We all know that we should exercise more and eat less in order to lose weight. But, how do you eat less when youâre hungry all the time?
The secret is to reduce your appetite and cravings, so you donât need pure willpower to eat less.
So, letâs get started with my favorite, top 10 clinically proven ways to dramatically reduce your appetite and cravings.
Eat More Protein
Eating more protein increases feelings of fullness, lowers hunger hormones, and even causes you to eat less at your next meal.
And quality animal proteins would be red meat (cow or bison), chicken or turkey, fish, and small amounts of whole eggs and egg whites.
Eat Better Carbs
Carbs fill you up, decrease your appetite, feed your muscles and brain, improve thyroid function and decrease stress levels.
But eat natural carbs – fruits, vegetables, yams, legumes, and maybe a little bit of rice and oats. Stay away from processed and packaged carbs.
Eat Less Fat
Fat is very dense in calories and tastes good. Itâs easy to eat a few hundred calories or more in a few minutes.
Get your essential fats such as 4 grams of fish oil, a tablespoon of olive oil, and then focus the rest on protein and healthy carbs.
Take Supplements
Most supplements and ingredients do not work when it comes to weight loss and appetite control.
But, there are a few selected supplements that are clinically proven to work and do so by optimizing your neurotransmitters and hormones.
Drink Only Non-Calorie Liquids
Did you know one sign of hunger is being dehydrated? Yup, simply drinking more water will reduce your appetite. Especially if you have a big glass of water 20-30 minutes before a meal.
Eat More Fiber
Fiber has a ton of health benefits – one of them being reduced appetite and feeling full, for longer.
Eat more fiber-rich foods – such as vegetables, fruits, and legumes. At the very least, have fiber supplements.
And yes, there are specific fibers that actually block sugars and fats from being absorbed, while also reducing your appetite.
Eat Slowly
After about 20 minutes, your brain tells your body to reduce your appetite.
By eating slower, youâll also chew your food better and feel full, for longer.
Slower eating improves hormones that interact with your digestive system, hunger, insulin levels, and so forth.
Use Smaller Plates
Having smaller plates, spoons, and so forth, causes you to eat less. There are plenty of studies about this, but it just logically makes sense when you think about it.
Exercise
Exercise decreases your appetite. Youâd think the opposite would happen – youâre exercising, youâre burning more calories and youâd be hungrier. But, the opposite is true.
Sleep More
Hormones play a huge role in appetite control and sleep is when the majority of your hormones are optimized.
Most people donât sleep enough. A couple of nights of poor sleep will mess up your fat-burning hormones.
You need to get better sleep. Luckily, there are vitamins and herbs that are proven to help you sleep better and longer.
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