ways to always suppress hunger and appetite.

Do you want to get back to your ideal body size? Is losing weight getting more challenging for you with each passing day? Well, why not think about the healthiest way to get rid of your body fat? What’s that? Suppressing hunger through natural means. (4)

Effective appetite-suppressing methods block the absorption of certain nutrients and help to lower your appetite. Some natural plants and herbs increase the burning of calories and reduce food cravings.

Here we are enlightened on some of the best ways that will help you to curb your unnecessary hunger and appetite.

Let’s delve into the details!

Appetite suppressing methods.

Apply pressure on your nose and earlobes!

Acupuncturists believe that applying pressure at your nose and earlobes for a few seconds restores balance and blocks the cravings-causing energies. Studies suggest that patients who tend to lose weight can easily lose and maintain it through acupuncture techniques.

Ensure mindful eating. *

Normally, your mind determines whether you are satiated or hungry. However, if you eat quickly, your mind won’t recognize these signals. Let’s deal with this problem by removing distractions and just considering the foods present on your table. A key that helps to eat mindfully. If you involve yourself in mindful eating, you will enjoy your meal more. This allows you to stay focused on quality instead of quantity  Your site is also closely related to hunger and fullness.(5) 

Increase water intake.

Water is a natural appetite suppressant. Drinking two glasses of water before a meal stretches my stomach. As a result of this action, signals reach our brains, indicating feelings of fullness.

Also, the symptoms of dehydration are like those of hunger, low energy, hypoglycemia, and poor mood. That’s why you should drink at least 1.5 liters to remain hydrated.

As water readily passes through the stomach, it is best to drink water as close to mealtimes. Drinking plenty of water causes a reduction in appetite and weight and leads to fat loss.(6)

Stay on a big salad.

A study suggests that eating a large bowl of salad before lunch allows the 12% less intake of calories. What must be the main ingredients of salad? Carrots, cucumbers, tomatoes, celery, and lettuce topped with low-fat salad dressing. Be careful about the fat-containing salads! The fat-rich salad can stimulate our appetite and urge us to eat more calories.*

Add some fats to your diet.

Fat intake allows the release of leptin hormone from fat cells. This occurs in the case of a moderate amount of fats. According to studies, a low-fat diet releases less leptin which can stimulate a voracious appetite. We are looking for appetite suppression. But this doesn’t force us to go for the high-fat meal.

Bigger fork

Your hunger and satiety largely depend on the eating utensils. Using the bigger forks allows you to eat 10 percent less food than the smaller fork. It is a common belief that eating food with small forks doesn’t satiate their hunger and leads to more eating. This formula is not suitable for almost all utensils. Servings in larger spoons may increase the food intake by 14.5% .

Have each of your meals on a special blue plate.

I know that it may seem weird, but researchers have revealed that blue color works as a natural appetite-suppressing agent because naturally, no food contains blue color. Hence, our body has no response to the natural blue appetite. Orange, yellow, and red are the colors that enhance your appetite and will urge you to eat more.

Try to Minimize Stress:

Stress is your body’s reaction in response to emotional or physical tension. Physiologically, Stress stimulates your adrenal glands to release more cortisol . Cortisol is a hormone that stimulates carbohydrates and fat metabolism to produce energy.

Your appetite will increase , and you desire to eat non-nutritious food. Stress also decreases the fullness hormone levels, peptide Y.Y. (P.Y.Y.) [6], which results in reduced satiety.

But how you can avoid overeating on stressful days? Changing your lifestyle will help you reduce stress and ultimately reduce your cravings. Also, mindful eating practices can reduce the chances of stress-related binge eating and comfort eating.

Replace milk chocolate with dark chocolate:

Milk chocolate is sweeter than dark chocolate. But dark chocolate has been shown to reduce appetite by decreasing ghrelin levels – a hunger-stimulating hormone . It can also lower your blood pressure and protects your heart and brain.

The bitterness of dark chocolate helps with weight loss by reducing cravings for sweets and increasing the feeling of fullness . Also, research shows that people who eat dark chocolate as a snack before mealtime eat less.

Hence, dark chocolate is a perfect alternative to milk chocolate. It lowers your appetite and helps reduce the cravings for sweet as well as salty foods.

Indulge in high-fiber foods:

Dietary fiber is carbohydrates that do not easily break down like other foods. That is why they stay longer in the body. This property of fiber makes it ideal to use for weight loss and hunger reduction.

As our body digests fiber slowly, the gastric emptying time increases. Fiber foods also stimulate the release of the fullness hormone . As a result, the feelings of fullness increase. High-fiber foods are effective appetite suppressants that are associated with lower obesity rates .

The following foods are a rich source of fiber:

• Whole grains
• Beans, chickpeas, and lentils
• Apples and avocados
• Almonds
• Chia seeds
• Vegetables and fruits

Foods that suppress appetite *

Appetite-suppressing foods are packed with nutrients. They contain healthy ingredients that energize the body and deal with hunger in much healthier ways. Let’s have a look at the foods that help you feel satiated.

Coffee

Are you a coffee lover? Do you drink two or more cups of Joe every day? Well, adding a moderate amount can improve your metabolism and suppress appetite and hunger. Why is it so? Coffee beans contain the best antioxidant, i.e., caffeine, which makes you feel full. Don’t render it ineffective by adding a lot of sugar.

Grapefruit or orange

Fibre-rich and low-calorie foods such as grapefruit and oranges keep us satiated and maintain our blood sugar or cholesterol level. This led to the best appetite control.

Milk

Milk or other low-fat dairy foods are rich in proteins. They suppress appetite due to the presence of casein and whey. So, lose weight by adding milk to your diet.

Omega-3-fatty acids

Omega-3 fatty acids, particularly present in fish oils, raise the leptin hormone that increases satiety. A diet packed with omega-3 fatty acids suppresses hunger and restrains weight loss . So far, obese people show more benefits than lean ones.

Ginger:

Ginger is known for its amazing health benefits. Ginger contains anti-inflammatory, antioxidant, and antihypertensive properties. It also has stimulating effects on your digestive system. Consuming 1-2 grams of ginger with hot water at breakfast increase satiety and reduce hunger .*

Ginger can help with weight loss as it contains potent diuretic and thermogenic properties [13], boosts metabolism and increases the body’s energy consumption. Ginger helps with appetite reduction and increases the feeling of fullness. But more evidence is needed to prove the usefulness ginger towards weight loss.

Apple cider vinegar:

Drinking a shot of apple cider vinegar serves to naturally suppress hunger or appetite. It’s bold taste and strong smell may seem bothersome. Why not try it with a grain of salt? We believe that it will work for you.

Go for Nuts:

Adding nuts to your diet is associated with hunger reduction and increased satiety. Nuts are naturally occurring appetite suppressants. Nuts are rich in healthy unsaturated fats, proteins, and fibers. The omega fatty acids present in nuts have many health benefits.

Nuts are filling foods that stimulate the production of P.Y.Y. and cholecystokinin – appetite-regulating hormones. People eating nuts will naturally have to reduce their appetite throughout the day.

Nuts slow digestion, prolong emptying time, and regulate blood sugar. You can either munch on nuts as such or combine them with fruits, oatmeal, or brown rice.*

Searching for the best weight management program can be difficult, but it is quite effective. If you are overwhelmed and believe that it’s unachievable for you, consult the experts to help you with this approach. Hunger is a natural body process that can’t be ignored. The tips mentioned above are the most effective ways to lower your appetite between meals. Have you tried any of the ways to curb your hunger? Which one suited you best? Share your experiences with us in the comment section below.

Read more:

Ways to Cope with Hunger (1)

Based Ways to Reduce Hunger (2)

Natural appetite suppressants (3)