Appetite is a psychological and physical phenomenon. This is because sometimes we tend to eat more when we’re bored or stressed, and sometimes we end up at the dinner table just because there’s “time” whether or not we’re really hungry. Constant cravings and hunger pangs need to be controlled, especially if you are trying to lose weight or eat right.
Fortunately, there are ways to suppress your cravings so that you end up eating less and becoming healthier.
Here are 5 top helpful tips:
1. Add Protein and Fiber to Your Diet
Foods rich in protein and fiber are filled and energized. In addition, foods rich in fiber and protein take a long time to digest. This means that these foods can suppress your cravings and make you eat less.
Include more protein and fiber in your diet so you eat less.
Eat healthy protein such as fish, eggs, poultry, legumes. In addition, you need to eat plenty of vegetables, fruits, and whole grains to get your daily dose of fiber.
2. Drink water
Water throughout the day and especially before meals can help you suppress your appetite.
In fact, we usually confuse thirst with hunger when our body is actually dehydrated. So if you feel hungry between meals, a glass of water may be enough to stave off your hunger.
3. Always eat breakfast
No matter how busy you are, you should always eat a healthy breakfast.
Skipping breakfast can cause your blood sugar levels to drop, which can lead you to eat more food throughout the day. This often leads to unhealthy food choices.
When you eat breakfast, you need to make it healthy. A breakfast with fiber and protein will help control blood sugar levels and prevent hunger pangs throughout the day. That’s why experts say breakfast is the most important meal of the day.
4. Healthy sleep
Sleep deprivation has many negative effects on the body, including an increase in hunger hormones that make you crave snacks throughout the day.
Insufficient sleep causes gorelin levels to rise and can also make you more insulin resistant. At the same time, the hormone leptin, secreted by fat cells and which suppresses appetite, is highly dependent on the amount of sleep.
5. Go for a walk
Moderately intense exercise can affect your appetite control center. Therefore, in order to suppress your cravings, you need to go for a walk.
Walking for 15 to 20 minutes will help reduce appetite-stimulating hormones. In addition, this simple exercise is also a great distraction and keeps you from thinking about food.
The study reports that exercise may affect appetite by suppressing levels of acylated ghrelin while increasing levels of YY peptide, pancreatic polypeptide, and glucagon-like peptide 1, which may contribute to changes in food intake.
So, the next time you need to quell your cravings, go for a low-intensity exercise like walking.