Fitness is linked to healthy eating and appetite control. Many people wrongly link it to starvation, but appetite suppression is a different ball game altogether. You need to reduce food cravings only to the point that you stop at the optimal amount. Before we start, we would like to mention that your optimal intake depends on your current health condition.
Let us look at some easy ways to suppress your appetite.
1. The classic water trick
Drink a glass of water or some soup before starting a meal because it will make you feel fuller and cause you to eat less. Several studies have found that overweight women attained higher fat and appetite reduction after drinking 1.5 liters of water for eight weeks.
2. Fibrous foods
Fiber stays in your body for longer, and it does not break down other eatables, making you feel full. Even though research has shown conflicting results regarding fibrous foods as appetite suppressants, it is a given that fibre is associated with low obesity rates and overall good health.
3. Ginger, dark chocolate and spices
The stearic acid content in dark chocolate slows down the digestion process. It also suppresses your hunger hormones, making you eat less. Dark chocolate claims to suppress appetite (1) (2), but we require more research with diverse samples on this subject.
On the other hand, ginger comes with several health benefits, including appetite suppression. A small study had found that consuming ginger powder diluted in water suppressed the appetite of people.
Capsaicin is a compound found in several spices, including sweet and hot pepper. A study found that it causes people to feel full. They also generate heat, implying that they may burn calories. However, people could develop tolerance to their appetite-suppressing effects.
4. Get some exercise and sleep
On the surface, exercise may appear to have the opposite effect, because we all feel hungry post a workout. Exercising triggers hunger hormones, reducing the overall appetite along with burning calories. Aerobic and resistance exercises have shown to reduce hunger.
Develop a healthy 7+ hour sleep routine to keep your appetite in check. People who sleep less have reported not feeling full after breakfast. Losing sleep also makes you more likely to feel stressed out and anxious. Stress eating due to intense emotions causes appetite to increase over time, so it is best to keep yourself relaxed.
5. Pay attention to your food
Eating a tasty snack while watching your favorite show is an easy, unhealthy way to relax. It is because you often do not realize how much you have eaten until you are uncomfortable. The same phenomenon applies to social situations. Studies have shown that people tend to eat much more when they are engrossed in social gatherings. It eventually results in an increased appetite. Be mindful of the quantity you consume to avoid overeating.
Appetite suppression can lead to nutritional deficits when taken to extreme lengths. Remember that it does not imply starving yourself because you need to eat enough to function effectively.
Ally Cooper, MS, RDN is a registered dietitian with a Master’s in Human Nutrition. Ally is also an advocate of real vs fake supplements. Ally has been featured and quoted in publications like Parade Magazine, The Healthy, Fitbit.com. ALly is passionate about fitness and when she is busy reviewing supplements, she listens to her favourite music and chill. 🙂