Suppressing hunger pangs and controlling the cravings for mid-time snack munching is one of the most tedious tasks in this world. If you are on a weight loss journey, then this task becomes next to impossible in earlier days. After a restricted diet and sweating workout sessions, it is obvious to get lured by binge eating. This small allure can waste all your efforts and hard work in vain and you get one step behind from getting perfect shape. Thus, controlling appetite becomes the task of utmost importance not only for weight watchers but for all. You must have come across different ways of suppressing hunger, we have gathered the most effective of them. Explore the top 12 players of the hunger suppressant game and be on the right track to chase the ideal BMI figures!
1. Increase intake of Protein-Rich Food
Different diet regimes are in nowadays and many of them support intake of protein-rich foods. Adding high-protein-based food lowers the hunger hormones and increases the feelings of fullness. Proteins are considered appetite-suppressing, so dieticians recommend protein-based food to decrease the appetite and promote weight loss. Meals with higher protein content reduce postprandial hunger and increase postprandial satiety by altering the appetite regulation hormones such as ghrelin and peptide. So, protein-based foods know the best how to suppress appetite.
2. Prefer High-Fibre Food
High-fibre foods always give you a fuller feeling by slowing down digestion and impacting the fullness hormone activation so that you have improved satiety. Foods like beans, lentils, vegetables, flax seeds, and others may produce short-chain fatty acids in the digestive tract and give a feeling of fullness. Foods enriched with viscous fibre are considered wholesome food and contribute to reducing hunger as they are loaded with vitamins, plant compounds, minerals, and other health essentials. So, increasing your intake of fibre-rich food may lower your appetite and promote long-term health.
3. Drink Lots of Water
We all know that water is life, but few of us know that it can also aid as an appetite suppressant and promote weight loss. It is commonly observed that thirst often gets confused with hunger and may lead to binge eating. Filling up with water may stretch the stomach and send signals of fullness to stop eating. Understanding the inter-relations of neurons with that regular appetite for water and food, it is observed that drinking water may also satisfy your hunger and keep you well-hydrated. Note that water should not be used as a replacement for your meal. Instead, make a habit of having a sip of it during the meal or having a glass of water before your start the meal so that you consume lesser food and can reduce your weight!
4. Slow Eating is the Key
According to Ayurveda, one should chew a bite 32 times. This myth promotes slow eating which is an effective way for reducing hunger and appetite. It is also observed that people consume more calories with bigger bites. So, it is advised that at a slow eating pace, you can feel more satisfied and reduce the intake.
5. No Excuse for Exercise
If you really want to get an answer to how to not be hungry, then you should not skip exercise. As exercise moulds our body to reduce the activation of brain senses linked to food cravings. It lowers hunger hormone levels and increases fuller feelings. Regular exercise impacts in an affirmative way to suppress hunger and can result in a lower motivation to eat high-calorie foods. To activate fullness hormones, exercises of types of aerobics and resistance work wonderfully.
6. Get Sufficient Sleep
Your sleep patterns and sufficiency can impact your calorie intake. Sleep deprivation can cause an elevation in hunger hormones so it is advised that you should take sound sleep. CDC advises 7-9 hours of sleep for adults and 8-12 hours of sleep for children. So, if you want to curb appetite, don’t deprive yourself of sleep.
7. Keep a tab on Stress Levels
Stress levels and hunger hormones are closely linked with each other. Excess levels of prior raise the levels of later also. High cortisol levels may increase food cravings which may again lead you to gain some excess weight. There are some tips for controlling hunger under high-stress levels like preferring healthy food, taking a sip of green tea, doing regular exercises like yoga or stretching, and others to lower the cravings for hunger.
8. Magic of An Inch of Ginger
Many food items work wonderfully when it comes to curb appetite and ginger hits the list with the ranking position. Ginger, with its antioxidant and anti-inflammatory properties, reduces hunger. The addition of an inch of ginger to the daily routine may support obesity management. The efficacy of ginger works in the aspect of how your body burns fat, digests carbs, and consumes insulin. Ginger also affects the absorption of fat in the gut and controls the appetite.
9. Go for Filling Snacks
If you still can’t make a way apart from snacks, then go for filling snacks. Many people cannot restrict themselves to two or three times meals and may secrete cravings. This can lead them to have junk or unhealthy binge eating like wafers, fried foods, or street foods. Prefer filling snacks like yoghurt, buttermilk, and fruit salads so that you may keep your health quotient maintained while satisfying your hunger in the mid-time. Prefer snacks that are high in healthy fats, complex carbs, fibre, and protein instead of high fat.
10. Increase Liquids in the Diet
Solid foods can add to your weight scale so you can opt for liquids that are filling and can help you to fuller. They are the best answer for how to not be hungry. You can even try a healthy combination of solid and liquid foods like having a bowl of soup before a meal or taking a glass of buttermilk in the evening as an option for binge eating. Having a liquid can curb appetite and you are less likely to eat during the subsequent meal session. Try lots of options available for soup or liquids and fill up yourself at the edge of your hunger with minimum calorie intake.
11. Green tea is a bliss
If you are not a coffee person and get easily irritated with an excess water intake and at the same time, you want some refreshing yet low-weight liquid option, then cheers with a cup of green tea! Green tea has emerged as a natural appetite suppressant and may help you to stave off your hunger pangs. The catechin content of green tea suppresses your appetite and keeps you fuller for a longer time. Drinking a cup of green tea also helps to curb appetite and shed those extra kilos/pounds.
12. Love Yourself Instead of Depriving
Many people mix diet with deprivation and become strict with themselves. They keep themselves away from the food they like. Different pathways come across when it comes to hunger, appetite, and cravings. It is a common observation that the intensity of cravings increases when you deprive yourself of it. So, it is not necessary to cut down the intake of such food completely. Allow yourself to eat your favourite food in moderation so that binge eating of it should not impact your weight goals.
It is a dream of almost every human being that he/she should be allowed to eat whatever he/she likes, but it should don’t affect their weight scale. Hunger and appetite are responsible aspects behind this, although they are normal body functions. They manage the energy need of the body and pass the signal of the punctual timing of eating. Hope above mentioned tips are helpful for you to find the answer to the question of how to suppress appetite. Get consultation sessions with your dietician to get additional support for your appetite regulation. Prefer us to get organic food items to your plate so that your benefits from appetite suppressant foods are not affected by pesticides!
