The better you control your appetite, the easier and healthier you lose weight. What are the ways to suppress hunger to reduce your appetite and eat healthy?
Appetite is a psychological and physical cause. When we’re bored or under stress, we tend to eat even if we’re not hungry. We all want to eat sweet, salty or fatty foods and stay weak. It’s our dream to stay healthy while we lose weight. What can we do to quell hunger to eat less and stay healthy?
How to Suppress Appetite and Eat Less?
Eat Protein and Fiber Foods
Foods rich in protein and fiber feed and provide energy. At the same time, protein and fiber foods remain in the digestive system for a longer time suppress your desire to eat and you eat less.
According to research, foods rich in fiber such as beans, peas, chickpeas and lentils increase saturation by 31%. Eat healthy proteins such as fish, eggs, poultry and legumes with meals.
Drinking water throughout the day and especially before eating can help suppress your appetite. When the body is dehydrated, the need for food increases. Drinking 1 glass of water eliminates the feeling of hunger. Since the water will take up space in the stomach, there will be no room for food. Not only water, but also consuming liquids such as fruit juice or soup before eating will prevent you from eating too much.
No matter how busy you are, always start your day with breakfast. Skipping a breakfast meal can cause a drop in blood sugar, which leads to your desire for more food throughout the day.
A breakfast of fiber and protein helps you control your blood sugar levels. Experts see breakfast as the most important meal of the day. Choose from a healthy breakfast choice, including a bowl of oatmeal, fruit, yogurt, whole grain bread or a sandwich. If you don’t have time to prepare breakfast in the morning, you can prepare something before bed.
Insomnia causes an increase in fasting hormone levels and may make you more insulin resistant. At the same time, the hormone leptin released by fat cells that suppress appetite depends on your sleep time.
Insomnia causes an increase in appetite by creating changes in the appetite-regulating hormone leptin and ghrelin. The result is increased food intake and weight gain. You should sleep for at least 7-8 hours during the day to check your hunger limit.
Take a Walk
Exercises can affect the brain’s appetite control center. Take a break and take a walk to suppress your appetite. A 15-20 minute walk will help lower the hormones that stimulate appetite. A short walk will help you reduce your stress level.
Think While You Eat
Under normal circumstances, your brain knows whether you are hungry or full. However, you may feel the need to consume food very quickly while watching television or browsing social media. Eat food carefully to solve this problem. To eat carefully, you should concentrate on what you eat and taste your meal.
Brush Your Teeth
As strange as it may seem, brushing your teeth instead of eating the food you crave will stop the craving for that food. When you have a clean mouth, you won’t want to eat or drink anything.
Drinking a few cups of coffee will help reduce your hunger. Drinking coffee in the morning can increase your metabolism and suppress your appetite.
Coffee has many health benefits. In fact, according to research, coffee prolongs life. It is important not to use sweeteners in morning coffee because sugar in the coffee can increase your insulin level.
Squeeze Your Ear
Another amazing and simple way to suppress your appetite is by squeezing your ears. It helps to balance energy by stimulating the acupuncture point. According to research, squeezing the earlobe is one of the most effective ways of suppressing appetite and causes you to lose weight.
Chew Sugarless Gum
A simple tip for you to eat less is to chew unsweetened gum. Chewing will reduce your feelings of hunger. In addition, chewing gum keeps your mouth and teeth clean, allowing you to produce more saliva.
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