Content

• Steps
• Tips
• Warnings

Appetite is a phenomenon of both physiological and psychological nature. Sometimes we eat out of boredom, or when we are anxious, or it’s just time to eat, even if we’re not hungry at all. There are many weight loss programs and diet drugs advertised to suppress appetite. In this article, we'll show you how to naturally reduce your appetite.

Steps

1. 1 Brush your teeth or rinse your mouth. After that, most people won't feel like eating, especially since most foods will taste bad. Fortunately, there are ways to counteract this toothpaste aftertaste.
2. 2 Drink water or unsweetened herbal tea. Do this throughout the day.
3. 3 Exercise. Both aerobic exercise and strength training alter your hormone levels, thereby temporarily suppressing your appetite. But aerobic exercise is more effective because, unlike strength exercise, it affects the levels of two hormones, but there is a tendency to compensate for the loss of energy with subsequent meals.
4. 4 Have coffee or tea. Caffeine suppresses appetite in some people. If you are trying to lose weight, do not add sugar to coffee or tea.
5. 5 Find something to do for 20-30 minutes. Get away from the kitchen and do something that interests you. During this time, most hunger cravings will pass unnoticed. After that, find something else to do (eating can only be a way to cope with boredom).
6. 6 Look at the picture of something disgusting. For example, filming a medical or surgical procedure will discourage you from thinking about food.
7. 7 Imagine eating something disgusting.
8. 8 Do something that is disgusting. For example, clean a toilet or waste basket.
9. 9 Smell something spoiled. The smell of the trash can will help you with this. The same effect will be from a foul-smelling person. For some, even the smell of very strong perfume or cologne is enough to twist their stomach.
10. 10 Eat something bulky but low in calories. Plain soup (mostly water) or salad (mostly greens) are great.
11. 11 Get enough sleep. Lack of sleep can lead to a decrease in the level of leptin in the body, which in turn can lead to feelings of hunger. Read the article "How to Know How Much Sleep You Need".
12. 12 Add more fiber to your diet. The video below explains, among other things, exactly how this can affect your appetite.
13. 13 Add more protein to your diet. Protein is digested slowly and, unlike fats and carbohydrates, takes longer to be converted into adipose tissue. Vegetable oil is a great source of protein. Beans, nuts, eggs and dairy products are also high in protein.
14. 14 Don't eat sugary foods. For most people, especially obese people, high amounts of sugar will spike blood sugar levels, making you feel tired and hungry even more.
15. 15 Eat slowly. Small spoons will help you with this. After you start eating, you need about twenty minutes to feel full (this is the amount of time your brain needs to send a signal that you are full). If you eat fast, you will eat much more food during those twenty minutes.
16. 16 Screw in a blue light bulb in your refrigerator or place a blue plate inside. Blue reduces appetite, while yellow and red increase it.

Tips

• If you feel hungry, drink something. Sometimes the body confuses thirst with hunger.
• Put less food on your plate. The less food you see, the less you will eat it.
• Eat lots of fruits, vegetables, meats, and cereals. These food groups will help keep your appetite in balance.
• Chew sugarless gum and avoid adding sugar to coffee. If you want to make something sweet, add an artificial substitute.
• Chew gum. Research shows that chewing gum suppresses hunger.
• Eat in a smaller plate. This will fool your brain into eating a regular plate of food.
• Try eating six small meals a day to keep your metabolism going. It is best to eat at a fixed time.
• Some foods, such as raw celery, require more calories to digest than the celery itself.

Warnings

• It's good that you want to reduce your appetite, but you still need to eat! It is very important for your body to take three or eight meals a day, but in smaller portions (this will help speed up your metabolism). If you burn more calories than you consume, you will lose weight. Eat healthy foods regularly, but only when you are hungry. Don't starve. The disorder that causes people to refuse to eat is called Anorexia nervosa, and it is very dangerous.