If you liked the article, share it on social networks! Thank you!
Do you always feel hungry? Do you always leave the table hungry? We all understand that it is difficult to learn to control an increased appetite, especially if you have a habit of snacking frequently. But trust me, you can do it! Controlling your appetite is the best way to lose weight and prevent heart disease, diabetes, hypertension and metabolic disorders. However, this does not mean that you should go hungry. All you have to do is read this article to learn the difference between physical and mental hunger and follow our 20 effective tips!
Method number 3: Supplement dishes with vegetables, fruits or herbs
Another way to control your appetite is to add vegetables to every dish. It's an easy way to cut calories and fill up. For example, you can top a sandwich with spinach leaves, or you can add spinach—and its fiber and nutrients—to pasta. Here are some more ideas on how to eat more vegetables and fruits: replace minced meat in recipes half with mushrooms, eat less oatmeal, but add sliced apple to it, instead of bread eat pita made from whole grain flour - pita can be filled with vegetables.
What pills reduce appetite
The success of any weight loss diet depends on two things - a calorie deficit and appetite control. Reducing your caloric intake too much or too sharply will make you feel hunger more clearly. Difficulties in controlling appetite may be encountered by people who have made a moderate calorie deficit and balanced their diet according to BJU. This is because they are used to eating more food than they eat now. There are several ways to control hunger while losing weight: pills, natural methods and a well-planned diet, but first things first.
Appetite control pills
The pharmacy market offers a whole line of drugs to control hunger. Each one has its own mechanism of action. The most popular names: Reduxin, Lindaxa, Meridia, Goldline, Turboslim Appetite Control, Garcinia, MCC.
Reduxin, Lindaxa, Meridia, Goldline contain sibutramine, which is prohibited for free sale. It affects the appetite centers in the brain - it captures norepinephrine and serotonin, reducing hunger and allowing you to feel full for a long time. When the drug is discontinued, the increased appetite returns. The reason for the ban on sibutramine was side effects in the form of disturbances in the functioning of the nervous system and gastrointestinal tract, and exacerbation of mental disorders. To date, the substance has not been sufficiently studied, and the use of the above drugs should be under the strict supervision of a doctor.
Turboslim Appetite control - the drug contains hoodia gordoniya extract, which suppresses the feeling of hunger. This plant contains the P57 molecule, a steroid glycoside, which is many times more active than glucose in affecting the hypothalamus, suppressing appetite. The first human trial showed that taking Hoodia helps reduce calories, but the evidence is insufficient (calorizer). Firstly, only seven people participated in the study, which is negligible by scientific standards, and secondly, there is no scientific data on the side effects of using Hoodia Gordonia extract. This gives the manufacturer the right to say that the drug has no side effects, but in reality they simply have not been studied yet.
Garcinia – contains garcinia cambogia extract, kelp, ficus, vitamins and, chromium, magnesium. Garcinia Cambogia is known for containing hydroxycitric acid, which maintains sufficient levels of glucose in the blood to feel full for a long time. Chromium picolinate enhances its effect. Chromium, magnesium, vitamins B6 and C really improve metabolic processes in the body, and ficus and kelp are aimed at maintaining the functions of the thyroid gland. The manufacturer does not say that Garcinia Cambogia is a stimulant of the nervous system, which can cause addiction, insomnia, and psycho-emotional disorders.
MCC – the active substance of the drug is microcellulose (dietary fiber). Once in the stomach, it swells in it, which gives a long-term feeling of fullness. To do this, you need to drink 6-10 tablets per dose and wash them down with plenty of water. MCC also acts as a sorbent, preventing the absorption of dietary fat. You don’t need to be a biochemist to understand that MCC is a powder form of plant cell walls, that is, non-digestible fiber.
Fiber similarly swells in the stomach and gives a feeling of fullness if washed down with plenty of water. It prevents the absorption of some dietary fats, improves the functioning of the gastrointestinal tract and helps reduce weight, but costs tens of times less. All vegetables, grains and fruits contain fiber, so nutritionists recommend making complex carbohydrates and vegetables the basis of your diet.
Natural Methods to Control Appetite
As mentioned above, self-control is an important part of appetite control. In her book Eat Less, Gillian Riley describes in detail the differences between physiological and psychological hunger and gives a technique for managing your appetite, “Times and Plans.” The point is, after eating, designate the next meal for yourself - describe in detail its composition, volume and time when you are going to eat it. All you have to do is hold out until this time and not break down while eating.
Gillian suggests listening to your feelings, and perhaps refusing food if it turns out that you are not hungry. This exercise helps change eating behavior and develop the habit of not overeating. The question arises, how can you survive without putting a single crumb in your mouth?
- Drink water - the feeling of thirst is similar to the feeling of hunger, sometimes it is enough to drink 1-2 glasses of water to understand that you are not hungry.
- Keep yourself busy with something - when you are busy with an exciting activity, you think less about food, do not experience psychological hunger, and can come to an agreement with yourself. Work on your quality of life - food cravings will go away on their own.
- Do physical exercises - this can be any short complex with your own weight. It is known that adequate physical activity dulls hunger for a while.
- Drink coffee - caffeine without added sugar and milk not only blocks hunger, but also increases calorie expenditure by up to 100 kcal per day. Coffee should be drunk with caution, and it is contraindicated for people with hypertension and other diseases of the cardiovascular system.
Controlling hunger is not a state or sudden awareness, but a plan, regular actions and the ability to listen to your feelings.
Controlling hunger with food
The composition of the diet can influence appetite. The main components of nutrition to control hunger are: proteins, fiber, fats.
Fiber creates volume in the stomach, helping you feel fuller longer, but you won’t be full with just a salad. You should add healthy fats to it - vegetable oil, nuts or avocado. Fats slow down the digestion of food, which increases satiety. Be attentive to fats - they can easily go over your daily calorie intake. When it comes to protein, there is research suggesting that high protein intake helps control appetite during weight loss. For men this is 2-3 g per kilogram of weight, and for women 1.8-2.2 g per kilogram of weight (but not more than 200 grams for people who are severely overweight). People who are overweight should be considered at dry weight, i.e. excluding fat percentage.
Proper distribution of calories throughout the day will help control food cravings. Choose a convenient number of meals and listen to your feelings (calorizator). Think about when you feel hungry and go for food. Schedule your largest meal at this time. For example, if you don’t feel hungry in the morning and can’t control yourself in the evening, make a light breakfast and a hearty dinner. You will lose weight as long as you fit into a calorie deficit and BJU.
Appetite control pills may be effective, but they have not yet been fully studied. Taking them is a big risk, and after stopping the drug everything will come back. The appetite will increase again because there was no conscious control over it. Therefore, whether you take pills or not, the real work on yourself is working on your habits and your diet.
Author: Ekaterina G., nutritionist, fitness blogger (especially for) Copying this article in whole or in part is prohibited.
Method #10: Before you grab your food, take a victory lap around the buffet.
All the same scientists at Cornell University conducted an experiment: they placed two tables separately from each other with the same food: scrambled eggs, potatoes, bacon, cinnamon rolls, low-fat granola, low-fat yogurt and fruit. On one table, food was arranged in order from most healthy to least healthy, and on the second table, in the reverse order. Regardless of which table people approached, 75% of them chose the first dish in the row. So the first three dishes in the row took up two-thirds of the total food they chose. Therefore, when you have a table with different dishes in front of you, take a “lap of honor” and choose the healthiest dishes.
Olfactory hunger
A person can distinguish ten thousand smells and often enjoys the aroma of food no less than its taste. Brioche, roast or steak... One fragrance can whet your appetite. To satisfy such hunger, you need:
- Inhale the aromas of the foods on the plate, just as we do with a glass of wine.
- While eating, concentrate on the smells - inhale, inhale, inhale.
- Regularly arrange an aromatherapy session with your favorite notes - vanilla, almond, cocoa - and observe what emotions they give rise to.
Method #13: Use smaller utensils and serving utensils
It turns out that even nutrition experts are not so good at visually determining portion sizes. An experiment was conducted in which 85 nutrition experts were gathered for an ice cream party to celebrate the success of one of their colleagues. The experts were randomly given large and small ice cream bowls, as well as large and small ice cream spoons. As a result, those who had large ice cream bowls helped themselves to 31% more ice cream, and didn’t even notice. Those with larger spoons scooped up 14.5% more ice cream. What is the moral? Use small serving utensils and eat from small plates.
Taste hunger
It corresponds to the desire to feel a specific texture on the tongue (mousse, jelly, etc.). What feels good and what doesn't is determined by genetics, family, and culture. Our taste buds force us to eat more than we need, just for the pleasure of it. To calm them down, it’s correct:
- Try the same product in different consistencies, as is customary in Japanese cuisine. For example, alternate raw fish with boiled, grilled or battered fish.
- Eat a varied diet. It’s not for nothing that the chefs of the most famous restaurants bend over backwards to invent something unusual.
Hunger of the mind
“I should eat at least five types of fresh vegetables a day,” “dairy products are unhealthy,” etc. Such imposed rules violate a harmonious relationship with food. If you always eat according to instructions, a breakdown is inevitable. It is better not to divide dishes into healthy and harmful, but to try, for example, one day to satiate the body with some unnecessary product. Thus, psychotherapist Gerard Apfeldorfer suggests getting rid of painful addiction to sweets by eating, for example, only chocolate for several days. But it's cruel. It’s better to just eat it little by little, not forgetting to look at, smell and savor every bite. And also carefully listen to the signals of the stomach in order to stop in time. Having ceased to be forbidden, any product loses its halo of attractiveness.
Eat protein foods.
It's more nutritious than carbohydrates and fats, a property due to the fact that protein-rich foods affect hormones in the digestive tract that signal to the brain that you're full. Proteins in the human body directly affect growth and development, are the main building material, have a beneficial effect on metabolism, protective functions, and a sufficient amount of proteins is the key to effective weight control.
You can get protein without the extra calories by including Herbalife protein-rich products in your diet - protein bars and Formula 1 shakes.
