Have you been finding it hard to lose weight as you spend more time indoors? Well, your appetite goes out of control quite often, and that’s why we’re here to recommend these proven ways to kill your appetite cravings for good!
Indulging in weight-loss diets includes decreasing the per-day calorie intake by a certain amount. This decline, in turn, leads to an appetite cravings that grow with every hour.
While there are some trusted appetite suppressants that really work, these pills night not be suitable for you in some cases.
So, if you’re looking for a cheaper and safer way out, why not try some natural ways to control hunger?
How to Reduce appetite through natural solutions
Natural ways to kill appetite don’t only help in avoiding side effects otherwise produced, but they provide other health benefits. To know more about these benefits, keep reading!
High Fiber Foods
Foods that are rich in dietary fiber have two major functions. They stretch the stomach and slow down the emptying speed.
Both of these functions result in the sense of a full stomach by releasing “fullness” hormones.
Moreover, fiber-rich foods by nature ferment in the bowels, which, while helps in reducing weight, also has another benefit. This process produces fatty acids that further promote the sense of fullness.
Foods rich in fiber include:
Your calorie intake can decrease by 10 percent if you eat 14 grams of extra fiber every day (1).
Highly fibrous foods also contain vitamins, minerals, and antioxidants, which are beneficial for your health.
High Protein Intake
Consuming protein-rich foods like eggs, Greek yogurt, lean meats, and soy products can control your hunger.
You should include these products into your diet as a one-fifth of your total calorie intake, at least. Or, aim for consuming at least 1 gram of protein per 1 kilo of your target (not the current!) weight.
Protein intensifies the sense of fullness, so you eat less and steadily lose fat. Moreover, a healthy amount of protein intake can also help in reducing muscle loss. This muscle loss can occur when you reduce daily calorie intake on a diet.
One of the tips for losing weight includes eating smaller meals regularly throughout the day.
Even if you’re not following that diet, you will include snacks between your meals. Some people prefer liquid snacks over solid ones, which might be where you’re going wrong.
Eating solid or semi-solid snacks requires you to chew more, and it takes more time. As a result, these snacks decrease your desire to eat and provide a sense of being full.
The best semi-solid foods to snack off your hunger pangs are nuts and dried fruits or mix of both.
Although dried fruits contain carbs, these are usually fructose that doesn’t lead to insulin spikes causing the sense of hunger.
Nuts are rich in healthy unsaturated fats (2), which makes them a perfect substitute for junk food full of trans-fats.
The extra time taken in chewing solid foods allows the body to send signals to your brain.
Moreover, it also elongates the time that the taste of food stays on your buds. Ultimately, you feel less hungry and keep your food intake under control.
High Water Consumption
Drinking water, like fiber, stretches your stomach to release hormones that indicate that your stomach is full.
Drinking 1 or 2 glasses of water or 250 ml of it before meals can increase the fullness feeling and suppress food cravings.
However, water promotes quick digestion, and therefore, you should drink it right before eating. In addition to that, you can also substitute water with all kinds of soup.
While coffee leads to increasing adrenaline, it also curbs your appetite. Coffee escalates the release of the peptide.
Your body produces peptide hormones in the gut when you eat. As a result, there is a direct connection between coffee and the sensation of satiety.
Moreover, decaffeinated coffee is even more effective as an appetite suppressant. Drinking your coffee decaffeinated has effects that can last up to 3 hours.
Ginger and Spices
Consuming ginger powder with water at breakfast is extremely beneficial for weight loss.
As a spice, ginger has numerous advantages, including prevention from nausea, inflammation, high blood sugar levels, and muscle pain.
Moreover, spices like sweet peppers and hot peppers can help in controlling hunger levels as well. So, once in a while, it’s okay to spice up your food.
Be careful if your stomach is sensitive to spicy flavorings, as they may cause unpleasant effects.
Dark chocolate is almost like a miracle since you don’t even need to eat it to feel its effects.
Consuming dark chocolate, which contains stearic acid, slows digestion to produce a sense of a full stomach. Therefore, it decreases appetite and lowers cravings for sweets.
That’s not it. While eating dark chocolate is preferable, there is another way to control your hunger. According to research(3), smelling an 85 percent dark chocolate has the same effect as consuming it.
I’d aim for a portion of dark or bitter chocolate with no sugar and 75%+ of cacao beans as a snack in between meals.
When you’re trying to lose weight, exercise is essential. However, aerobic and resistance exercise also helps you in lowering your hunger levels.
The parts of your brain linked to hunger are deactivated when you exercise.
Therefore, while you think you’re only shaking off that extra fat, you’re actually in for a double win.
Mindful Eating (This One Is a BIG!)
Mindfulness is a kind of meditation, one that you may not relate to appetite or hunger. However, in the tradition of mindfulness, the purpose is to stay present and attentive about each detail.
While you’re cooking or cleaning or eating, you have to focus every minute while you engage in all activities.
Practicing mindful eating requires you to concentrate on each bite of what you eat. As a result, you get more pleasure out of the flavors of your food.
It allows you to focus on quality over quantity and reduces the toxic behavior of binge-eating.
As a result – you consume MUCH less calories, while fully satisfying your appetite.
Reducing Stress Levels
High levels of stress automatically attract people to what is called “comfort food.” This attraction can also occur through anger, sadness, frustration, or other harmful emotions.
Thus, it’s important to reduce stress in daily life to control your appetite. It’s also important to keep a check on your emotional health.
Sleeping regularly, staying in touch with friends and family, and relaxing are ways to control your emotions, thereby your appetite.
Reducing weight can be a long journey, but taking the help of these natural appetite suppressants can be beneficial. So now, losing weight can be easier.
Choose the most suitable way to reduce hunger for yourself and start winning over your calories!