Sometimes, the fastest way to lose weight is to control hunger, in order to reduce the intake of calories. Your body knows when food is not immediately available, even if you are intentionally reducing it; consequently, the production of the hunger hormone called ghrelin increases. This hormone causes the body to crave food. Follow these instructions to learn how to control your appetite.
Steps
Step 1. Eat at least 30g of protein in the morning
Studies have shown that when eaten with breakfast, they give a feeling of satisfaction that lasts longer than other foods, and helps prevent snack cravings.
Lean proteins such as yogurt or eggs give you a greater sense of satiety, as the body needs more time to digest them
Step 2. Try the potatoes
A baked potato (medium size) or potato salad (without mayonnaise!) Works just like lean proteins, resisting the digestive process for a long time and making you feel full.
Step 3. Eat half a grapefruit with each meal to regulate fat metabolism and blood sugar
Step 4. Try healthy fats, such as oleic acid, which kill hunger
You can find them in peanut butter, avocados, walnuts and olive oil and they send signals to the brain that suppress appetite.
While they have these beneficial effects on hunger, it is important that unsaturated fats do not exceed 20% of your daily calorie intake
Step 5. Make low calorie soups or vegetable broths to quench your hunger
If you eat low-calorie chicken soup, you will benefit from the chicken proteins and the restorative effect of the broth.
Step 6. Add raw flax seeds to yogurt, smoothies, salads and vegetables
They are rich in fiber and avoid blood sugar spikes thus suppressing hunger.
Step 7. Drink water and caffeine
Many people confuse thirst with hunger. Dehydration makes you feel tired and your body mistakes it for hunger. Coffee is a good hunger inhibitor, although a healthier alternative could be green tea.
Drink water throughout the day to keep your hydration level high and drink whenever you feel an appetite. After 10 minutes the hunger should disappear or subside
Step 8. Smell some food or candles with a fruity scent throughout the day
People who inhale the scent of certain foods like mint, vanilla, banana and green apple tend to consume fewer calories than those who don't. Scented cocoa butters are an excellent solution.
Step 9. Improve your interval cardio workout
If you alternate between high intensity exercises and less heavy ones, you maximize the ghrelin reduction.
Step 10. Brush your teeth
Whenever you get hungry, brush your teeth. The taste of the toothpaste deceives the mind and makes it believe that you are eating; at the same time keep your gums and teeth healthy!
Advice
- Eat when you need to. Don't go hungry to lose weight, but don't binge. Make a note of your calorie intake.
- Chewing gum for an hour in the morning helps you control hunger and not overdo it at lunch. It also allows you to burn 11 calories.
