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How to Control Appetite

February 15, 2024 by admin Category: How To

You are viewing the article How to Control Appetite  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 18 people, some of whom are anonymous, have edited and improved the article over time.

There are 14 references cited in this article that you can view at the bottom of the page.

This article has been viewed 6,113 times.

It sucks when despite your efforts to lose weight to be “healthier”, you can’t resist your hunger and constantly make friends with chips. That’s not you. It’s ghrelin – the hormone that puts pressure on your body and makes you unable to stop eating. To overcome hunger and maintain rapid weight loss, eat plenty of low-calorie and nutrient-dense foods, drink plenty between meals, and find ways to manage stress.

Table of Contents

  • Steps
    • Eat Low Calorie and Nutrient Rich Foods
    • Drink Healthy Drinks
    • Changing Daily Habits
  • Advice

Steps

Eat Low Calorie and Nutrient Rich Foods

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Image titled Suppress Appetite Step 01

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Start your day with oatmeal. Using rolled oats or chopped oats (not instant oats) is a great way to keep hunger at bay until lunch. Oatmeal has a low glycemic index, which means it won’t trigger hunger-spanning blood sugar. [1] X Research Source Besides being healthy, oatmeal with almond milk and a few pieces of apple or grapefruit is not a bad choice to control appetite.

  • Oatmeal will not work if taken with brown sugar or maple syrup because they raise blood sugar and make you hungry.
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Image titled Suppress Appetite Step 02

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Eat fat-free protein – eggs, lean meat or yogurt. Fat-free protein in the morning provides a satisfying feeling for the whole day. Research shows that this is also the time when fat-free protein works best. So take it for breakfast. [2] X Research Source

  • As far as protein is concerned, you shouldn’t completely eliminate fat either. Use healthy fats like olive oil and avocado to keep you fuller longer.
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Image titled Suppress Appetite Step 03

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Add grapefruit to the menu. Although a fast weight loss diet with 100% grapefruit is something that should be avoided, the fact that half a grapefruit per serving is effective in weight loss. Grapefruit has properties that help lower insulin levels after eating and suppress hunger. [3] X Research Sources
However, if you take medication, you need to pay special attention to the interaction between grapefruit and drugs because this fruit reacts poorly with 85 different drugs, 45 of which bring extremely serious consequences. [4] X Research Sources
Be especially careful with grapefruit. Do not eat grapefruit while being treated with erectile dysfunction drugs, estrogens, statin drugs used for high cholesterol, calcium channel blockers, sedatives, thyroid hormone replacement drugs, some chemotherapy drugs and immunomodulators, antifungal and some other antibiotics, beta blockers, pain relievers and any other drugs that can be metabolized by the liver and the cytochrome P450 group of enzymes. [5] X Research Sources
Besides, grapefruit is also contraindicated for pregnant women, nursing mothers and breast cancer patients. [6] X Research Sources
In addition, since there is still not enough scientific evidence to prove the effectiveness of grapefruit, all of the above assumptions are purely conjecture. [7] X Source of Research If it works and is safe for you, keep doing it and see where it can take you.
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Eat fiber-rich fruits and vegetables. Most fruits and vegetables are high in water and fiber, which helps to fill the stomach. Besides essential proteins and fats, each of your meals should consist mainly of vegetables. [8] X Research Sources

  • Apples are especially good at controlling appetite. So eat one fruit every day.
  • Green leaves give a feeling of fullness and are rich in nutrients. Choose spinach, collard greens, collard greens, kale, and collard greens instead of lighter vegetables like lettuce rolls.
  • Potatoes have a chemical composition that reduces the effects of the hunger hormone ghrelin. You can bake, boil or lightly sauté, but don’t use fries.
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Eat nuts. Research shows that including nuts, especially almonds, in your daily diet helps people feel less hungry. [9] X Research Source They are a combination of protein, fiber and unsaturated fats.
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Add whole flaxseed to your diet. You can add flaxseed to dishes like yogurt, smoothies, salads, and vegetables. Flaxseeds are rich in fiber, which helps maintain blood sugar stability, thereby suppressing hunger.
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Image titled Suppress Appetite Step 07

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Use good fats like peic acid to kill your hunger. Peic acid, which sends signals to the brain and suppresses cravings, is found in nut butters, avocados, seeds, and olive oil.
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Enjoy dark chocolate. When you have a craving for sweets and fruit alone isn’t enough, have a few pieces of dark chocolate. Unlike milk chocolate and other candies, dark chocolate’s strong flavor naturally tells the body when it’s enough. Choose chocolate with at least 70% cocoa – sip more than a few pieces, you will see the difference! [10] X Research Source

  • Always check the packaging before buying. Many manufacturers label their products “black” even though the cocoa content is much less than 70%.
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Use spicy food. Bland and unappealing dishes easily cause you to overeat. Then you try to swallow just to satisfy your hunger and don’t realize your stomach is full. Food rich in flavor will stimulate the taste buds, making you pay more attention to how much you have used and when you are full.

  • Cayenne pepper is a great flavoring to add to your recipes. Sprinkle over fried eggs, add to soups or add a little when eating butter for a delicious taste.
  • Unlike ketchup, most chutneys don’t have too many calories per serving. So as long as the packaging has been checked to make sure there are no added sugars in the ingredients, you can use as much chutney as you like.
  • Wasabi is another great spicy condiment that can help you feel satisfied more quickly.

Drink Healthy Drinks

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Drink water. You’ve probably heard it a million times, but it’s true – when it comes to weight loss, water is your savior. Drink before, during and after meals to keep your stomach full. If you feel hungry, drink a glass of water before eating to prevent overeating. Here are some creative ways to stay hydrated throughout the day:

  • Make ginger tea. Add a few slices of fresh ginger to boiling water and soak the ginger in water for a few minutes before serving for a delicious drink. Ginger aids digestion and boosts metabolism in the body. [11] X Research Source
  • Make lemon juice or cucumber juice. Adding flavor will make the water more appealing and stimulate the taste buds, keeping you fuller for longer. Squeeze a lemon or drop a few slices of cucumber into your glass of water.
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Consider using caffeine. There are mixed opinions about using caffeine to suppress cravings. A cup of black coffee or tea works well for some people, but others are more miserable with hunger when the caffeine wears off, the anguish outweighing its positive effects. Try a cup of coffee or black tea (no sugar, no milk) and watch your body react for a few hours afterward. If you don’t feel hungry or even feel the effects of caffeine, it could be a great appetite control tool for you.
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Image titled Suppress Appetite Step 12

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Drink vegetable juice. Water with kale, carrots, cucumbers and many other vegetables is a vitamin-rich drink that provides a feeling of fullness for several hours. However, this is not true of fruit juices because of their high sugar content.
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Image titled Suppress Appetite Step 13

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Drink green tea. Green tea has been used to suppress cravings for centuries because it contains EGCG (epigallocatechin gallate), a nutrient that boosts the production of a hormone that makes you feel satisfied instead of hungry. Drinking green tea daily also helps prevent fat formation and storage. [12] X Research Source
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Image titled Suppress Appetite Step 14

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Make low-calorie soups or organic broths to beat hunger. If you use low-calorie chicken noodle soup, in addition to the broth filling your stomach, you also benefit from the protein that comes from the chicken.
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Image titled Suppress Appetite Step 15

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Avoid alcoholic beverages, except wine. Most alcoholic beverages – beer, cocktails and the like have a lot of calories and because they reduce control, when consumed, you will easily disrupt the weight loss program. However, red wine is the exception when it comes to the ability to support appetite control by giving you a feeling of fullness. [13] X Research Source

Changing Daily Habits

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Image titled Suppress Appetite Step 16

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Smell food or scented candles throughout the day. People who smell certain foods like mint, vanilla, bananas, and green apples tend to eat far fewer calories than they normally would. They trick your brain. Scented lip balm can also work well in this case.
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Image titled Suppress Appetite Step 17

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Eat slowly. Rushing makes you eat more because the stomach does not have enough time to send the signal of fullness to the brain. Chew well and enjoy what you eat. Place chopsticks between each bite if that helps. Avoid eating in front of the TV or while reading a book because lack of concentration will make you pay attention and overeat.
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Enhance your cardio exercise with rests. By breaking up your high-intensity exercise with the addition of short rest periods, you’ll maximize your ghrelin loss (thus controlling hunger).
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Image titled Suppress Appetite Step 19

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Brush one’s teeth. When hunger strikes, brush your teeth. The taste tricks the mind and makes you feel like you’ve eaten something. Because eating right after brushing makes food taste bad, it will help you refrain from eating for a few hours. [14] X Research Source

  • Don’t brush your teeth 5 times a day, though. Brushing too much will destroy tooth enamel. Do not brush your teeth more than 2 to 3 times a day.
  • Chewing mint sugar-free gum is another good way to trick yourself into feeling full for a while.
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Image titled Suppress Appetite Step 20

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Good night. Research shows that sleep loss makes us eat more during the day and at the same time increases the appeal of high-calorie foods. [15] X Research Source On the other hand, too much sleep has a similar effect. Get seven or eight hours of sleep each night to reach the “sweet state” needed to help control hunger.
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Keep yourself busy. Idleness is a big culprit in overeating. If you have spare time on hand, you are more likely to fill it with food. Be active throughout the day, whether at work or at home. Get a variety of activities by going for a walk, meeting someone, performing tasks that require the use of hands, etc. Don’t give yourself a moment to go hungry!
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    Image titled Suppress Appetite Step 22

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    Stress control . Eating out of sadness, anger or stress is a great way to stifle any weight loss plan. Stress causes the body to overproduce hormones that cause hunger. That’s why cookies and ice cream are everyone’s friends when they’re sad. Take control of your problems with medication, exercise and psychological counseling to keep yourself off sugar and starch.
  • Advice

    • Eat if needed. Don’t starve yourself to lose weight, don’t overdo it. Control your calorie intake.
    • Chewing gum for an hour in the morning can curb hunger and help you eat less for lunch. This activity also burns 11 calories per hour.
    X

    wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 18 people, some of whom are anonymous, have edited and improved the article over time.

    There are 14 references cited in this article that you can view at the bottom of the page.

    This article has been viewed 6,113 times.

    It sucks when despite your efforts to lose weight to be “healthier”, you can’t resist your hunger and constantly make friends with chips. That’s not you. It’s ghrelin – the hormone that puts pressure on your body and makes you unable to stop eating. To overcome hunger and maintain rapid weight loss, eat plenty of low-calorie and nutrient-dense foods, drink plenty between meals, and find ways to manage stress.

    Thank you for reading this post How to Control Appetite at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

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