Are you trying to lose weight but find yourself always feeling hungry? Do you plan to have super healthy days and restrict your calorie intake but hunger seems to come and make this extremely difficult to stick to?
Well you're not alone. When it comes to losing weight, or even maintaining weight on a daily basis, hunger is probably the hardest obstacle to tackle.
If you can control this hunger as best you can, you will be able to stick to your energy intake goals and prevent the risk of over eating and ruining your weight loss efforts.
Here I will share with you my top tips that are scientifically proven to NATURALLY and SIMPLY reduce your appetite.
1. At your main meals and snacks be sure to ALWAYS eat a source of protein and fiber.
Adding more protein to your diet can increase feelings of fullness and make you eat less at your next meal. Eggs, chicken, beef, fish, pork and yogurt are great to consume.
Fiber slows your stomachs emptying rate and influences the release of fullness hormones. Viscous fibers have the most potent effect and these are found exclusively in plant foods. Rich sources include beans (legumes), flax seeds, asparagus, brussels sprouts and oats.
Eating a diet rich in protein and fiber can decrease hunger and help you automatically eat fewer calories throughout the day and LOSE WEIGHT.
2. Drink lots of water, especially before meals. And COFFEE!
Sometimes when we are hungry it is actually a sign that we are dehydrated. So keep hydrated!
Drinking water just BEFORE your meals is also very useful in decreasing the amount of food you consume at that time.
In fact, studies have shown that people who drink two glasses of water immediately before a meal eat 22% less than those who don’t drink any water!! Scientists believe that about 500 ml of water is sufficient to stretch the stomach enough to send signals of fullness to the brain.
Coffee also acts as an appetite suppressant, so enjoy one to two cups of coffee (preferably black) per day :)
3. Totally cut out refined carbohydrates and foods with added sugars.
By refined carbohydrates, I mean any type of carbohydrate that is processed so much that when consumed is rapidly turned into sugar in your body. This causes a sugar spike in your blood and then the resulting quick drop in blood sugar after this spike only makes you hungry again and causes you to REACH FOR MORE. Cut them out!
If you love your carbohydrates choose complex carbohydrates with a low GI like quinoa, oats and whole grains as these will not spike your blood sugar levels so quickly, they break down into sugar far slower than refined types.
4. Add vinegar to your meals
Apple cider, white or red, all of these vinegar's have beneficial effects on reducing hunger levels. This is because they act to stabilise blood sugars after your meal. As I said above, any rapid spike in blood sugar results in a subsequent drop... meaning HUNGER. Use vinegar in your salad dressings or add some apple cider vinegar to your morning smoothie.
It is thought that exercise reduces the desire to eat by reducing the activation of brain regions that are linked to food cravings.
Research shows that aerobic and resistance exercise are equally effective at influencing hunger hormone levels and the size of a meal eaten after exercise.
So get out there and move every day. Anything is better than nothing!!
Sleep restriction alters our hormones. It is associated with reductions in leptin (the appetite suppressant) and elevations in ghrelin (the appetite stimulant) causing increased hunger and appetite.
Research also shows that individuals who sleep less than seven hours per night rate their fullness levels after breakfast as 26% lower.
Getting enough quality sleep can help reduce hunger and protect against weight gain. Several studies also link short sleep (less than 6 hours per night) with up to a 55% higher risk of obesity!!
So make sure that you get around 7 hours of sleep per night; definitely no less than 6 on a regular basis! I know that this can be hard, but you need to do whatever you can do ensure you develop a healthy sleep pattern.
These are only a few of the things that you can do to help you in your weight loss efforts. They are extremely effective if you use them all in conjunction with one another and adopt a healthy lifestyle.
Remember, every one is different and what works for YOU may not work for the next person. I am here to help YOU develop strategies that fit your personal energy needs, goals and lifestyle in my one on one consultations.
I hope you enjoyed reading!