As you might already know, ‘appetite control’ is a key factor in losing weight. Most people turn to ‘appetite suppressants’ marketed as pills and powders, not realizing that there are more effective ways to control appetite naturally and that too without any side effects. But first, here’s an important tip – The worst thing you can do for your appetite is to go on a crash diet and drop calories too low.
Though we need to cut down calories in order to lose weight, if you starve to cut down a lot of calories, your body goes into survival mode, and according to this article on The Conversation, crash diets increase stress hormone cortisol and over a period of few months, high cortisol level can cause our body to store more fat. Crash dieting can also lead to binge eating and overeating at the end of the day, ruining all your efforts to lose weight. Coming back to the topic, read about 5 most effective ways to control appetite naturally.
5 Most Effective Ways To Control Appetite Naturally:
1. Increasing Quality of Food While Reducing Quantity:
Meals that are high in protein, fiber, healthy fats, are considered optimal for appetite control and that’s because all these nutrients make you feel fuller for long hours without the need to indulge in snacks or meals. Increasing protein and fiber intake at every meal will prevent frequent snacking. For example, eggs, beans, green peas, soy chunks, paneer, chickpeas are good sources of protein. Whole grains, fruits like apple, almonds, chia seeds, and vegetables are rich in fiber. For healthy fats, you could dig into nuts, olive oil or avocado. Increasing quality of food by including protein, fiber, and healthy fats while reducing quantity can help you control appetite naturally.
Also Read: 5 Natural Ways To Lose 5 Kgs in 2 Months
2. Sip on Black Coffee:
According to this article on metabolismjournal.com, “caffeine” in black coffee acts as an effective appetite suppressant by decreasing food consumption and energy intake. However, it is important to note that a cup of coffee with milk, sugar, creamer, and other things will not work. Sugar can raise the blood sugar quickly, trigger an insulin response, and once the blood sugar lowers, you would feel hungry all over again. That’s why it’s important to have your coffee black and without any sugar or creamer to control appetite naturally with its caffeine content.
3. Drink Lots of H2O:
It’s not a myth! Drinking adequate water through the day is an effective and inexpensive strategy to control appetite naturally. If you are feeling hunger pangs, just sip on a tall glass with cold water, and see the pangs disappear within a few minutes! Sipping on water can help control appetite by making you feel full, reducing the urge to eat. It also helps your body function better, aiding in digestion and metabolism. Replacing sugary drinks with water cuts down on extra calories. Staying hydrated supports weight loss by keeping your energy levels steady and reducing overeating.
4. Chewing on Sugarless Gum:
Have a hard time controlling the urge to bite into a pizza slice? Well, here’s a trick. According to this article on NCBI website, chewing gum for at least 45 minutes can significantly suppress appetite and cravings for snacks. Chewing on a mint-flavoured, sugarless chewing gum would not only freshen the breath, it can keep the hunger pangs away for long.
5. Bite into a Piece of Dark Chocolate:
Nibbling on a piece or two of dark chocolate can control cravings and reduce the level of stress hormone cortisol. This hormone makes losing weight an uphill task, and having a few bites of dark chocolate can help you lower stress and control appetite naturally as well.
In summary, you can lose weight naturally by controlling your appetite through healthy habits. Drinking plenty of water helps curb hunger and regular exercise also supports appetite regulation and weight management.
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