Constant hunger pangs can be a nightmare, especially if you’re trying to lose weight or commit to healthier eating habits. A fluctuating appetite can also negatively affect your mood.
Luckily, there are ways to tame even the most brutal of appetites. What’s more, all of these are 100% natural.
1. Drink more water
Research shows that humans often confuse hunger with dehydration, which could lead to unnecessary snacking. The solution? Drink plenty of water during the day instead of munching on snacks.
2. Eat more fibre
Foods high in fibre are known to boost fullness and suppress appetite. Fibre-rich foods also lower levels of the appetite-stimulating hormone insulin.
3. Get enough sleep
Insufficient sleep causes levels of the hunger hormone ghrelin to rise and may also make you more insulin resistant
4. Eat slowly
Take your time when you’re eating, as eating too fast may cause you to overindulge.
Keep in mind that it takes at least 20-30 minutes for your gut hormones to kick in and signal fullness in the brain. Eating slowly helps you to feel full and satisfied and makes sure you don’t even think about having seconds.
Various studies have shown that moderate to intense workouts affect the brain’s appetite control centre. Levels of appetite-stimulating hormones are lowered during physical activity and appetite-suppressing hormones are activated.
6. Go for solids over liquids
In a recent study by Mieke J.I. Martens and co-workers, published in Obesity, it was found that solid meals are more effective in suppressing hunger and the desire to eat than similar liquid meals.
Solid food substances require more chewing time and take longer to digest. This helps to make you feel more satisfied, suppressing your appetite.
7. Eat regularly
Eat small meals at least every 2 to 3 hours and never skip meals. Eating frequently decreases your appetite and balances blood-sugar levels. This will help diminish cravings and will keep your energy levels – and mood – in check throughout the day.
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