Losing weight becomes more challenging when you cannot control your appetite. This is the main reason why some people find it difficult to shed off extra pounds when the formula to achieving it is very simple. Eat right and exercise. Nothing seems so hard about these two key elements of weight loss, but when hunger strikes and you know that you should stop the urge, the inner torment can drive anyone crazy and give up on dieting. The key, therefore, lies on knowing how to prevent becoming hungry and knowing how to deal with cravings.
Many people think there’s a difference between hunger and appetite, however is it the same thing? Below are some tips to satisfy your hunger and control your appetite.
Tip #1: Avoid skipping meals.
This is especially true with breakfast because this is what supplies your energy needs for the day and it also replenishes the nutrients you lost overnight. If you skip this important meal, you will end up feeling hungry by midday and chances are you will be eating a lot.
Tip #2: Eat five to six meals of small portions.
This second tip on controlling hunger may make you skeptical, especially if the reason you want to suppress your cravings is to lose weight. Small frequent meals actually help boost your metabolism. The consistent and regulated intake of food will also keep your blood sugar levels stabilized, so you can prevent hunger pangs that are caused by the crashing of sugar levels, which happens a few hours after a large meal.
Tip #3: Eat more fiber.
Fiber bulks up your meal, but does not make you fat. Examples of foods that are high in fiber are fruits, vegetable, and beans, which happen to have high water content too, so you feel fuller even if you eat just a small portion. In addition, fiber also helps stabilize your blood sugar levels, so it is a good solution to controlling hunger for many reasons.
Tip #4: Drink plenty of water.
This is another amazing tip in controlling hunger. The common mistake most people make is to grab a sandwich or a slice of cake when they feel hungry. Try drinking a glass of water next time and watch your hunger dissipate after doing so. This is because you often mistake thirst to be hunger. To perk up your glass of water, try adding some fruit slices to it for added flavor. Another option is to sip some soup, which is also a liquid source.
Tip #5: Fat is good for you, but only in moderation.
Most of you may avoid fat because you believe that it is bad for the body and that it can make you gain weight. The truth is that the body also needs fat, as it is good for the brain. Aside from that, eating fat makes the body produce a hormone called leptin, which suppresses the appetite. Just make sure that you do not eat too much fat. A low-fat diet is ideal, not a zero-fat diet.
Tip #6: Have fun.
Another mistake people make is that eat when they are depressed or sad. The hunger you feel during this state is called emotional craving, which means that you are not really feeling hungry but only after the pleasure you get when you eat your favorite food. To shun this feeling, try doing an enjoyable activity with friends instead. You will end up feeling elated and forget about the false hunger you felt.
Tip #7: Go ahead and eat, but do it slowly.
Controlling hunger by eating may seem counter-effective, but if your body is really hungry, then it is just right that you feed it. The key here is to avoid over-feeding yourself. You can do this by eating slowly. It takes about twenty minutes for the brain to receive the signal that your stomach is full. Therefore, if you chew fast, you could be eating more than enough to satisfy your hunger, so you end up taking in more calories. Eat slowly. Sometimes a couple of bites are enough to stave off hunger attacks.
Tip #8: Brush your teeth.
This is very effective at night, to ward off cravings for midnight snacks. After brushing your teeth, the brain gives you the signal that you are done with eating for the day. This is a routine reaction, which evolved from your daily habit. Besides, having a clean and fresh mouth often makes you want to avoid food afterwards because you do not want to go through the trouble of brushing your teeth again.