantity of calories; one consisting of eggs and the other comprised of bagels.
The individuals involved in the study who ate eggs saw a decrease of 65% more in weight, in addition to 16% more reduction in body fat over the course of eight weeks.
A new research study published in Medicine & Science in Sports & Exercise indicates that eating a lot of protein may help people protect their muscles while they are on a calorie-restricted diet in an effort to lose weight.
In order to take advantage of the advantages of consuming protein, it should make up around 20-30 percent of your total daily calories.
6. Solid and Liquid Calories Are Not Equal
The manner in which solid and liquid calories affect appetite may not be the same.
A recent examination evaluated the effects of having a solid or liquid snack, discovering that consuming a solid snack decreased an individual’s chance to overindulge their following meal by 38 percent.
A subsequent examination conducted by Hormone and Metabolic Research indicated that participants who ate semi-solid snacks reported less hunger and increased satiety when compared to those who had a liquid snack.
The American Journal of Clinical Nutrition has established that due to solid foods needing to be chewed for a longer amount of time, this grants more occasion for the alert of satiation to be transmitted to the brain.
Scientists have suggested, and an Iowa State University study has proven, that extended chewing time of solid foods improves satiety because it keeps the food in contact with the taste buds for a longer time.
7. Sleep Can Suppress Appetite and Stop Weight Gain
Ensuring you obtain a satisfactory amount of restful sleep can assist in curbing hunger.
Research has determined that a lack of sleep can lead to a hunger spike of up to 24 percent. According to CNN and Medical News Today, there is the potential for a reduction of up to 26 percent in some hormones connected to fullness.
Investigation conducted by the European Journal of Clinical Nutrition concluded that people who do not get at least seven hours of sleep consummate 25 percent less fullness after breakfast in comparison with those who get an adequate amount of rest.
The Best Appetite Suppressant Pills
When you shop at the bargain outlet, supermarket, or drugstore, it seems like there are millions of diet pills and supplements to help reduce your hunger and shed extra pounds. How do you know which ones to choose?
Well, that choice is yours, of course. But we have a few ideas for you. Prior to partaking in any medication, you should consult your physician. Some products may pose a risk to your well-being, especially if you are on medications, have previously struggled with disordered eating, or have any other health-related concerns.
In other words, there are plenty of natural supplements that usually don’t cause any harm for the majority of individuals. Let’s take a look at each one.
Green Tea
The naturally present chemicals referred to as catechins which can be found in green tea have been demonstrated to assist with fat reduction. Green tea has caffeine, which is useful in decreasing hunger and hunger cravings while boosting metabolism at the same time.
You can ingest a green tea supplement to aid in curtailing your intake, but you can also consume the beverage! Be certain to not add any sugar to your tea!
Cayenne
Cayenne pepper, something that you’re probably already keeping in your kitchen cupboard, can be helpful in controlling your hunger and preventing overeating. This also provides an extra perk: it can raise your core temperature and give your metabolism a boost.
It’s not necessary for you to put cayenne pepper on your dishes. You can get it in the form of a capsule from most health food stores. You may notice a slight burning sensation in your chest, but if you take a quality pill, you can reduce your hunger without experiencing a lot of adverse reactions.
Spinach
Taking spinach pills is an effective way to curb your hunger and abstain from consuming food. This food has a high amount of fiber, which will make you stay satiated for a longer time. It is advised that you time your intake of spinach pills at least half an hour in front of each meal.
If you would rather do as Popeye did and consume your spinach, that’s also fine! This food contains a low quantity of calories, along with a wide variety of nutrients, and a large quantity of fiber that can make you feel satiated.
Foods to Suppress Appetite and Reduce Hunger
If you would rather diminish your hunger by consuming food, that’s fantastic! It’s likely a good idea for you to do this because you’ll be supplying your body with essential vitamins and minerals to remain healthy. You can consume certain dishes that will both terminate your craving and diminish your appetite in a nutritious and delicious way. Here are our top picks.
Apples
Eating apples is an enjoyable and sweet way to stifle your hunger. An apple contains roughly 95 calories and 25 grams of carbs. However, out of the 4.4 carbohydrates, 4 of them are from fiber, leaving only around 20 carbohydrates present. It is well known that dietary fiber consumption can be beneficial for your health. It takes a while to break down and aids in your body’s nutrient absorption.
Eggs
Cook them up however you like it – either hard boiled, poached, or scrambled – and be sure to include eggs in your meals to prevent feelings of hunger. One egg contains about 70 calories as well as:
- Vitamin D
- Protein
- Potassium
- Lutein
A suggestion: purchase a dozen eggs and hard cook them all simultaneously. Put the snacks in the refrigerator so you can get to them quickly when you’re feeling hungry. Having them accessible can aid in avoiding resorting to something less nutritious.
Avocado
Avocados aren’t for everyone, but we love them! They’re a great source of:
- Omega 3 fatty acids (the good fats)
- Vitamin C
- Vitamin E
- Vitamin K
- Vitamin B6
- Lutein
- Beta carotene
- Niacin
- Folate
… and more. Avocados have a relatively large number of calories. Though it can be considered a treat, consuming it occasionally won’t hurt as it contains many beneficial substances. Avocados can be an effective substitute for unhealthy snacks, helping to curb cravings and satisfy hunger in a satisfying manner.
Nuts
If you’re looking for something salty to munch on, nuts are the best choice! Incorporating nuts and seeds such as peanuts, almonds, cashews, macadamia and sunflower into your diet can be a great way to round out your meals. Legumes are great sources of protein and contain a lot of important nutrients, making them an ideal food that will fill you up for longer periods of time.
If you opt to have nuts as a snack, be conscious of their sodium content. Many types of packaged nuts contain significant amounts of sodium which can lead to water retention and dehydration.
Greek Yogurt
Having nonfat Greek yogurt can be a great way to curb appetite and resist overeating. This variety of yogurt has a considerable amount of protein, double that of typical yogurt, and much less sugar. If you’d like to spice up your Greek yogurt, you could always throw some apricot or peach pieces on top as a topping.
Beans
There is a special something about canned kidney beans that makes them simply tantalizing. Empty the can, wash it off, and then enjoy it as much as you want. If you’re looking to kick up the flavor, you may want to consider adding some cayenne pepper or a hot sauce — it will help you reduce your weight even more!
Legumes are an excellent way to get a lot of protein, as well as a great deal of fiber.
Peppermint
It’s not exactly a meal, but the act of munching on some peppermint has been known to lessen feelings of hunger and control food cravings. The scent of peppermint is powerful enough to curb your food cravings, so why not try burning a candle or using something similar?
You have the option of biting into peppermint leaves that you have grown from your windowsill garden, or alternatively drinking some peppermint tea. Avoid the candy – it has too much sugar for you to consume.
Conclusion
If you are looking for ways to combat hunger and curb your appetite, there are quite a few options available to you! Making modifications to one’s lifestyle is an absolute necessity, as well as incorporating exercise into your everyday routine, focusing on better quality slumber, and, of course, always stocking up on nutritious snacks or meals. Convince your family to join you or find somebody to buddy up with, and you’ll have much more success.
If you have the motivation and are equipped with the right information concerning what to eat and how to exercise, you can shed pounds in a wholesome fashion that will be simple to maintain over time.
