Ways To Curb Your Appetite Naturally To Lose Weight
our modern society, many people tend to overeat and consume an
excessive amount of calories resulting in high blood sugar levels.
When your body can't use all that sugar as energy, any excess
is metabolized into fat and the end result is weight gain. This
is why the obesity epidemic is growing at a staggering rate. If
only people can control their appetite and eat moderately, things
would have been different. Here are a few ways to curb your appetite
naturally to lose weight.
Eat more fiber.
people simply shy away from vegetables, but the truth is vegetables
are natural appetite suppressants due to their high fiber content
and other valuable nutrients. They foster a feeling of fullness
and dampen hunger pangs due to their slow digestion. Here is
a small list of fibrous veggies:
Hearts of Palm
vegetables, fruits are also high in fiber and they curb your
appetite. Here is a small list:
Eat more protein.
you focus mostly on carbs, you won't feel totally satiated.
You need protein as it makes you fuller. You should ensure your
diet consists of at least 30-35% protein. During breakfast,
don't hesitate to eat a few eggs, some greek yogurt or cottage
cheese to fill in your protein quota. For lunch and dinner,
you can eat chicken/turkey breast, fish or lean beef. Researchers
have discovered that protein can actually trigger the release
of an appetite suppressing hormone called Cholecystokinin.
Eat complex carbs.
simple carbs and eat complex carbs. Complex carbs are more filling
and naturally suppress your appetite. The great thing about
complex carbs is you don't need to eat a lot to satisfy your
hunger and they help sustain stable blood glucose/sugar levels
due to their slow digestion making you less prone to snacking.
Complex carbs include oats, oat bran, sweet potatoes, yams,
brown rice, kidney beans, lentils, wholegrain bread and wholewheat
Eat healthy fats.
nutrition won't be complete without the addition of healthy
fats which your body needs for optimum bodily functions. Sources
of healthy fats include olive oil, almonds, walnuts, flax seeds,
fish oil, wild salmon, sardines, herring, tuna, trout. These
foods are abundant in omega-3 monounsaturated and polyunsaturated
fats and these can actually promote a sense of fullness, hence
curbing your appetite.
Drink more water.
is a natural appetite suppressant and it has been proven that
an intake of 250 ml of water before each meal helps decrease
appetite making you eat less.
Eat 4-6 small meals every 2-3 hours.
eating methodology has been used by bodybuilders and athletes
for ages because it works for building muscle and keeping your
metabolism active. Nowadays, weight loss adherents are also
finding this eating strategy effective. One major reason is
because eating 4-6 small meals every 2-3 hours curbs your appetite
naturally by maintaining stable blood sugar levels and decreases
food cravings and unhealthy snacking in between meals.
Get adequate sleep.
is crucial to maintain optimal health. Lack of sleep can trigger
the release of appetite inducing hormone Ghlerin making you
prone to eat more. Try getting 7-8 hours of quality sleep every
night to counteract this effect and increase your appetite suppressing
hormone Leptin instead.
Take time to relax.
is not only about work. Take some time to relax and pamper yourself
every now and then to free yourself from stress. Stress triggers
the release of a hormone called Cortisol which stimulates appetite
and gives you sugar cravings.
Have a glass of milk pre-bed.
you get hungry just before sleeping, it's not a good sign as
you don't want to ingest many calories just before sleeping.
To curb your appetite, simply have a glass of warm skim/low-fat
milk. Milk provides a feeling of satiety and also aids sleep
due to the enzyme tryptophan.
Avoid artificial sweeteners.
sweeteners are bad because they can increase your appetite and
cravings by tricking your brain. Examples include Splenda/Sucralose,
Nutrasweet and Acesulfame Potassium. Choose natural sweeteners
like Stevia, unrefined brown sugar, cane sugar, maple syrup
and honey instead.
also known as Monosodium Glutamate is a food additive and flavor
enhancer used in many foods and dishes to make them palatable.
MSG is a neurotoxin and can actually boost your appetite by
exciting your brain cells or neurons.
Eat dark chocolate.
chocolate can suppress appetite due to its bitter taste and
can stave off sugar cravings. Ensure your chocolate contains
at least 70% cocoa.
Use cayenne pepper.
pepper is a hot chili pepper and contains an alkaloid called
capsaicin and this compound can actually decrease appetite and
increase satiety. Use hot sauce having cayenne pepper for convenience.
Add spices to your meals.
are a storehouse of nutrients which can curb your appetite naturally
and help keep sugar cravings at bay by decreasing blood sugar
levels. Here is a list of spices which you can use - ginger,
cinnamon, cloves, garlic, onion, cumin, turmeric, cardamom,
saffron, black pepper, paprika.
might sound simple as that but research has shown that chewing
gum can actually suppress your appetite and combat food cravings.