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For many people, the hardest part of losing weight is hunger.
We feel more hungry when we start to increase exercise, reduce calories and this can lead to binge-eating.
I tend to do intermittent fasting on the regular and some mornings it can be a little difficult to make it past the morning grumbles.
Luckily, there are many appetite suppressant hacks you can use to suppress these urges. Weight loss can be made a little more comfortable or fasting a little easier with simple little tricks that can work if you start using them.
1. be a slow eater during meals
Faster eaters are up to 115% more likely to be obese than slow eaters.
Why is this the case?
It has something with the hunger hormone Ghrelin. Ghrelin works by sending fullness signals to your brain. But the problem is it takes these signals about 20 minutes to reach your brain.
So, by slowing down how fast you eat, you give yourself the time to feel full.
2. stop eating high-calorie low fiber foods
Eating lots of high fiber foods is one of the keys to suppress your appetite.
High fiber foods like fruits and vegetables slow digestion and will keep food in your stomach for longer. Making you feel fuller for longer.
Research has also shown eating fiber causes your body to produce a chemical called “acetate.”
This chemical makes changes to brain cells that control hunger, causing you to have fewer hunger cravings.
A perfect easy recipe and super high in fiber is my Bursting Mediterranean Chicken Salad with Buttermilk Dressing.
Dang!! It’s so good.
3. Meditate to help control hunger (Science says so)
Meditation has many health benefits. But you might not know it’s also a very effective way to suppress your appetite. Research into “mindful eating” has proven this.
But it also gives a lot of insight into how relieving stress can prevent binge-eating.
4. eat more of these foods
Spicy foods like cayenne pepper, cinnamon, jalapeno’s, turmeric, and chili are not only a great way to add flavor to your food. They also help to suppress your appetite.
Hot peppers can also increase your body temperature, which boosts your metabolism. And increase the fat burning process by up to 16 percent, this is known as the thermic effect of foods.
5. Don’t overtrain
You might not realize this. And it might sound counterintuitive. But overtraining can cause you to gain weight.
Why? Because it puts a high amount of stress on your body.
And this stress increases your cortisol level, which raises your insulin and leptin levels.
These are the hormones involved in hunger cravings and binge eating.
6. Eat more high density, low-calorie foods
Eating more high-density, low calory foods is an easy way to suppress your appetite. What is a high density, low-calorie food?
Foods that contain minimal calories compared to how much they weigh. High-density foods include vegetables, fruits, meat and fish, and boiled eggs.
7. drink the green
Green tea is one of the most popular drinks in the world, particularly this green tea. And for a good reason. Next to water, it’s the healthiest drink you can possibly have. This is also because it helps to suppress your appetite.
How? By affecting the hormones norepinephrine and dopamine, which activates the sympathetic nervous system.
8. drink decaf
Coffee is a great appetite suppressant because it contains “chlorogenic acids.” An amazing substance that can control hunger and suppress appetite.
Decaffeinated coffee works even better (this brand) than regular coffee because it contains the protein “PYY.” Just make sure you don’t drink too much regular coffee.
Too much caffeine can increase your cortisol level, which can lead to binge eating.
9. use certain essential oils
Research has shown smelling the scent of peppermint every two hours for 5 days decrease hunger levels. And it can help you eat up to almost 1800 calories less per week.
It might be a good time to respawn the aromatherapy diffuser you buried in the back of the closet and get some peppermint oil into the air.
10. become less stressed, reduces hunger
Binge-eating is usually not caused by an inability to control yourself. But by an excess of stress, which makes the urge to binge-eat almost impossible to resist.
That’s why managing your stress levels is so important. You can maintain your stress levels by:
- Getting enough quality sleep. 7-8 hours a night.
- Don’t overwork yourself.
- Make time for hobbies, interests, and relaxation.
- Limit your alcohol consumption.
- Don’t drink too many caffeinated drinks.
- Train and follow an exercise plan.
- Use adaptogen herbs to reduce stress and anxiety.
- Practice meditation or listening to calming music.
11. Eat more probiotic foods
Probiotic foods are foods that contain beneficial bacteria for your gut health. Eating lots of foods with probiotics has a lot of positive health benefits. And it helps decrease your appetite.
Examples of foods that contain probiotics:
12. Eat enough proteins and healthy fats. here’s why.
Eating enough proteins and healthy fats are just as crucial for controlling hunger pains as fiber. Proteins take a longer time to digest than the other macronutrients, which makes you feel full for a long time.
Choosing the right healthy proteins is important for a healthy heart.
Healthy fats curb your appetite by stimulating leptin, a protein secreted by stored fat, which shuts off hunger.
13. more, more and more.
Drinking more water is a great way to suppress your hunger. This is because it fills up your stomach, which sends signals to your brain that you’re full.
Research has shown that drinking water before every big meal can help you to eat less.
14. Eat mindfully
Eating mindfully is a way of eating based on mindfulness, a form of meditation. The goal of mindful eating is to be more aware of what you eat. And how what you eat affects your emotions and health.
You can practice mindful eating by:
- Eating slowly and without any distraction
- Making your food choices based on your physical, emotional, and mental health
- Truly enjoy your food by fully experiencing the smells, textures, and flavors
- Making a distinction between real hunger and hunger-cravings
15. Eat dark chocolate. I give you permission
I can imagine you’re quite happy to find this one on the list. Dark chocolate has the power to suppress your appetite because of 2 reasons: It’s high in cocoa, which has a bittersweet flavor.
This flavor has been shown to decreases the desire to eat. Also, spikes in blood sugar levels play a significant role in binge-eating.
And some of the antioxidants found in cacao can control your blood sugar levels. Just make sure the chocolate you buy is high in cocoa, about 70% cocoa or higher. And low in sugar.
16. Chew sugar-free gum
Chewing gum can not only relieve anxiety, reduce stress, and improve your memory and alertness.
But it also reduces hunger cravings. So, the next time you’re craving a snack? Try chewing on some gum instead.
Using these 16 appetite suppressants hacks, you can better control these. And make it a whole lot easier to eat less.
Founder of EWS. Research writer and test performance hacker, avid intermittent faster, and weight loss specialist. Improve your health and torch fat by downloading the 31 Day Fasting Method.