Easy & Healthy Ways to Curb Your Appetite
There’s only one rule to lose weight – burn more calories than you consume. Ant it’s the same rule drug companies apply when making diet pills. Yes, these expensive weight loss treatments work by suppressing your appetite.
But why spend hundreds if not thousands of money on these pills (that often have side effects on your body) when you can suppress your appetite naturally? You can get the same results, if not better, just by incorporating these healthy practises to keep your hunger levels low.
Note: You don’t have to starve yourself!
Here we go:
Eat more often. See, you don’t have to starve yourself. Don’t think you can save calories by skipping breakfast. Not eating on time can fuel binge-eating. So make sure to eat regular meals and have something to eat in-between. The key for lower calorie intake is to eat often but in small amounts.
Figure out your reasons.
Many people find themselves snacking throughout the day for reasons that have nothing to do with hunger. Identifying your reasons or triggers for food craving can help you avoid overeating.
Drink water – plenty of it.
When you’re feeling hungry, drinking water might be the last thing you think about. However, water is a very powerful appetite suppressant. Many times, we misinterpret thirst as hunger. The general rule is when you’re feeling hungry, drink a glass of water. If you still feel hungry, that means you really are. Otherwise, you’re just thirsty.
Drink green tea.
Green tea is great for weight loss for two reasons. First, it helps suppress your appetite by triggering your body to release a hunger-suppressing hormone called cholecystokinin. Second, green tea contains natural compounds that help your body burn more fats. Amazing!
Spice it up.
A study published in the European Journal of Nutrition found that adding chilli to our food can reduce our appetite and make us eat less. Buy some fresh chillies to add to your usual dishes to avoid overeating.
Try aromatherapy.
Consider sniffing some natural oils to reduce your food cravings. Researchers from the Smell and Taste Treatment and Research Foundation found that inhaling a peppermint, green apple or vanilla scent every two hours can reduce a person’s calorie consumption by 2,700 in a week.
Get enough sleep.
Studies show that when we are sleep-deprived, we tend to consume more calories because our body releases hormone that fuels hunger. What’s more, when we are sleep-deprived, we also tend to practise poor food choices, giving more preference to calorie-dense meals.
Eat more protein.
Instead of pigging on starchy foods like crisps, cookies and refined grains, eat foods that have higher protein contents. Protein is a great source of energy. Aside from this, protein is harder to digest so you feel full for a longer period of time than if you eat starchy foods.
Use a smaller plate.
Often, we tend to overestimate how much food we need to eat to satisfy our hunger. A good strategy is to use a smaller serving plate, and there’s no need to further explain why.
Choose foods wisely.
By practising healthy food choices, you are less likely to experience hunger or food craving. Foods that are high in water and fibre, also called high-volume foods, add bulk to your meals and help fill your stomach. Aside from lean protein, they include fresh fruits and vegetables particularly pineapples, apples, whole grains, beans and legumes.
Get moving.
Without exercise, weight loss can be slow and ineffective. Don’t think exercising could fuel hunger. In fact, it releases a hormone that naturally suppresses your appetite. In another study reported in the American Journal of Physiology, it was revealed that 60 minutes of cardio can reduce our appetite for up to two hours after working out.
By trying some if not all of these simple strategies, you can safely reduce your appetite and increase your chances of losing weight fast.
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