Over time, your body comes to expect a certain number of calories each day. When you go on a diet, it can take a while for your system to adjust.
Even if you are losing weight, getting in the mindset of ignoring your hunger can be challenging. When you drastically cut your calories, your brain starts to panic, thinking that you are starving.
Those hunger pangs that you feel are just your brain’s way of trying to get you to eat like you did before.
Fortunately, there are some simple tricks in this report that you can use to suppress your appetite, which should make it easier to stick to your diet.
below are things you might wish to consider:
1. Start Your Day With Breakfast
If you do not eat breakfast, you are far more likely to experience cravings as the day goes on. Most people start to feel relatively intense hunger pangs about 12 hours after their last meal. This is particularly true for people who are young since they usually have more muscle mass in their bodies than older people, which requires more energy to maintain.
2. Drink Plenty Of Water
Each day, you should drink approximately of eight glasses of water. Experts like Dr. Melina Jampolis’s have found that a lot of people mistake their thirst for hunger.
3. Go Heavy On The Spices
Using aromatic spices like chili powder, turmeric, curry, ginger, and cayenne pepper can help your body feel full according to Chicago Smell and Taste Treatment and Research Foundation researcher Dr. Alan Hirsch. Spices like these can also give your metabolism a boost.
4. Regularly Consume Protein Throughout The Day
Researchers at Australia’s University of Wollongong found that consuming protein portions measuring between 2 and 3 ounces resulted in an energy increase of 25% while at the same time boosting fat metabolism by 32%. This effect continued for as long as four hours after the protein was eaten. That means, in theory, that eating protein every four hours or so can make you feel less hungry.
5. Limit The Amount Of Sugar That You Eat
Sugar is hidden in many foods and goes by a lot of different names, ranging from dextrose, maltose, and corn sweeteners to honey, corn syrup, and brown sugar. If you are going to eat foods that contain sugar, always have them along with a meal. At the University of Florida, Richard J. Johnson, M.D. found that high-fructose corn syrup interrupted the communication pathways between the brain and the digestive tract, keeping people from feeling full.
6. Get Enough Exercise
In 2008, the American Journal of Physiology published a study showing that aerobic exercise can minimise hunger, helping to suppress your appetite when dieting.
7. Have A Plan For Snacking
Healthy diets like the one provided by the Mayo Clinic use snacking as a way of controlling hunger. According to The Mayo Clinic Diet, you should choose snacks that are lower than 100 calories to avoid consuming too many calories during the day. Some good options that they suggest include seeds and nuts, vegetables, fruit, and dairy foods without a lot of fat.
8. Slow down When You Eat
The Journal of Clinical Endocrinology and Metabolism published a study in 2009 showing that eating more slowly helped people feel fuller, reducing the sensation of hunger.
9. Try Chewing Gum
At the University of Rhode Island, researchers found that chewing gum before eating, and after, your meal can lower the total number of calories that you consume. It also is an effective way to keep hunger in check.
10. Do not Assume Every Pain in your Stomach has to do With Hunger
If you can not get relief from your hunger pangs even after eating, set up an appointment with your medical professional. There are a number of GI disorders that can cause stomach pain, for example. Typically, these problems are easiest to treat when you catch them early.
