Feeling hungry and craving for food are signals sent by the body to express its need for energy, but repeating this may cause weight gain. “Madam.net” informs you of ways to suppress appetite and lose weight in the following report:
Ways to suppress appetite and lose weight
Hunger and appetite are complex processes, and they are affected by many internal and external factors, but there are steps that may help to control them and limit their effects on the body. Here, a group of ways to suppress appetite and lose weight:
1. Eat more protein and healthy fats
Compared to carbohydrates, proteins and some fats are more effective at suppressing hunger and keeping you feeling full for longer. Replacing some carbohydrate sources with protein and healthy fats helps control appetite. It is recommended to eat foods rich in protein and include: lean meats, eggs, beans, peas, soy products, Greek yogurt and others. It is preferable to get healthy fats from natural sources such as nuts, seeds, avocados and olive oil.
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2. Drink water before every meal
Drinking a large glass of water right before eating may help make a person feel full and satisfied and reduce hunger after a meal. Drinking 1.5 liters of water daily for 8 weeks may help reduce appetite and weight, and promote fat loss.
3. Eat more foods rich in fiber
Fiber stays in the body longer than other foods, slowing digestion and keeping you feeling full throughout the day. Therefore, fiber may have a role in suppressing appetite, as diets rich in fiber are associated with lower rates of obesity.
Healthy foods rich in fiber include: grains, beans, legumes, apples, avocados, almonds, chia seeds and vegetables.
4. Eat high-volume, low-calorie foods
Following a strict diet may lead one to binge eat, after a severe deprivation period. Therefore, it is preferable to follow a balanced diet to avoid feeling hungry. Some foods are high in nutrients and energy, but low in calories, and include vegetables, fruits, legumes and whole grains.
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5. Eat slowly
Slowing down the frequency of eating may be one way to reduce the tendency to overeat. People who eat faster often eat bigger bites and consume more calories. Also, foods eaten slowly are more filling than those eaten quickly. A sign that eating slowly makes you feel more satisfied at the end of a meal and reduces your total calorie intake during the meal.
6. Choose the right dinnerware
Eating from a small plate or using a certain size bowl helps you consume less food without feeling deprived.
7. Exercising before eating
Exercise is another healthy and effective appetite suppressant. Appetite hormones are suppressed immediately after exercise, especially high intensity workouts.
A note from “Madam.net”: Before applying this recipe or this treatment, consult a specialist doctor.
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