There is a lot of information on the Internet on how to reduce your appetite, but some tips are not helpful. Therefore, we have chosen only what really works.
Some of the tips sound strange or funny.
- – watching disgusting pictures to lose appetite (tip that may work temporarily, but after 3 minutes you will be hungry again and your friends and family may look at you weird if you do something like this just to lose weight ).
- – it smells smelly things (please don’t do that).
- – smells of vanilla (this should probably trick your brain into thinking you are full, but there is no evidence that this is true either).
So what works to reduce appetite?
If you stick to at least half of the next tips in your life, you will lose at least a few pounds or more:
1. Eat more fresh, natural foods.
Fruits and vegetables are high in fiber and, given their bulk, contain relatively few calories. The fibers in these foods improve feelings of fullness. Ultra-light calorie vegetables include spinach, Swiss chard, carrots, broccoli, and asparagus. Fruits contain fructose, so you should be moderate, but eat low calorie fruits like plums, oranges, and strawberries.
2. Drink water before meals.
If you are trying to feel full of water, this will not help because clean water passes through the digestive system quickly because it has no nutrients to digest. In just 10 minutes, you’ll be hungry again. However, drinking a glass or two of water before meals certainly helps.
3. Eat more slowly.
The reason is simple. It takes about 20 minutes for our body to realize that it is full. If we eat quickly, the signal to tell our brain that we are full will come too late. Another fun way to slow down the speed of your meals is with a teaspoon.
Several scientific studies suggest that protein reduces appetite. If you are looking to lose weight, it is recommended that one third of your calories consumed come from protein.
Three foods that are extremely high in protein are chicken breast, fish, and low fat cheese.
Negative feelings affect people in different ways. Some people lose their appetite, while others have more. If you’re the type of person who likes to eat when they’re not feeling well, try to avoid loneliness and boredom, as these are the main reasons for overeating.
6. Get enough sleep
Lack of sleep is proven to lead to overeating and increased appetite, as lack of energy forces your body to consume extra calories to keep you awake throughout the day. Sleep deprivation is also linked to diabetes.
7. Choose the food you eat.
Check out the weight loss product listings with saturation rates for each product. The key to losing weight isn’t hunger, but eating low-calorie foods that really make you feel full, but not fatty.
8. Caffeine and green tea.
Scientific studies show that coffee and green tea can reduce appetite. In addition to these effects, these drinks have health benefits, especially green tea.
It is recommended to drink apple cider juice or water with apple cider vinegar before starting. Also add cinnamon, ginger ale, and cayenne pepper to your meals as they reduce appetite and speed up your metabolism. Always add lemon to your tea, and if you eat olives, be sure to eat seeds, as they greatly reduce hunger because they take longer to digest. Also, try to eat celery as often as possible as it is low in calories and makes you feel fuller for longer.
Legumes like beans, soybeans, and chickpeas are effective in reducing hunger because they contain cholecystokinin, an appetite-suppressing hormone, making them one of the most effective weight loss fighters. Scientific studies have shown that the levels of this hormone improved dramatically in people who ate legumes. In addition, legumes maintain optimal blood sugar longer and increase feelings of fullness. Plus, they lower cholesterol levels and are an excellent natural laxative, help cleanse and empty the intestines, and enhance body detoxification. Garlic or dill can be added to your food to prevent bloating, which is a common side effect of legumes.