Truth be told the inability to control their appetite and food cravings is one of the main reasons most people have weight problems. This is because the amount of food we consume in a day determines whether we are going to lose, gain or maintain our weight.
However, controlling our food intake is easier said than done. So in this article we are going to provide some simple appetite suppressing tips that can help you reach your weight loss goal.
15 Ways to Reduce Hunger Cravings and Eat Less
#1. Don’t Skip Breakfast – A lot of people believe that by skipping breakfast, they are cutting calories. But the truth is, failing to eat breakfast, makes you eat more than you should later in the day. In fact studies show that people who skip breakfast consume more calories per day than those who don’t.
#2. Eat Protein for Breakfast – Protein makes you feel full longer, helping you eat less throughout the day and reducing your daily calorie intake.
#3. Drink Plenty of Water – Yes we are saying it again! Drinking a glass of water before meal will help you feel full faster. Drinking water throughout the day also helps to curb hunger pangs because some times we think we are hungry and need food when what we actually need is water to quench the thirst that is disguising as hunger.
#4. Get Moving – Exercise is another thing that can help you eat less. This is because exercise helps to release the “feel happy” hormone in your body, which has been shown to reduce food cravings.
#5. Soup – Consuming low calorie soup before meal is another great way to control your calorie intake. This helps to fill you up, making you eat less of the main meal.
#6. Eat Regularly – Eat about 5 small portions of food a day. It helps to prevent you from binging on unhealthy snacks. It also prevents you from being hungry throughout the day – you eat less when you are not hungry than when you are.
Eating regularly will help balance your blood sugar levels as against eating 2 large portions, which most likely will spike up blood sugar levels.
#7. Avoid Refined Carbs – Refined or simple carbs like pasta, white rice, white bread etc are “empty calories”. They are high caloric foods, but are not filling. So you still feel hungry even after eating them, leading you to eat more and more.
#8. Sugar Free Gum – Chewing sugar free gum simulates the eating process and sends message to your brain that you are eating, thus preventing hunger.
#9. Pepper/Hot Spices – Studies show that adding hot spices such as chili pepper to your food helps to suppress appetite. Pepper also has fat burning ability.
#10. Fiber – Add fiber to your daily diet as it helps to make you feel full and reduces hunger.
#11. Add a Little Fat – Not all fats are bad for you! In fact adding some healthy fats such as Avocado, coconut oil, peanut butter, to your diet can actually help curb your appetite. Coconut oil has been found to also help burn body fat (so you are getting a combo effect).
#12. Drink Green Tea – Switch from soda to green tea, green tea contains appetite suppressing and fat burning properties, the two things that are necessary for effective weight loss.
#13. Get Enough Sleep – Sleeping well helps to increase the production of leptin hormone, which controls hunger. Ensure that you get about 7-8 hours of sleep a day.
#14. Blue Plate – Studies show that serving your food in a blue plate can make you eat less.
#15. Stay Positive and Cheerful – Positivity and cheerfulness help to curb appetite, while being negative or sadness can lead to binge eating because people who are sad or have negative mindset are always looking for something to make you feel better, so they most often resort to food (emotional eating).
Bottom line is, If you consume more calories than you burn, then you are bound to add some pounds – it is that simple! We hope that the tips above will help you control your appetite and reduce your caloric intake so you can reach your target weight successfully.
However if you have tried the tips here without success, then may be you should try an appetite suppressant supplement.