Curb your Cravings during Weight Loss.
How to CURB cravings & appetite during weight loss.
Losing weight generally means that you are in need of reducing your daily calorie intake. Unfortunately, weight loss efforts often lead to increased appetite and hunger. This makes weight loss NOT so much fun. Here’s how to combat those cravings.
Here are research driven ways to reduce hunger and appetite during weight loss efforts:
Eat just the right amount of protein and fiber combinations. Protein and fiber that is effectively added to your meals can increase feelings of fullness, make you likely to eat less at your next meal and help fat loss. Fiber intake also stretches the stomach, slows the emptying rate, and prompts the release of fullness hormones. This biggest helpers are fiber and protein rich beans, peas, chickpeas, and lentils. Further, there are fewer negative health conditions that have been linked to high fiber diets. These foods often contain many other beneficial nutrients, including vitamins, minerals, and antioxidants.
Be mindful of your caloric fluids. Solid calories and liquid calories can affect appetite differently. Chewing time allows solids to stay in contact with the taste buds for longer, which can also promote feelings of fullness. Eating calories rather than drinking them can help you eat less without feeling more hungry.
Consume Coffee. Coffee has many benefits for health and perks.. literally. HA. It will also help decrease appetite.
Figure out if you just need water. Drinking water can help decrease the hunger you feel before meals and also may also increase feelings of fullness after a meal. Further, dehydration can also mimic hunger so even drinking a few glasses will be beneficial.
Be mindful. Even past everyday feelings and all that feel good mumbo jumbo I talk about.. being mindful about food is also super important. Eating quickly or while distracted can make it more difficult for your brain to recognize these signals. Not to mention, you really need to chew your food 30-40 times. Eliminate distractions and enjoy the meal in front of you.
Get in the Ginger. You have heard me praise ginger and how much I LOVE it.. Ginger has many health benefits including reductions of nausea, muscle pain, inflammation and blood sugar levels. Ginger decreases feelings of hunger and is a great additive to food and even in water.
Have a little spice in your life. Capsaicin, found in hot peppers, and capsiate, found in sweet peppers decrease hunger and increase feelings of fullness. These compounds also generate heat which increases the number of calories burned after a meal.
Exercise. Exercise reduce the activation of certain parts of the brain linked to food cravings, which can result in a lower motivation to eat. It can also reduce hunger hormone levels, while increasing feelings of fullness.
Get adequate sleep. Getting enough quality sleep will reduce cravings and hunger. Inadequate sleep can increase hunger and appetite. Being rested and feeling 100% decreases the likelihood you will reach for that sugary pick me up.
Reduce Stress. Too much stress increases cortisol levels which drives up food cravings and the desire to overeat.
Hunger is an important and natural signal that should not be ignored. Reducing cravings is important in weight loss efforts but your health is vital. Listen to your body. Excess hunger shouldn’t be ignored. Excessive restriction for weight loss can lead to an unhealthy relationship with food and jeopardize your health. Always consult a professional.
