How to suppress your appetite?
Ways to reduce appetite

Are there any sweet tooth pills? How to curb your appetite? What suppresses the appetite and causes weight loss? It is influenced by many factors. Just to lose weight in terms of food simply means reducing your daily caloric intake. This is easy to say, but how do you put it into practice? After all, weight loss diets often lead to increased appetite and severe hunger, which can make it difficult to lose weight or control it. So what can you do?

Eat enough protein. Adding more protein to your diet can make you feel fuller and make you eat less at your next meal. In addition, high protein intake can help prevent muscle loss.

Choose foods rich in fiber because it stretches the stomach, slows down its emptying and affects the release of satiety hormones. In a recent study, researchers added high-fiber beans, peas, chickpeas and lentils to the meal, which could increase satiety by 31% compared to similar meals that were not based on beans. High-fiber meals often contain many beneficial nutrients, such as vitamins, minerals, antioxidants, and plant compounds. By the way, it is worth mentioning that chewing food longer accelerates the feeling of fullness.

Drink coffee. Yes, that’s an advice from sports scientists. The little black dress can help reduce appetite because it increases the release of the YY peptide. This hormone is produced in the intestines and is associated with the loss of appetite and the feeling of fullness. Interestingly, decaffeinated coffee also reduces hunger, and this effect can last up to three hours after consumption.

Drink water. Although the influence of water on our body is obvious and tested in numerous analyzes around the world, we still need to remind us to drink it. Water can help reduce hunger as well as increase the feeling of fullness after a meal, which promotes weight loss. Research found that people who drank two glasses of water immediately before a meal ate 22% less than those who did not drink water. About half a liter of water is believed to be enough to stretch the stomach enough for the brain to receive a satiety signal. By eating dinner and starting with the soup, you can get the same effect!

Eat carefully. Your brain knows when you’re hungry, but snacking quickly in a hurry can make it difficult to recognize these signals. Therefore, it is worth eliminating any distractions. Focus on eating, because this approach also allows you to feel more pleasure while consuming. This helps you to focus on quality, not quantity.

Dark chocolate is your ally. It reduces the appetite – also for sweets. Stearic acid can help slow digestion, further increasing the feeling of fullness. Even smelling dark chocolate produces a similar result.

Make sure you have ginger in your kitchen. It reduces nausea, muscle pain, inflammation and blood sugar levels. Recent studies have shown that it also reduces the feeling of hunger. It can be added to breakfast in a powdered form, dissolved in hot water.

Spicy spices can reduce your appetite. The action of capsaicin, found in hot peppers, can reduce hunger and increase the feeling of fullness.

Eat on small plates. Such a ritual allows you to reduce the portions of meals, because it deceives the senses of even very conscious people. In an interesting experiment, nutrition experts showed themselves 31% more ice cream when served in larger-than-normal bowls. So take it for granted that when you have more on your plate, it is likely that you will eat more without realizing it.

Get enough sleep. Getting enough sleep can also reduce hunger and help prevent weight gain. Too little sleep can increase hunger and appetite by up to 24%, and lower the levels of certain satiety hormones by up to 26%.

Learn to relax. While it is not possible to completely eliminate stress, you can, and must learn, to live it without harming the body. Breathing techniques, meditation and, if appropriate, also individual therapy or group therapy, which has been popular in recent years, help in this. We know that excessive stress that we cannot deal with raises cortisol levels. Unfortunately, this hormone significantly increases the appetite for food, which can lead to obesity and depression.

Follow a diet that includes natural omega-3 fatty acids. They have the ability to increase the level of the satiety hormone – leptin.

Choose high-protein snacks over fatty ones. They also help to increase satiety and reduce caloric intake for the next meal. It is worth remembering that plain yogurt is more effective at reducing hunger than crackers or chocolate. By eating it in the afternoon, you can reduce the amount of calories delivered to your body during dinner.

Visualize yourself eating. In an interesting experiment, participants were asked to imagine eating three or 33 sweet pills before actual consumption. Those who imagined that they would eat more pills, consequently ate 60% less candy on average. The test was repeated replacing the sweets with cheese and similar results were obtained. As you can see, visualization helps to deceive the mind that thinks you have already eaten the food you want.