Suppressing appetite is arguably the number way to lose weight. It’s obvious right?. Eating less means you will be taking on less calories. Although the theory sounds great the practice may be slightly more difficult – here are 25 tips to naturally help with appetite suppression
Sprinkle Some Cinnamon onto Your Food
Cinnamon appears to have the ability to lower insulin resistance. That means it could prevent the sugar spikes that can sometimes trigger a desire for high calorie food.
Do Something Fishy
Research shows eating a diet that contains lots of fish can lower leptin levels. Leptin is a hunger suppressing hormone. When leptin levels rise, hunger pangs are reduced. Want your diet to go swimmingly? Start eating more fish.
Avocado’s Are Magic – They Can Reduce Your Appetite by 40%
Have an Avocado for Lunch
Eating avocado while dieting is generally frowned upon because an average-sized avocado contains around 250 calories and up to 23g of fat. However, according to an article published in Medical News Today, study participants who ate half a fresh avocado with their lunch experienced a 40% reduction in appetite. This lasted for three hours and they remained 28% less hungry two hours later.
This video below is a truly great resource and explains what happens to your body if you were to eat an avocado every day for a month!
Avacado’s are one of THE healthiest foods you can eat. It’s nutritional value is immeasurable on so many levels.
Spice-Up Your Life with Some Red Pepper
Red pepper is known to be hot stuff when it comes to fat burning and researchers in Canada have proved it’s good for killing the appetite too.
Get Some Pork in Your Chops
Lean pork is around 27-30% protein. That makes it very good for your muscles. Pork can be very kind to your waistline too because eating high protein food triggers the release of an appetite regulating protein called peptide YY (PYY).
Make Boiled Potatoes Your New Best Friend
Although overdoing it with potatoes is not a good idea, boiled potatoes have a higher satiety rating than any other food. That means eating boiled potatoes can make your stomach feel fuller for longer.
Oatmeal is Amazing – and not just for suppressing appetite
Fill-Up on Oatmeal
Oatmeal contains such high levels of resistant starch it can make your stomach feel full for longer periods of time than any other breakfast cereal.
Not only is oatmeal great for reducing your appetite but it is packed with nutritional value. Add a mashed banana and a spoonful of peanut butter an you have the perfect start to a day.
Feeling Hungry? Huna Breathing Can Help
Low energy levels trigger a desire for sugar. That’s the way the body is programmed to work. However, doing some Hawaian Huna breathing is a good way to energize the body and help make those nasty sugar cravings go away.
Apples are Great – To Eat After Going to the Gym
An Apple a Day Keeps Huger Cravings Away
Would you Adam an’ Eve it? The forbidden fruit is one of the best fruits for killing hunger urges. For one thing, apples are high in fiber, and high fiber foods are always filling. They contain a lot of water to help fill up the stomach too, but it gets better. Apples are a source of pectin as well and pectin can influence insulin resistance and prevent desires for sweet food.
Apples are also a great post workout food. Refuelling on apples is particularly beneficial as you are giving your body a carbohydrate that has a low glycemic index (GI 38).
Sniff on Some Mint
Need a good natural way to lose weight? Mint can be like a breath of fresh air. You can eat it, drink it as tea, and sniff on it too because that powerful minty scent appears to be strong enough to overcome hunger.
Grab Some Grapes
Grapes are a good source of chromium and that makes them good for your diet too. Chromium is often added to diet pills because it regulates insulin and prevents sudden desires for high calorie food.
Broccoli is Brilliant – for Reducing the Need for Snacking
Bag Some Broccoli
Love it or hate it, broccoli is packed full of vitamins and minerals. It’s good for you, but not so kind to those pesky love handles. Like grapes, broccoli is a good source of chromium that can help you get your unruly sugar cravings under control.
Wash Away Your Hunger with Plenty of Water
Did you know up to 60% of your body is water? That’s one of the reasons becoming dehydrated is so bad for your health. The body needs water and thirst can sometimes be mistaken for hunger, so drinking plenty of water is a good way to ensure your diet stays on track.
Get a Bigger Fork
Research conducted in an Italian restaurant showed the customers who were given forks that were 20% larger than normal ate less of the food on their plates.
Think Your Way to Eating Less Food
Researchers at Carnegie Mellon University have discovered visualizing eating your favorite food can actually decrease the desire for doing so rather than increasing it.
Get More Sleep
Lack of sleep causes the body to manufacture more of the hunger hormone, ghrelin. The more ghrelin you have, the more you will want to eat, so try to get at least 8 hours of sleep.
Coffee is Wonderful – for Filling you Up
Enjoy a Good Cup of Coffee
Coffee contains caffeine, that’s why it’s such a good beverage to wake up to. Caffeine is also an appetite suppressant, but the best way to drink it is black. Adding milk, sugar, or cream makes it become a calorie provider instead of a calorie reducer.
Suppress Your Hunger with Green Tea
If coffee is not your thing, try drinking some green tea instead. It’s also a caffeine provider. The dose provided is smaller than you’d get from a cup of coffee, but green tea also encourages the intestines to release a hormone called Cholecystokinin (CCK) that signals the brain the stomach is full.
Learn to Love Your Licorice
Licorice is good for all sorts of things, including hunger control. The researchers in charge of one study, where the participants lost up to 4% of their body fat, speculated the weight loss may have been because “the strong taste of licorice suppresses the appetite”.
Nibble, Don’t Gobble
Eating slowly will allow your body’s natural appetite suppression processes to kick in. Fast eaters are more likely to overeat and gain weight because their stomachs are already overloaded before the brain has time to receive the signal telling it eating must stop.
Serve Your Meals on Blue Plates
Blue is alleged to be an appetite suppressing colour. It’s unclear why this is the case, but it may be due our basic human genetic programming.
According to a study published in the American Journal of Physiology, 60 minutes of high-intensity cardiovascular activity can suppress the appetite for up to two hours.
Chew More Gum, Eat Less Food
Researchers have discovered a link between gum chewing and appetite suppression. They speculate the hunger reduction gum chewers experience may be due to the chewing action rather than any compounds provided by the gum.
Make Time for Tofu
Tofu contains a compound called genistein that appears to have the ability to take hunger cravings away.
Defy Your Hunger Cravings with Dark Chocolate
Dark chocolate contains more cocoa than other chocolates. It also contains less sugar and fat, and research shows small servings can reduce hunger levels by up to 50%. This has been attributed to cocoa’s ability to reduce ghrelin levels.