If you’re trying to lose weight by eating less, that’s great. But less calories and carbs may leave you feelings of hunger more often. Then what happens, you mindlessly indulge. There are some healthy foods that also act as appetite suppressants because of their natural components.
Try adding these natural suppressant foods to your meals to curb the snack attack
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The most natural and abundant resource we have, water, and sometimes we don’t get enough, therefore, not getting its many health benefits including suppressing appetite. Drink an 8 oz glass 10 minutes before your meal so that you’re already getting started on appetite satiety. Then drinking sips of a calorie free beverage all day long can keep you filled up.
Green tea appears to demonstrate the ability to suppress appetite, although a number of mechanisms may be at work. The major appetite suppressant factor lies behind its effect on norepinephrine and dopamine. These two hormones activate the sympathetic nervous system which in turn reduces the desire for food. The best thing about tea is that it works well with almost every diet and you don’t have worry about unusual side effects. Whether you are going the low calories route or the latest low carb diet, a mug of hot tea is allowed. Tea is also lower in caffeine than coffee.
Green Leafy Vegetables
The next best strategy is to turn to green leafy vegetables like all kinds of lettuce and cabbage. They can serve as a zero calorie appetizer before your meal, plus you’re getting lots of good vitamins and minerals. Calorie free salads also take some time to eat and chew, so that helps stretch out the eating time for those so called fast eaters. As always, watch what is put on salads as far as high calorie extras. There are many very good salad dressings that only have 25 calories per tablespoon. Using those dressings, you can put four tablespoons of salad dressing on your salad and start munching away. In a few minutes, you will feel quite full and yet will have only consumed 100 calories that count. This is an excellent way to fill your stomach and turn off your hunger signals while only giving yourself few calories.
High Fiber Fruits and Vegetables
Natural, soluble fiber foods are the best for filling you up. Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol. Food sources of soluble fiber are oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, celery, and carrots. Any of these foods are a great addition to a meal or snack, especially salads.
Exercise helps burn calories, tone muscles, work your heart and enhance your sense of well-being. If you need more reasons to pull on your running shoes or swim laps, exercise can decrease your appetite. Although it’s a temporary appetite suppression, some people find that exercising makes them reconsider food choices, leading to healthier eating habits.
You might feel less inclined to chow down on pizza or hot wings after completing an afternoon run or morning step class, choosing a veggie sandwich or fruit smoothie instead. Appetite suppression kicks in for aerobic exercise after about 60 minutes; for anaerobic exercise, after about 90 minutes, according to the American Physiological Society. Intensity also matters. Exercising more rigorously will reduce your appetite more than exercising moderately or gently, although moderate and light exercise could also help suppress appetite. Weight-bearing exercise is more likely to result in suppressed appetite compared to non-weight-bearing exercise, so jumping rope could make you feel less hungry afterward compared to riding an exercise bike, according to Weseda University’s Faculty of Sport Sciences. But, the big idea is, get moving regardless. Exercise is by far the best prescription for weight loss, heart health, muscle growth, depression and overall general wellness.
Can time be an appetite suppressant? Sure. There have been many studies showing how much more calories a person can eat if they eat too fast and don’t allow any time between hunger and satiety. Try waiting awhile before eating a second helping or taking that snack. If you still feel hungry after your meal, don’t jump right in with another serving. Instead give it 20 minutes or so. This is about the amount of time it takes for your body to receive the signal that you have eaten and are in fact full. Sit back and enjoy your meal slowly and mindfully.