Content

• To step
• Method 1 of 3: Suppress hunger
• Method 2 of 3: Regulate hunger
• Method 3 of 3: Suppressing your hunger physically
• Tips
• Warnings

Hunger or hunger is both a psychological and a physical phenomenon. Sometimes we eat because we are bored, stressed, or because it is "time" to eat, even though we are not really hungry. There are all kinds of diet programs and diet pills that are said to suppress appetite, but it is possible to reduce your appetite naturally through diet and exercise.

To step

Method 1 of 3: Suppress hunger

1. Fill yourself with fiber. Fiber is a non-digestible complex carbohydrate that keeps you full with few calories. Fiber-rich foods such as oats are a great fit for a diet, as it not only satisfies hunger, but also provides even energy as it regulates insulin and blood sugar release.
   • It is recommended that you get 14 grams of fiber for every 1,000 calories you eat, or an average of 28 grams per day for women and 38 grams for men.
   • If you want to lose weight, eat lots of vegetables, legumes and fruits that are high in fiber.
   • Eat oatmeal for breakfast and you'll survive until lunch without snacking. Oats digest slowly and keep you filled for a long time.
2. Drink coffee. A few cups of coffee in the morning will kickstart your metabolism and suppress your appetite. In some people, however, coffee has the opposite effect. Find out how your body reacts to coffee and adjusts your behavior accordingly.
   • Coffee beans are full of caffeine and antioxidants that are easily absorbed by the body. The effect is noticeable within an hour of having a cup of coffee.
3. Eat dark chocolate. Chocolate lovers can indulge themselves. Buy dark chocolate that contains at least 70% cocoa, as it is bitter enough to reduce your appetite.
   • Cocoa contains stearic acid, which slows down digestion and keeps you full for longer.
   • Take a piece of dark chocolate with your cup of coffee, then you have a double effect.
4. Eat more protein and fat. To burn protein, you expend energy from calories, which release hormones that suppress hunger. Proteins and fat are the best to satisfy hunger because they keep blood sugar levels stable. As a result, you are less likely to suffer from hunger or binge eating. If you eat fat in moderation, although it has less thermal effect, you will be full longer if you are on a diet.
   • Replace 15-30 percent of your carbohydrates with lean protein and you'll lose weight faster and feel less hungry.
   • Casein protein, often found in powder supplements, is a protein that is slowly released to make you feel fuller and suppress appetite.
   • Low-fat diets are counterproductive; it makes you hungry faster. Fat is not bad for you if you eat it in moderation, and it has many health benefits. It also makes your food taste better.
5. Experiment with carbohydrates. Sugar and starch are important energy sources for your metabolism. Carbohydrates consisting of starch are full of nutrients and make you feel full faster.
   • Starch is digested slowly, so you are less hungry and have less appetite.
   • There is also fiber in starch, so you are quickly saturated.
6. Hydrate with water. Water fills your stomach. Since the body consists mainly of water, it also needs a lot of water. Whether water suppresses appetite or not, it is vital to our body and contains zero calories.
   • Drinking eight glasses of water a day is no longer supported by most studies. Instead, you should do your body weight times 30. This result is the number of milliliters you should drink per day. So suppose you weigh 100 kilos, then you have to drink 100 x 30 = 3000 ml (= 3 liters) of water per day.
   • Add some lemon juice to your water to give it more flavor.
   • Water is much better than soft drinks or alcohol, because it dehydrates you.
   • If you get hungry between meals and you've already eaten a healthy snack, drink a glass of water to fill your stomach and satisfy your hunger.

Method 2 of 3: Regulate hunger

1. Breakfast every day. There is a reason people say that breakfast is the most important meal of the day: your body has been fasting all night and it makes you less hungry during the day. Research shows that people who don't eat breakfast are more likely to grab a snack in the afternoon.
   • NES is a syndrome in which one has nighttime binges. It involves people getting up at night to eat, and it is clinically seen as an eating disorder. Eating breakfast every day reduces the chance of this disorder developing.
   • Research has also shown that skipping breakfast increases the risk of obesity, high blood pressure, insulin resistance and increased lipid levels.
   • Skipping other meals has the same impact as skipping breakfast. While many people think they will lose weight if they skip meals, the opposite is true. It makes you eat more snacks and gain weight earlier.
2. Eat healthy snacks. There's nothing wrong with an afternoon snack, just make sure it's fruits, vegetables, or lean proteins, such as chicken breast or fish. These healthy snacks will satisfy your hunger until dinner, and they have an added value: vitamins, minerals and other nutrients that are good for your body.
   • Do not eat or drink things with sugar, because they do not satisfy your hunger and make you want to eat sweets all day long.
   • If you crave something fatty, eat healthy fats that will make your cravings less and prevent you from overeating.
3. Eat mindfully. By eating mindfully, you are less likely to overeat. You need to focus on each step of eating a snack, making you aware of portion size and avoiding overeating your meal.
   • The purpose of mindful eating is to eliminate distractions such as watching TV or playing with the computer while you eat. This distraction prevents you from realizing how much you eat.
   • An example is eating a raisin, or other dried fruit that you can hold, feel, view, smell, and taste. By eating the raisin you have experienced a wide variety of feelings so that you know how meaningful this practice is.
   • Try to spend at least 20 minutes on your meal so that you chew gently and digest it properly.
4. Adjust your nutrition to your physiology. How often you eat a day depends on how active you are, your lifestyle and what is practical. There are benefits to eating just a few meals a day, as well as eating up to eight meals. The most important thing is to establish a routine that is best for your health.
   • If you eat more often, such as six to eight times a day, you will not significantly increase your metabolism or lose fat faster. For example, if you eat three 1,000-calorie meals a day, or six 500-calorie meals, that's both a total of 3,000 calories. Your energy levels remain the same, so multiple meals a day is not necessarily better for controlling appetite.
   • If you want to gain more muscle and become stronger, or if you have diabetes, it is good to eat small meals more often. But if you want to lose fat or are very busy, you can eat less often.
   • The best approach is to eat when you are hungry and stop when you are full.

Method 3 of 3: Suppressing your hunger physically

1. Exercise regularly. The influence of movement is difficult. If you exercise moderately intensively, your body will suppress hunger, because you will then use stored fat as an energy source, while less intensive exercise, such as walking, swimming and jogging, will make you more hungry.
   • Research has shown that the neural response to eating decreases significantly with moderate to high intensity exercise.
   • Movement also decreases the stimuli in the brain responsible for anticipating food. This reduces hunger, keeps you healthy and reduces stress.
2. Get plenty of sleep. Numerous studies have been conducted on sleep and sleep deprivation, and its impact on the body. In general, sleep deprivation has a negative impact on the body and more hormones are produced that cause a feeling of hunger, so that we eat more snacks during the day.
   • Research shows that a sleep-deprived body needs more carbohydrates. Scientists believe this is due to the body's natural cravings for carbohydrates when energy levels are low.
   • Sleep can be directly linked to nutrition. Long-term sleep deprivation can lead to overeating.
   • The production of leptin, a hormone released by fat cells that suppresses appetite, is largely dependent on how much you sleep. Sleep deprivation can therefore have a major influence on the feeling of hunger.
3. Try yoga. Yoga can reduce your appetite. Through yoga you become more aware of your body and you feel it sooner when you are full. You will also be less likely to snack.
   • At least an hour of yoga a week reduces appetite. Because yoga reduces stress, it suppresses the hormone cortisol, which has been linked to binge eating.
   • Mindful eating, so the step-by-step process of eating, is also part of yoga. This process causes you to stop eating when you are full.
4. Control emotional hunger. Eating because you are bored is an acquired habit, but it is difficult for many people to distinguish true hunger from emotional hunger.
   • True physical hunger usually comes on gradually and can be easily satisfied with most foods. You automatically stop when you have enough and don't feel guilty. However, if you eat because you are bored, you will mainly get cravings for certain things, it will come on quickly and can lead to you overeating. You probably also feel guilty after eating out.
   • Write in a journal what you eat throughout the day. Also keep track of how you feel before and after you eat. If you find yourself often eating unhealthy things between meals, or if you often eat late at night and feel guilty, try doing something else, such as taking a walk, reading a book, or playing with your pet .
   • If you can't resist, eat a healthy snack, such as fruits, vegetables, or nuts.

Tips

• Have a drink when you find yourself getting hungry; the body often confuses the need for water and food.
• Do not fill your plate completely; the less you see, the less you will eat.
• Try to eat more fruits, vegetables, meat and grains. These healthy food groups will help balance your appetite.
• Certain foods, such as raw celery, require more calories to digest than they contain.
• Eat from smaller plates; a smaller plate makes your brain think that an entire plate full of food has been consumed.
• Listen to music, sing, dance, exercise, or whatever can positively distract you when you're hungry.
• Chew sugar-free gum and don't put sugar in your coffee. If you really have to, you can use artificial sweeteners.

Warnings

• It's okay to slow down your appetite, but you do need to eat. It is important for your body to eat 3 decent meals a day or up to eight small meals a day (this helps to increase your metabolism). If you burn more calories than you take in, you will lose weight. Eat healthy and regularly, but only when you are hungry. Do not stop eating, it is very unhealthy and can eventually lead to anorexia nervosa.