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Controlling hunger has to be the most difficult when you’re trying to lose weight. It’s so often to hear people complaining about that. You can count calories all day, but that won’t help you to suppress your hunger, making it difficult to achieve your goals. Because of that, today i will show you the best ways to suppress your appetite while eating enough calories to lose weight.
Eat Enough Protein
Eating protein will increase satiety, making you eat less, which is your goal. There was actually a study done on this. They compared two breakfasts. One had eggs, while the other had a bagel. Those participants who had eggs for breakfast lost 65% more weight and 16% more body fat over the 8 week study. Eating protein will not only support weight loss, but more importantly reduce your appetite. Also high protein intake will prevent muscle loss while you’re losing weight, which should be another goal of yours. not just reducing the number on scale.
Drinking Coffee
Drinking coffee has many health benefits, but it also help you in weight loss. The way it helps with weight loss is with reducing appetite. Research show that coffee will increase the release of Peptide (YY) (PYY). Hormone which is produced in the gut in response to eating, and also reduces appetite. Many people say that drinking coffee is the solution to your problem with eating, and i think you should consider drinking coffee.
Eat Slowly
When you are distracted by TV or watching videos on your phone, you’ll eat a lot faster and you won’t even notice it, but also you might eat more food than you should and your brain won’t even notice it. Because of that, when you’re eating, avoid watching TV, keep your phone away and just focus on eating slowly. Try to enjoy your food, if you keep doing this for few days, you’ll see how much more you enjoy eating your food. Eating slowly will also result in reduced cravings and increased appetite.
Get Enough Sleep
This is another great way to reduce appetite and lose weight. Studies show that getting too little sleep will increase your cravings by 24%, and decrease your levels of satiety by 26%. There are also some studies which said that those people who sleep less than 6 hours every night have over 55% chance of obesity. You don’t want that obviously, so try your best to go to sleep earlier. If you’re waking up early, than i would suggest you to go to sleep earlier, probably around 10 pm, that’s the most ideal time.
Reduce Your Stress
Excessive stress will increase levels of the hormones called cortisol. High levels of cortisol are linked with increased cravings. If you have problems with controlling your cravings, then i suggest you to buy some supplement, for example you can buy semaglutide online. This will reduce your cravings drastically. The best way to reduce your stress is sleep. So aim for 8 – 10 hours. You can also try exercises like meditation or yoga, they work really good as well.
Eat Food Rich In Fiber
Eating food rich in fiber will stretch the stomach, and affect the release of satiety hormones. So adding food rich in fiber will reduce your cravings. Foods rich in fiber include: Avocado, raspberries, grains, broccoli etc.
Drink Lots Of Water
Drinking water before you eat your meals will reduce your cravings. There was a study which showed that people who drink 2 glasses of water before meal eat 22% less than those who don’t drink any water. Research suggest that drinking 500ml of water is enough to trick your stomach and send satiety signals to your brain.
Eat Dark Chocolate
Dark chocolate can help you reduce cravings. The stearic acid in dark chocolate can help slow down digestion and increase satiety. One study also showed that just smelling dark chocolate reduces appetite, almost the same as eating it.
Conclusion
While controlling hunger can be really hard, especially if you’re new to weight loss. With these tips i’m sure you can reduce your cravings and feel full even when you don’t eat that much food. If you do everything that was said here, i’m sure you’ll succeed. At the end of the day weight loss journey should be long rather than short if you want the best results. I hope this helps you.
