How to reduce your appetite to lose weight?

How to reduce your appetite to lose weight?

Natural ways to reduce hunger | Dr. Arpitha Komanapalli

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answers (9)

Answer 1
May, 2021

Food restrictions - practically do not give a chance to lose weight for a long time. Exceptions are a fraction of a percent of cases. Another thing is if you need to lose weight before the competition, for example.

And even then, here the weight is driven off in the bath. And healthy physical activity. Not for long, I repeat. As a result, the weight will grow.

You will lose weight for a long time when you lose health. Worms are the fastest, surest and most associal way.

Answer 2
May, 2021

Drink a lot of water, then the stomach will be full and even force will not take excess food. That is why 140 characters are needed here, but what if the answer is on the surface and one sentence is enough?

Answer 3
May, 2021

First, forget about all the strict diets that make you feel hungry. You will not be able to adhere to such a diet for a long time, there will be a breakdown and re-weight gain.

Switch to proper nutrition , exclude fast food, fried, starchy foods, unnatural sweets, sweet soda and juices, mayonnaise etc.

Eat every 3-4 hours . Don't take long breaks from food - they only provoke you to overeat.

Focus on eating . If you watch TV or flip through social media during lunch. network, then imperceptibly eat more than planned. Therefore, eat slowly and do not get distracted.

Eat more protein (meat, fish, cottage cheese, eggs, etc.). They take longer to digest, give you a feeling of fullness and don't get stored in fat.

Drink plenty of water . The body often confuses thirst and hunger. If you want to eat - first drink a glass of water (you can add a little lemon juice for taste). Even if there is still a meal afterwards, eat less.

To prevent cravings to eat something sweet , try chromium picolinate ( sold in sports food stores). It has a positive effect on the body and significantly reduces cravings for sweets.

You can read more about it in our article Chromium Picolinate Burns Fat - Myth or Reality? The whole truth about the benefits of this supplement

Answer 4
May, 2021

Hunger is not very useful for losing weight. I know the concept of intermittent fasting is very common now, and I've read several studies myself on this. But intermittent fasting is a very dangerous thing. And if you do it without the supervision of a good nutritionist, it can only harm.

It is important to understand that hunger is stress for the body. And your body is smarter than you think. He will understand that such stress has begun to come more often, and as soon as you start eating well, the body will take care of accumulating more fat reserves and preparing for the next fast. Therefore, the effectiveness of hunger for weight loss is at least controversial. I still recommend that you stick to more conservative methods of losing weight, including a good diet and exercise.

But it is another matter if you talk about hunger as a natural reaction of the body to a calorie deficit. This is a very unpleasant feeling, which most often leads to a breakdown in weight loss. For such cases, I can give you some very effective psychological tricks that will relieve you of your hunger.

  1. Eat with a teaspoon from a small plate. Several accredited studies at once confirm the effect of plate and spoon sizes on satiety. Your brain will think that you have eaten the whole meal, even though it is not so.
  2. A second trick based on the same effect is to eating with your eyes closed . You just don't understand how much you ate. And if you chew for longer, then you give the brain a signal that you are eating for a very long time. And the feeling of hunger will pass very quickly.
  3. Don't feel sorry for yourself. Never think that you are limiting yourself in something for the sake of losing weight. This is a direct path to breakdown. Think that you are a strong person, most people simply don't have the willpower to do that.
  4. Eat with blue dishes. Blue reduces appetite, and this is a scientifically proven fact.

And there are a lot of such psychological tricks. If you are interested in reading more, I can leave you a link to a good article in which they are collected.

Let's move from psychological methods of fighting hunger to biological ones.

  1. Eat more meat and complex carbohydrates. This food is absorbed by the body for a very long time, which means the feeling of hunger will come later.
  2. Reduce the amount of the hormones Grelin and Cortisol. It is he who is responsible for the "cravings". The problem is solved simply - by taking multivitamins and reducing the number of stressful situations.
  3. Cold. Avoid cold temperatures. Firstly, the body uses energy to warm the body, and secondly, it is stress for the body, which provokes hunger.

I can leave you one more link to our article on how to cheat hunger. There are psychological tricks mixed with biological ones. It seems I mentioned everything, if something elseremember, I will definitely supplement the answer. Hope I helped you.

Answer 5
May, 2021

Every time we eat, the brain thanks us for it by producing the neurotransmitter serotonin. This is an important evolutionary mechanism - if we did not receive the reward, we would not be looking for food and not eating it. How does the brain know we have eaten? In the body, each mechanism is duplicated several times, so that if part of the mechanisms breaks down, the system somehow continues to exist. There are two main channels for communicating satiety to the brain: 1. Increased blood glucose levels. 2. Stretching of the walls of the stomach. In both cases, we get a reward, and if we eat a lot of porridge, we get a double reward.

And here you can cheat your brain a little if you eat a lot of vegetables, and if you alternate vegetables with green tea, then we will receive a reward from tea, that is, serotonin and a bunch more " high "chemistry, since tea is an MAOI and has an effect similar to amphetamine.

If you occasionally break loose in the evening or at night, then you should definitely eat 10 minutes before bedtime ... Ideally, cottage cheese. If you can't cottage cheese, dilute it with kefir, yogurt or milk. Instead of cottage cheese, you can just try kefir. Experiment

Answer 6
May, 2021

If we talk about nutrition, then to reduce appetite you can:

  • eat more protein products, thanks to them the body stays full longer and at the same time does not overload with excess calories;

  • eat more fiber;

  • drink natural coffee, it has one property - appetite suppression;

  • take prebiotics, in particular the prebiotic Fibraxin, which during fermentation produces propionate, which reduces energy requirements and helps to dull hunger;

  • drinking more water, water also helps to dull the feeling of hunger, in addition, most often the feeling of hunger is triggered by thirst;

  • eat dark chocolate, although the cocoa content must be at least 70%, only then the chocolate will not harm the figure;

  • add ginger to your diet, which also suppresses appetite;

  • drink omega-3, thanks to it increases the saturation hormone leptin.

There are also psychological aspects:

  • use small plates and spoons with your meals, but use a large fork;

  • exercise and exercise more;

  • remember to sleep well;

  • try to avoid stress, they provoke an increase in cortisol, and he, in turn, hunger;

  • chew food carefully and slowly;

  • Stop eating before you feel full.

Answer 7
May, 2021

For this, it is recommended to organize a complete balanced diet. Eliminate fast-digesting carbohydrates from the diet: products from white flour, juices, sweets, white rice, semolina, dried fruits, sweet fruits, such as dates, grapes. These foods quickly break down into glucose. Insulin levels rise sharply. If at this point the energy obtained from glucose is not needed, the glucose is converted to fat and stored. High insulin levels at this point contribute to this. Hunger quickly returns.

Try to plan your diet so that it includes 3 main meals and 2 additional meals. The intervals between meals are 2.5 - 3 hours. Last meal at least 3 hours before bedtime.

Each main meal should contain a protein meal (meat, eggs, cottage cheese, fish, seafood) and a carbohydrate / vegetable side dish. Carbohydrates in the form of whole grains, durum wheat pasta in the amount of 1 serving can be consumed in the morning. In the afternoon, it is better to use fresh / baked / steamed vegetables as a side dish.

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Let's take a closer look. It takes a longer time for protein to break down into amino acids, so you will feel full for longer. The fiber found in whole grains, fruits and vegetables, and bran swells in the gastrointestinal tract, contributing to a longer feeling of fullness; helps to reduce the rate of absorption of carbohydrates, thereby reducing insulin levels, reducing the process of converting glucose into fat. Recommended consumption of about 20 grams of fiber per day.

As a side meal (snack), you can use a vegetable or fruit, low fat kefir or yogurt, a handful of nuts, or a protein shake / protein bar. The presence of snacks will eliminate the appearance of a strong feeling of hunger with uncontrolled food intake in the background.

Drinking black coffee can suppress appetite, since after drinking it, a peptide is produced in the intestines that causes a feeling of fullness. It is not recommended to consume more than 3 cups of espresso a day. Coffee is contraindicated in the presence of diseases of the gastrointestinal tract.

Also, do not forget about a healthy night's sleep, lasting at least 8 hours, avoid stressful situations, go in for sports. All this will contribute to the formation of correct eating behavior.

Answer 8
May, 2021

When organism notices lack of energy, it releases standards that directly link with your brain and send to him a signal that you need to eat .

These are:

  • Ghrelin (it is he who makes the body feel hungry)
  • Peptide YY (stimulates carbohydrate cravings)

Like a spoken word, these sweet-smelling hormones tell you, reminding you that you have wonderful cream cakes in your refrigerator, and that you are using aromatic potato chips on the kitchen shelf.

It will be extremely difficult to stop these hormones, which depress your brain, in order to balance your diet.

You will be pleased to know that there are many ways to reduce your appetite, to lose weight and get rid of old habit of overeating forever.

# 1. Drink more water

We all understand the importance of water. It not only keeps blood volume at the correct level, regulates body temperature and controls digestion, but also improves physical capabilities.

It has been shown that with an increase in the amount of water drunk every day, metabolism accelerates and burns faster. / p>

The following study took place: when men and women suffering from obesity drank 500 ml of water before meals, their metabolism accelerated by 30%, and the number calories burned also increased.

Another experience showed that when 170 women on a diet drank 1 liter of water a day, they lost 2 kg of weight in 12 months - that is 2 kg of fat and 17,000 calories burned.

Notice, water only, no changes were made to their diet or exercise regimen.

# 2. Eat more protein

One of the easiest ways to permanently suppress appetite is to eat more protein. We are not talking about protein cocktails or bars, but about real food, products that contain a lot of protein.

  • Meat
  • Milk products
  • Eggs
  • Vegetarian protein such as soy

More protein in the diet means less total calories eaten.

Protein is low in calories (only 4 calories per gram), but it is difficult to digest. It has the highest thermal effect among all food products. Your body needs a lot more energy to break it down and digest it - up to 30% of its calories.

Because of this, the protein is very satisfying.

A diet rich in protein allowsWe don't feel full for a longer time. Even protein-rich snacks such as jerky and natural sugar-free yogurt can help reduce appetite and maintain a healthy diet.

Studies have shown that a protein diet does not only reduce the amount of 441 calories a day eaten. but also leads to weight loss - almost 4 kg in 16 weeks.

# 3. Add to your diet glucomannan

Scientists say that this is the second By the importance of a step for losing weight.

Glukomannan is a fiber that is contained in the roots of a konjak or kognac plant. It is a very low-calorie food with a high fiber content. Glukomannan has a long-chain structure, which makes it difficult to digest in the intestines.

This is a complex polysaccharide and carbohydrate.

Glukomannan is not only rich in fiber, but it also has plenty of capacity. Due to its unique and complex chemical composition, the fiber of the cognac plant can reduce the risk of metabolic diseases, such as diabetes and obesity.

It works like a sugar in a sponge.

It works like a sponge.> Glukomannan also potently reduces appetite. The gelatinous consistency of food expands in the stomach, tricking the brain into thinking that the stomach is full and you are full.

Glukomannan leads to significant results in fat burning, and may be one of the best gains. It is effective for both long-term and short-term weight loss.

# 4. Get More Sleep

If you need a simple appetite suppressant, sleep is your best solution.

It's free, great, and then , there is nothing better than a good sleep after a hard workout.

Sleep is an important physiological process. It improves the immune system, health, increases physical performance and corrects emotional health.

Those who sleep little, as a rule, are overweight.

Sleep is also an important regulator of metabolism and metabolism. .

Of 23 different studies on the relationship between sleep quality and obesity, 17 have shown that poor sleep causes weight gain. Adults who do not sleep for 8 hours at a time are 55% more likely to be overweight.

Lack of sleep stimulates the release of ghrelin. Remember that this hormone increases the feeling of hunger and appetite? It was also shown that people who slept less than 5 hours during the study had ghrelin levels that exceeded the initial ones by 15%.

# 5. Eat more spicy

You do not need to be a lover of spicy and spicy food, but it is still worth adding to your diet if you want to control your appetite and hunger.

But the most beneficial property of chili for the body is that it contains a compound called capsaicin.

This compound provokes pain-sensitive nerve receptors, which is why chili peppers seem so hot to us. But due to the fact that it provokes an anti-inflammatory response, chili peppers are able to reduce the symptoms of arthritis, autoimmune diseases and pain in diabetes.

Chili peppers also increase body temperature, which increases the amount of energy. It stimulates the blood flow, due to which the breakdown of energy from fat is accelerated. It was also shown that spicy food lowers appetite.

Scientific experience has shown that the addition of cayenne pepper to food caused a decrease in appetite, due to which the number of calories eaten for one meal was significantly lower than 80 .

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Answer 9
May, 2021

For this, it is recommended to organize a complete balanced diet. Eliminate fast-digesting carbohydrates from the diet: products from white flour, juices, sweets, white rice, semolina, dried fruits, sweet fruits, such as dates, grapes. These foods quickly break down into glucose. Insulin levels rise sharply. If at this point the energy obtained from glucose is not needed, the glucose is converted to fat and stored. High insulin levels at this point contribute to this. Hunger quickly returns.

Try to plan your diet so that it includes 3 main meals and 2 additional meals. The intervals between meals are 2.5 - 3 hours. Last meal at least 3 hours before bedtime.

Each main meal should contain a protein meal (meat, eggs, cottage cheese, fish, seafood) and a carbohydrate / vegetable side dish. Carbohydrates in the form of whole grains, durum wheat pasta in the amount of 1 serving can be consumed in the morning. In the afternoon, it is best to use fresh / baked / steamed vegetables as a side dish.

Let's take a closer look. It takes a longer time for protein to break down into amino acids, so you will feel full for longer. The fiber found in whole grains, fruits and vegetables, and bran swells in the gastrointestinal tract, contributing to a longer feeling of fullness; helps to reduce the rate of absorption of carbohydrates, thereby reducing insulin levels, reducing the process of converting glucose into fat. Recommended consumption of about 20 grams of fiber per day.

As a side meal (snack), you can use a vegetable or fruit, low fat kefir or yogurt, a handful of nuts, or a protein shake / protein bar. The presence of snacks will eliminate the appearance of a strong feeling of hunger with an uncontrolled intake of food in the background.

Drinking black coffee can suppress appetite, as after drinking it, a peptide is produced in the intestines that makes you feel full. It is not recommended to consume more than 3 cups of espresso a day. Coffee is contraindicated in the presence of diseases of the gastrointestinal tract.

Also, do not forget about a healthy night's sleep, lasting at least 8 hours, avoid stressful situations, go in for sports. All this will contribute to the formation of correct eating behavior.

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