When bored, stressed, bothered, or anxious, most people tend to eat a lot. Some just can’t win a single battle with their cravings for sweet stuff and starchy foods. Needless to mention, however, a huge appetite will only make you overfeed and take in more calories than your body needs. For many people, this is where the woes of being obese or overweight revolve. Especially if you are on a weight loss journey, here are 5 tips you can use to suppress your appetite.
1. Try Appetite Suppressants
Thanks to today’s innovations around nutritional supplements, you no longer have to fight a losing battle with your enormous appetite. All you need to do is decide which supplement for hunger suppression best suits your needs. From the likes of PhenQ to LeanBean and Genius Diet Pills, they come in a wide range of options to choose from. Of course, they vary in terms of effectiveness, safety, side effects, and the ingredients included. Some research and reading reviews will come in handy when choosing appetite-suppressant pills.
2. Get More Protein and Fiber
One thing about fiber is that it digests slowly, so it stays longer in the tummy. That makes you feel fuller for longer. For example, oatmeal can be a great fit for people who want to go on a diet. Oats are complex carbohydrates that sustain your energy through the regulation of insulin and blood sugar in the body. With oats, you can stay up to lunch hour without snacking. Other high-fiber foods that are considered healthy include whole grains, vegetables, almonds, chia seeds, apples, pulses, and avocados.
Similarly, ensure that 30% of your plate is proteins. Meals high in proteins create a stable and controlled blood sugar environment. When you choose this path of healthy living, sample a vegetable omelet and a carb-loaded bagel on different days then see on which day you were fuller.
3. Practice Mindful Eating
Most of the time, we eat because we feel like eating, rather than because we are hungry. As far as fitness and health are concerned, how often you eat matters. Pay attention to your body cues, and you will know exactly why you are eating. There is the four-hour rule of eating, where you have a meal after every four hours, a snack included. If you have to deal with appetite issues, then you have to face hunger and follow the four-hour rule. With time, your body will adjust, and you can feed as intended.
Mindful eating also means that you are fully concentrating on your plate and nothing else. With that, you can know how much food you have taken, and you end up feeling full compared to when you have other activities while eating.
4. Reduce Stress
In the book of healthy eating, there is a term called “comfort eating.” This is the eating that is brought about by emotions such as out of anger, stress, and sadness. Research indicates that stress increases one’s desire to binge- eat, especially on the more pleasant low-nutrition foods. Less stress also means that you get enough sleep, relax calmly, hang out with friends and family, workout, perform yoga, and control emotional hunger. All these activities help suppress the stress hormone cortisol and can help put your hunger pangs in check.
Needless to say, water is a vital component of the body and contains zero calories. That means that no matter how much water you take, it is the best decision you can ever make for your health. Besides, taking more water will help suppress your appetite while maximizing fat loss.
You are encouraged to take a glass of water before having a meal because it will occupy some space in the stomach, which, in turn, means you will take less food. Also, when hunger pangs knock, you can take a glass of water instead of rushing for a meal or snack.
Bonus Tip: Avoid Skipping Meals
There are all sorts of theories about dealing with your appetite but if fasting is on your list, kindly cancel it out. Remember the four-hour rule? Never go for four hours without sending something down your gut. Most importantly, skipping breakfast is a no-go zone. It is inarguably the day’s most important meal. Studies indicate that skipping breakfast can lead to hypertension, weight gain, and insulin resistance.
Notably, after lunch, you can snack on healthy foods like chicken breast or fish- they can hold you up to dinner. If not, you can have a fruit or a healthy vegetable salad. Avoid sugary products and drinks because they will make you continue snacking the entire time. Suppressing your appetite is a manageable routine that can lead to a healthy lifestyle. From all the above-mentioned ways, you cannot lack one or two practices that you can easily handle and manage without much straining.