13 scientific ways to help you ‘cut’ your appetite, lose fat easily thanks to small actions

If you’re trying to lose weight or are on a diet like intermittent fasting, you’re probably wondering how to deal with the hunger pangs of the day.

Here are 13 proven, science-based methods that can help reduce hunger and cravings.

1. Eat enough protein

Adding more protein to your diet can increase feelings of fullness, decrease levels of hunger hormones, and possibly help you eat less at your next meal.

The appetite-suppressing effects of protein aren’t limited to animal sources like meat and eggs. Plant proteins including legumes and peas can help you feel “satisfied” with your food intake.

In short, proteins are substances nutrition keep you full for a long time. Getting enough protein in your diet is important because it can help promote weight loss.

2. Choose foods rich in fiber

Adding more fiber helps you feel full by slowing digestion and influencing the release of satiety hormones, which help increase feelings of fullness and regulate appetite. Additionally, eating fiber helps create short-chain fatty acids in the gut, which is thought to promote satiety even more.

Choosing a diet with enough fruits, vegetables, beans, and nuts also helps health Castle. What’s more, combining protein with fiber can provide double the benefits of reducing satiety and appetite.

3. Drink lots of water

Drinking water can suppress hunger and promote weight loss. Animal studies have also found that thirst is sometimes confused with hunger.

One small human study found that people who drank 2 cups of water right before a meal ate 22% less than those who didn’t. Scientists believe that about 500 mL of water can distend the stomach and send satiety signals to the brain, as the water will quickly drain out of the stomach. This tip works best when you drink water near a meal.

4. Choose solid food

Solid foods require more chewing, which can provide more time for satiety signals to reach the brain. On the other hand, soft foods are often easy to eat, which can lead to overeating. In addition, eating solid foods puts solids in contact with the taste buds longer, which contributes to a feeling of fullness.

In a nutshell, eating thick, dense foods will help you eat less without feeling hungry compared to a whole meal of thin or liquid foods.

5. Eat with focus

Eating too quickly or being distracted while eating makes it harder for your brain to receive signals that you’re full. Therefore, it is necessary to eliminate distractions and focus on the food in front of you if you do not want to fall into a state of “bluffing” eating.

Conscious eating has been shown to reduce hunger and increase satiety. It can also reduce calorie intake and help cut down on emotional eating.

6. Eat slowly

When you’re too hungry, it’s easy to overeat. Slowing down your eating rate is one way to limit overeating. One study also showed that people who eat faster eat more and take in more calories.

Therefore, eating slowly can help you feel satisfied at the end of a meal and reduce the overall number of calories you absorb during the meal.

7. Eat a small plate

Eating food from a small plate can help you eat less. Reducing the size of eating utensils can also help to unconsciously reduce portion sizes and eat less without feeling deprived. When you have a lot of food on a large plate, you may end up eating more without realizing it.

Some studies have found that eating with a smaller spoon or fork may not directly affect your appetite, but it can help you eat less by slowing down your eating rate and getting you to eat. fewer.

8. Exercise regularly

Exercise is thought to reduce the activation of brain regions associated with cravings. This can help motivate you to eat less high-calorie foods and to eat low-calorie foods. It also reduces hunger hormone levels and increases feelings of fullness.

Both aerobics and resistance training can help increase satiety, leading to less hunger as well as lower calorie intake. High intensity activities will bring greater efficiency.

9. Get enough sleep

Getting enough sleep and getting a good night’s sleep can also help reduce hunger and fight weight gain. Studies show that too little sleep can increase hunger and cravings.

Lack of sleep can also cause an increase in the hormone ghrelin, a sign that the body is hungry, as well as the appetite-regulating hormone leptin.

According to the Centers for Disease Control and Prevention (CDC), most adults need 7-9 hours of sleep, while children and teenagers should get 8-12 hours. Sleeping for at least 7 hours a night can reduce your hunger levels throughout the day.

10. Stress relief

Excessive stress is thought to increase levels of the hormone cortisol. Although the effects of cortisol can vary from person to person, high levels are often thought to be responsible for increased appetite and associated with weight gain. Stress can also reduce levels of peptide YY (PYY), a hormone that causes satiety.

Reducing stress levels can help reduce cravings, increase satiety, and even reduce depression and obesity.

11. Eat some ginger

Ginger offers many health benefits due to its antioxidant and anti-inflammatory properties from its bioactive compounds. Recent research adds another benefit of ginger, which is to help reduce hunger.

In one animal study, rats were fed an herbal mixture containing ginger, peppermint, fenugreek, and whey protein. This blend was found to help regulate appetite and induce satiety, although the results cannot be attributed to ginger alone.

However, more human studies are needed before definite conclusions can be drawn about whether ginger can reduce hunger.

12. Snacking

If you often feel hungry and crave food throughout the day, eating snacks can help you quench your hunger. To increase satiety, choose snacks that are high in nutrients.

Eating a snack rich in protein or fiber will reduce hunger and may prevent you from overeating at your next meal.

13. Don’t skip the food you like

Researchers are still learning what happens when you cut back on certain foods, and whether doing so is an effective way to reduce cravings.

Some people tend to have more intense cravings, and therefore are more prone to cravings than others.

For most people, it’s not necessary to completely cut out favorite foods from their diet. You can and should eat your favorite foods.

If you have a craving for something, eat it in moderation to see if it reduces cravings. Indulging in your favorite foods in moderation can help reduce hunger more effectively than not eating at all.