Unfortunately, despite the countless diet books and articles out there, many people struggle with understanding what actually makes them feel hungry or full and also how to control hunger for weight loss
This is because we are conditioned to eat in response to different feelings — cravings that result from hormones such as adrenaline and cortisol, appetite-suppressing foods (by inhibiting the release of ghrelin), situational cues like company or time of day, moods (happy vs. sad), etc. Understanding your “appestat” can help stem overeating by giving you a new awareness of how your body’s hunger and fullness signals work.
HOW CAN I CONTROL MY APPETITE?
Understand the role of hunger in weight loss. Hunger is one of the leading causes of weight gain. In fact, according to a study published in The American Journal of Clinical Nutrition, hunger accounts for as much as 60 percent of people’s daily calorie intake and 35-40 percent of their total caloric expenditure.
That means that if you’re looking to lose weight and keep it off, understanding how hunger affects your diet is essential. Find out what sparks your appetite and stay away from it. One of the best ways to achieve weight loss is to identify your food triggers and learn how to avoid them. By doing this, you’ll be able to eat healthy foods without feeling guilty or ashamed, and you’ll stay on track even when temptation comes calling.
Here are a few common food triggers that can lead to weight gain:
- eating large portions of unhealthy snacks, eating out excessively with lots of high-calorie items
- eating while watching TV or movies
- eating in front of the television or computer screens all day long.
Once you know which foods cue your cravings and make you overeat, it will be much easier to steer clear of them altogether.
- Create a plan to manage cravings and stick with it.
- Cravings can be tricky to manage and often lead to negative behavior. This post provides a plan to help you overcome cravings and stick with it.
- Set realistic goals for resisting temptation.
- Create a caloric budget and track food intake throughout the day.
- Track physical activity levels, especially early in the morning when most cravings occur. (optimal time for fasting?)
- Make healthy choices, even if they don’t taste as good as unhealthy ones. Try bland foods first or switch to sugarless gum or candies instead of sugary snacks
- In order for you to successfully curb these food cravings, you need to always maintain a healthy proteinous diet.
Additionally, consuming apple cider vinegar (ACV) can be incredibly helpful in controlling hunger for at least three hours. ACV also helps regulate blood sugar spikes that occur after eating, which could help reduce cravings overall.
Another most effective way to suppress your appetite is by filling up on healthy foods.
These foods can help keep you satiated for longer periods of time, which will in turn reduce cravings.
Drinking plenty of water throughout the day can also help quench your thirst and eat less during meals.
Protein is another great way to control hunger because it increases feelings of fullness and helps regulate blood sugar levels.
Spices like black pepper, turmeric, cinnamon, curry, and cayenne pepper are also good at suppressing appetite as they stimulate the body’s metabolism while being eaten with high-carbohydrate meals.
Lastly, don’t ignore your snack urges; if you feel like snacking on something healthy instead of unhealthy junk food, go for it!
WHY YOU SHOULD NOT TAKE APPETITeE SUPPRESSANT PILLS
What are appetite suppressant pills? Appetite suppressants are one of the most popular weight loss medications on the market. They work by targeting the brain’s central hunger control system, which is why they’re often referred to as ” appetite- CONTROL pills.
These drugs can be extremely effective at helping you lose weight, but there are also a few risks associated with them. It’s important that you learn about these risks before considering taking an appetite suppressant medication.
There are a number of potential health risks associated with using appetite suppressants. These include serious side effects like irregular heartbeat, high blood pressure, and even death.
It is also important to note that many appetite suppressants work by suppressing the hormone ghrelin, which can lead to cravings for food. If you want to lose weight effectively, it is best to try other methods first and see if they work better for you.
We also recommend speaking with your doctor first if you’re considering using one of these drugs. Your doctor can help guide you through the risks and benefits so that you make an informed decision about using them.