How To Reduce Your Appetite – Beat Your Hunger!
Every diet and weight loss would go much easier if we knew how to reduce appetite. However, it is more important to know how not to endanger your health.
If you are currently struggling with excess pounds, you probably have the major pain how to reduce your appetite. Most diets involve more or less starvation to remove kilograms. However, this may work until the stomach is revolted.
Then when the intestines are swollen, and the brain starts to think about their favorite food, begins a moving and steep decline in the will to endure on a diet. And then when we break it, there is nothing from the results.
Lets, then, better deal with what to do with a great appetite and how to reduce it. A smaller appetite means less chances to kneel and break the diet.
However, in all this, it is important to learn how to achieve a balance. So we know how to reduce appetite, but also to manage not to harm our organism.
Why Is The Reduction Of Appetite Important For Weight Loss?
Basically almost every diet (except, for example, a chrono diet) is a reduction in daily intake of calories. Hence, logically, the relationship between appetite and diet. If you have a lower appetite, you will eat less, and you will also have less calories.
It all sounds logical and easy in theory. In practice, however, things stand out differently. When you limit your calorie intake, especially at the beginning, appetite not only remains the same, but increases.
If you consider that you eat less than what your body is used to, this is an expected consequence.
Appetite control is not only important for losing weight, but also for cellulite removal. It has been proven that weight loss is one way to reduce cellulite, so if you manage to lose weight, the orange skin will also disappear.
Another problematic thing is overeating. Excessive kilograms are largely by the introduction of excessive amounts of food, which then spreads the stomach and proportionally increase appetite.
An elevated appetite is also associated with the lack of some basic nutrients, such as fibers, but also with stress, fatigue and many other factors.
Finally, appetite is something that is both physical and psychological, and it needs more attention, especially when it comes to how to reduce appetite.
How To Reduce Appetite?
There are several ways to reduce appetite.
To begin with, it may not be a bad idea to choose a diet that would have a nutrition regime that reduces the calorie allowance gradually. Practically, you train your stomach to expect less food and reduce appetite.
Of course, this also means that it will take you a long time to lose weight, which is not the brightest for your line, but it is better for the health of your body.
In addition to the diet, there are a number of preparations for reducing appetite, but also many natural ways to lose the appetite that we will talk about here.
The main goal in all this must be to reduce your appetite naturally in order to avoid the risk of harming your health.
Therefore, all acceptable options that will help us in this way should have the effect of satiety and encouraging fat burning.
For whatever you decide, look for ingredients like linoleic acid, chromium, probiotics or green tea.
They are a great way to lose appetite because they affect hormones that are associated with the sense of hunger, which are greens and leptin.
The growth of these hormones is influenced by various factors from the last time you ate, how satisfied you are, whether you are under stress, how much you have slept, to genetics and possible inflammation in the body.
Because of this, the weight loss exercise, sleep and general life habits can be a great way to reduce appetite.
What Reduces Appetite?
When it comes to foods, you need to know that one way to reduce appetite is by including certain foods and nutrients that we know will make you satiated in your diet.
Here is briefly what you should pay attention to.
Proteins are your friend
If you are wondering how to reduce appetite, the answer is simple – eat more proteins. Nothing can provide a feeling of saturation as proteins, so they are a great way to reduce food intake. Proteins control blood sugar levels for longer, which directly controls hunger strikes, especially between meals.
Protein protects your muscles, which means that you will lose weight only by fatty deposits and not muscles that are the strength of your body. Make proteins 20-30% of your daily caloric intake and your appetite will decrease.
Fibers for reducing Appetite
In addition to protein, the fibers provide a sense of satiety and are a great way to reduce appetite. Scientists claim that fibers spread the stomach, and slow down its discharge. Food brew longer, and appetite is reduced.
The fibers are counted in carbohydrates, and those that do not brewing easily. This means that you will need a small amount of food, and you will feel satieted a lot longer.
This way you will lose your appetite and at the same time have enough energy.
Foods that contain plenty of fiber include beans, peas, lentils, leblebies, whole grains, as well as numerous fruits (berries), vegetables and seeds (chia seeds, flax seeds). One fiber-based diet is also a Mediterranean diet.
Satiety with Omega-3 fatty acids
Do you remember stories about hormones that cause hunger? Well, to one of them, more precisely to leptin, are affected by omega-3 fatty acids. No matter how many calories a meal actually contains, omega-3 fats help you lose your appetite.
Scientists claim that the best effect of omega-3 fat is in people who are overly obese. How omega-3 oils affect appetite in non-obese subjects is not yet fully tested.
The best effect on appetite reduction is omega-3 fats from fish and algae.
Reduce appetite with coffee
Coffee does not only serve to stir you up but it’s also a tactic to reduce appetite. Coffee also affects complicated chemical processes in the body and stimulates the secretion of peptides produced in the digestive organs. That peptide makes us satiated for a long time.
In addition, this peptide affects how much we eat. Interestingly, caffeine has nothing to do with it. It has been proven that coffee without caffeine reduces the appetite better and it lasts up to three hours after drinking it.
Of course, this does not mean that ordinary coffee will not work very well. The only difference is that you will have to wait up to an hour before it starts to work on the appetite.
If you drink water, your appetite will be reduced
It is well-known in our people that a glass of water before a meal affects how much you eat. Research agrees and says that water affects the reduction of appetite both before meals and between meals.
Water works for you on multiple levels. It is a great way to reduce appetite but also to melt excess pounds. You win in any case.
Only half a liter of water is enough for the stomach to send the signal to the brain that it is full, which directly influenced the appetite and reduced it.
However, the problem is that water quickly leaves the stomach, so the effect of satiety will quickly pass. Therefore, water should be consumed regularly throughout the day.
Not only that, the fluid generally contributes to satiety, and especially soup. Whether you start a meal with soup, the appetite will be lower, and you will also consume less calories.
Black chocolate reduce appetite
Here’s a great way to sweeten between meals, and at the same time it’s also a way to reduce appetite. Whether because of its mild bitter taste or ingredients, black chocolate reduces appetite and will especially succumb your desire for sweets.
Each black chocolate containing more than 70% cocoa contains sufficient amounts of stearic acid that slows digestion and makes you lose your appetite.
For an even better effect, combine a cup of black chocolate with coffee. An ideal treat, and it still has a positive effect on your diet.
Some studies say that you will reduce appetite and if you only smell black chocolate, which contains more than 85% of cocoa.
It does not hurt to try, though it will be difficult to stop and not eat it.
Tea for reducing appetite
Ginger is not only a medicinal spice, it is also a great way to reduce appetite and lose weight. For this, it’s important how ginger manage to control blood sugar levels, which also affects appetite suppression.
That’s why ginger is excellent for tea for reducing appetite. Scientists say it’s best to consume it in the morning before breakfast, to get the best results.
In addition to ginger, excellent tea for reducing appetite is green tea, which also helps in weight loss by melting fat deposits.
Eat spicy food
One of the ingredients of hot foods, capsaicin, is the answer to your question of how to reduce appetite. These substances, as well as some of which are found in angry foods, release the heat in our body, which also affects the burning of fat and calories after meals.
Of course, one should not overdo the intake of hot and spicy food because a human organism can develop resistance to its ingredients, and thus their effect on appetite ceases.
Especially turn to spices such as black pepper, curry, ginger, cinnamon, turmeric or cayenne pepper.
Tablets For Reducing Appetite
Various pills and supplements can be a way to lose appetite. Although it is best to consult these medications with a physician or pharmacist, there are generally substances that we know to work to reduce appetite.
Such is, for example, green tea or its extract, which are common ingredients in tablets for reducing appetite. Green tea regulates hormones associated with appetite, thus preventing sudden and often unjustified hunger attacks.
For adults, the prescribed dose of these tablets is about 800-900 mg daily, most often in three doses.
Another useful ingredient that tablets for appetite suppression may have is a saffron extract. This ingredient is more related to mood-affecting hormones, so it’s great for those who are eating an emotional reaction.
Finally, appetite-reducing tablets often contain essential oil of grapefruit, which primarily helps in weight loss, but also to reduce appetite. It stimulates the lifestyle system and gives energy to the organism, so it is so useful to anyone who keeps the diet.
What Can Go Wrong?
Reducing appetite will not always only have a positive side.
For example, if you use appetite-lowering tablets, you can find different stimulants from which some side effects may be threatened. For example, headaches, insomnia, and cardiac arrhythmia may occur when caffeine is found.
If the tablets contain guarana, otherwise the currently popular ingredient, the contraindication may be diarrhea or constipation, and problems with digestion, as well as changes in heart pressure.
You do not suffer side effects from the appetite-lowering tablet alone, but also from the already mentioned natural substances that help you to reduce your appetite. Thus, for example, you may have an allergic reaction to some of them.
Other stronger spices, in excessive amounts, can cause nausea, dizziness, diarrhea, and even poisoning.
Reducing Appetite Naturally
You can also reduce the appetite by adopting a couple of changes in lifestyle habits. For many of these you have already heard and maybe it’s already hard for you to hear them, but what they so much mention is that there is something in them.
For starters, make sure when and how much you eat. Plan yourself your meals and portions in advance, best for a week. This way you not only control the calories you eat and effectively lose weight, but also train the body to naturally reduce appetite.
Also, exercise is very important for reducing appetite because, science has shown, a regular exercise can block signals to the brain that are looking for food and when your food is not really needed.
Finally, make sure you sleep regularly and reduce the stress you experience every day.
Although apparently they are not associated with appetite, the lack of sleep and stress also adversely affects appetite by blocking the natural system that tells us when we are really hungry.
The puzzled organism sends a signal even when it senses that it is urgently needed to awaken or raise the level of energy (which is most often realized as a need for sugar), or when it falls into a crisis caused by stress.
Listen to your body and make sure you agree with its rhythm. More precisely, make sure to set a standard rhythm that you will adhere to, especially when the food is concerned.
Do not skip meals and do not eat between meals. Not only will you gain on weight but you’ll get used to the body that it needs more food, and you will increase appetite in the long run.