You can reduce hunger by eating foods that promote fullness for a long time. In general, hunger indicates that your body requires new energy, so itโs a normal thing to want to eat when your stomach feels empty. That said, learning to control hunger may be necessary, especially if you are on a weight loss journey. Various appetite-suppressing tips help you control your hunger without taking diet pills. Here are some methods to control your hunger risk-free and healthy.
- Eat protein and healthy fats
Different foods may not satisfy hunger equally. For example, proteins and fats are more effective in promoting fullness than carbohydrates. Therefore, try replacing some of your carb sources with proteins and healthy fats to keep your hunger at bay. Lean meats, soy products, beans, and peas are common high-protein foods. You may also obtain healthy fats from natural sources, namely olive oil, avocados, nuts, and seeds.
- Hydrate your system before every meal
You should drink water before your meals. Hydrating your system well before meals has been linked with boosting satisfaction and reducing hunger after eating. One study that examined 50 obese females found that drinking about 1.5 liters of water per day for 2 months resulted in appetite and weight reduction, and fat loss.
- Eat some snacks
Snacking is among the most effective techniques to control hunger. Eating the right snack can kill hunger and boost energy while waiting for the main meal. According to diet experts, choosing snacks that minimize cravings and improve satisfaction is important. However, that doesnโt mean you should overeat candy and popcorn while watching your favorite TV program. High-fiber foods like nuts, oatmeals, whole grains, and veggies are the best way. Consider prioritizing nutritious snacks, including nut butter bars, to control your hunger without raising your blood sugar. Taking small meals every few hours stabilizes your blood sugar throughout the day. And this is crucial because hunger can spike when your blood sugar dips.
- Exercise
You can leverage physical activities to suppress your hunger hormones and control your appetite. A review of 20 studies discovered that exercises (especially high-intensity workouts) suppress hunger hormones. However, you need to properly fuel your system to sustain your exercises. People often make mistakes by extremely reducing their calories to shed weight. If you donโt fuel up well before hitting the gym, you may find out that your workouts are making you hungrier.
- Eat mindfully
Your brain plays a major role in detecting hunger. And that means distractions or eating too fast can make it hard for your brain to process these signals. Eliminating distractions and focusing on your food is a great way to eat mindfully. Studies show mindful eating may help weaken mood-related cravings for people prone to impulsive and reward-driven eating โ which all influence hunger and appetite. It may also increase feelings of fullness and decrease calorie intake. Slowing your eating pace might help you curb your urge to overeat. Those who eat faster often end up with greater calories.
