Appetite is a psychological and physical cause. When you are bored or under stress, you may be tempted to eat even if you are not hungry. Like everyone else, you may want to eat sweet, salty or fatty foods and stay slim at the same time. But you should not neglect to stay healthy while losing weight. This article is exactly on this subject. We have a few suggestions for you to suppress your hunger in order to eat less and stay healthy.
Eat Protein and Fiber Foods
Protein and fiber-rich foods are satiating and energizing. At the same time, because protein and fiber foods stay in the digestive system longer, you suppress your desire to eat and eat less.
According to studies, foods rich in fiber such as beans, peas, chickpeas and lentils increase the feeling of fullness by 31%. Consume healthy proteins such as fish, eggs, poultry and legumes with meals.
Drink Water
Drinking water throughout the day and especially before eating helps a lot in suppressing your appetite. When the body is dehydrated, the need for food increases. Drinking 1 glass of water removes hunger compression. Since water will take up space in the stomach, there will be no room for food. Not only water, but also drinking something liquid before eating, such as fruit juice or soup, will prevent you from overeating.
Have Breakfast
No matter how busy you are, always start your day with breakfast. Skipping breakfast can cause a drop in blood sugar, resulting in more cravings for food throughout the day.
A breakfast containing fiber and protein will help you control your blood sugar levels. Breakfast is seen as the most important meal of the day. Choose from a healthy breakfast option such as a bowl of oatmeal, fruit, yogurt, whole grain bread or a sandwich. If you don’t have time to prepare breakfast in the morning, you can prepare something before going to bed.
Sleep Well
Insomnia causes your hunger hormone levels to rise and can make you more insulin resistant. At the same time, leptin hormone released by fat cells that suppress appetite depends on your sleep time.
Insomnia causes an increase in appetite by creating changes in the appetite-regulating hormones leptin and ghrelin. The result is increased food intake and weight gain. You should sleep at least 7-8 hours to control your hunger limit throughout the day.
Take a Walk
Exercises can affect the brain’s appetite control center. To suppress your appetite, take a break and go for a walk. A 15-20 minute walk will help lower the hormones that stimulate appetite. A short walk will help reduce your stress level.
Think Something While Eating
Under normal circumstances, your brain knows whether you are hungry or full. However, you may feel the need to eat something very quickly while watching television or browsing social media . To solve this problem, eat carefully. To eat mindfully, you must concentrate on what you eat and taste your food.
Drink Coffee
Drinking a few cups of coffee helps reduce your hunger. Drinking coffee in the morning can boost your metabolism and suppress your appetite. Coffee has many health benefits. According to research, coffee extends life. Do not use sweeteners in morning coffee, this is important because the sugar in the coffee can increase your insulin levels.
Tighten Your Earlobe
Another surprising and simple way to suppress your appetite is by squeezing your ears. It helps balance the energy by stimulating the acupuncture point. According to research, squeezing the earlobe is one of the most effective methods of suppressing appetite and causes you to lose weight.
Brush Your Teeth
Although it may sound strange, brushing your teeth instead of eating the food you crave will stop the longing for that food. When you have a clean mouth, you won’t want to eat or drink anything.
Chew Sugar-free Gum
A simple tip to make you eat less is to chew sugar-free gum. The chewing action will reduce your feelings of hunger. Also, chewing gum will help you produce more saliva, keeping your mouth and teeth clean.
In conclusion, you can stay healthy and fit by eating less. In this article, we explained suggestions to eat less. You should try them, at least one of them always works.
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