If you are struggling to lose weight, but constant hunger bothers you, it’s time to get rid of old habits and reduce your appetite forever. And here’s how …
The fight against excess fat is not only the curbing of your appetite and feelings of hunger, but also proper nutrition, and exercise in the gym the hall.
You can run an hour every day or seriously focus on healthy products, but if your your appetite constantly overpowers you, and you catch yourself on the fact that constantly hungry and late at night you find yourself at the can with cookies, you reset your own progress.
But do not worry.
In this article, we will show you the best ways to “disable” your hunger and teach you how to reduce your appetite, if you constantly want eat and help start losing weight quickly and with minimal efforts.
Read on to find out more.
- Calories, Appetite and Energy Balance
- Reduce your appetite forever – life hacks, tips and tricks
- #1. Drink more water
- # 2 Eat more protein
- # 3 Add Glucomannan to Your Diet
- #4. Sleep more
- #5. Eat more spices
- Summarize
Calories, Appetite and Energy Balance
Calories These are small units of energy that are almost fully responsible for the effectiveness of the diet. Everything depends on calories. If you eat more than burned every day, then you slowly but You’ll surely gain kilograms.
Too much energy derived from food forces our the body store it in fat cells, and it does not depend on What you ate: regular food or a healthy diet plan. The number of calories is everything.
Calorie deficiency, when you eat less than you burn, is the key to weight loss.
When you give your body fewer calories than he needs, then he has to open his reserves, fat cells, and use the energy that is enclosed in them to cover deficit.
From a purely mechanistic point of view, fat loss comes down to simple formula: calorie intake should be less expense.
But hunger and appetite, if not controlled, can spoil a diet.
The human body can abide by the laws of physics and physiology, but you are much more than a balancing machine energy. You have emotions, feelings, habits and motivation.
The psychology of weight loss can be quite tough.
For example, appetite.
You absolutely know that losing weight is necessary calorie deficiency. But late at night, hunger is annoying and just doesn’t leave you alone. Desire to eat something delicious or sweets can sometimes be just unbearable.
And before you can realize this, you are already sitting in crumbs from chips or greasy spots from donuts, wondering what the hell take it went wrong how to deal with appetite and what to do if I want to eat.
Do you eat because of your emotions, or do you constantly feel yourself hungry, or you always chew something out of boredom – in any case, you need to eradicate old bad habits and learn limit yourself to food.
Decreased appetite will help you control the amount calories entering your body, manage them, controlling balance energy consumed with the one that you burn during training and when daily activities.
Reduce your appetite forever – life hacks, tips and tricks
Appetite is an important part of a protective, life-saving the mechanism of the human body. When the body notices lack of energy, it secretes hormones that directly communicate with your brain and signal to it what you need to eat.
These hormones are:
- Ghrelin (it is he who forces the body feel hungry)
- YY peptide (stimulates craving for carbohydrates)
Figuratively speaking, these hormones sweet-whisper “whisper to you on ear, “recalling that in your refrigerator are beautiful cream cakes, and fragrant potato on the kitchen shelf chips.
If you cannot stop these hormones that depress your brain, then balancing your diet will be extremely difficult.
You will be pleased to know that there are many ways to reduce appetite to lose weight and get rid of the old habits of overeating.
Here’s how …
#1. Drink more water
We all understand the importance of water. She not only holds a volume of blood at the right level, regulates body temperature and controls digestion, but also improves physical ability.
It has been proven that with an increase in the amount of drinking water metabolism accelerates every day and subcutaneous burns faster fat.
The following study took place: when men and women, obese, drank 500 ml of water before eating, their metabolism accelerated by 30%, and the amount burned calories increased too.
Another experience showed when 170 women dieters drank 1 liter of water per day, then they lost 2 kg of weight in 12 months – This is 2 kg of fat and 17,000 calories burned.
Note, only water, no changes were made to them diet or training regimen.
# 2 Eat more protein
One of the easiest ways to permanently stifle your appetite is more protein. We’re not talking about protein shakes or bars, but about real food, foods that contain a lot of protein.
- Meat
- Milk products
- Eggs
- Vegetarian protein like soy
More protein means less calories eaten.
Protein contains few calories (only 4 calories per gram), but its hard to digest. It has the highest thermal effect. among all foods. Your body needs much more energy to break it down and digest – up to 30% of it calories.
Because of this, protein is very satisfying.
A protein-rich diet makes us feel full longer time. Even protein-rich snacks, like dried meat and natural sugar-free yogurt help reduce appetite and maintain a proper diet.
Studies have shown that a protein diet not only reduces the amount of calories eaten (by as much as 441 calories per day), but also leads to weight loss – almost 4 kg per 16 weeks.
# 3 Add Glucomannan to Your Diet
Scientists say this is the second most important step for losing weight.
Glucomannan is a fiber found in the roots of a plant. konjac or cognac. It is a very low-calorie food with high fiber content. Glucomannan has a long chain a structure that makes it difficult to digest in the intestines.
It is a complex polysaccharide and carbohydrate.
Glucomannan is not only rich in fiber, it is also capable of to keep the volume of water 50 times larger than its own. Because of his unique and complex chemical composition, cognac fiber plants can reduce the risk of metabolic diseases, for example diabetes and obesity.
It works like a sponge that sucks fat and sugar into the body.
Glucomannan also greatly reduces appetite. Gel-like the consistency of food expands in the stomach, tricking the brain and forcing him to think that the stomach is full, and you are full.
Glucomannan leads to significant results in fat burning, and may be one of the best supplements to reduce it. is he effective for both long-term and short-term weight loss.
#4. Sleep more
If you need a simple means to constantly suppress appetite, sleep is your best decision.
It’s free, great, and then, there is nothing better than good sleep after a hard workout.
Sleep is an important physiological process. It improves the immune system. system, health, improves physical performance and corrects emotional health.
Those who sleep little are usually overweight.
Sleep is also an important regulator of metabolism and appetite.
Of the 23 different studies on the relationship between sleep quality and obesity, 17 have proven that poor sleep causes weight gain. Adult people who Do not sleep 8 hours in a row, 55% more likely to be overweight.
Lack of sleep stimulates the release of ghrelin. Remember that this Does hormone increase hunger and appetite? It has also been proven that people who slept less than 5 hours during the study had ghrelin levels that exceeded baseline by 15%.
#5. Eat more spices
You do not have to be a lover of spicy and spicy food, but it’s still worth adding to your diet if you want control your appetite and hunger.
Chili pepper is low in calories and rich in antioxidants.
But the most useful property of chili pepper for the body is that it contains a compound called capsaicin.
This compound provokes pain-sensitive nerves. receptors, which is why chili peppers seem so spicy to us. But due to the fact that it provokes an anti-inflammatory response, chili peppers can reduce the symptoms of arthritis, autoimmune diseases and pain in diabetes.
Chili pepper also raises body temperature, which raises the amount of energy used by the body. It stimulates blood flow, due to which the breakdown of energy from fat is accelerated. Also spicy foods have been proven to lower appetite.
Scientific experiments have proven that adding cayenne pepper to food caused a decrease in appetite, due to which the number of calories eaten at one meal decreased by 80 kcal, which is quite much.
Summarize
In losing weight and burning fat, it all depends on energy balance – if you eat more calories than the body needs, then we we gain weight, and if we consume less than we burn, then soon in our body will undergo favorable changes.
Regulation of appetite is not the last factor in the diet. Controlling your appetite is not easy, especially if you are emotional eater or you have bad habits that you need to eradicate.
Use the tips above to clean forever hunger when dieting and changing your body.