As we all know, we only need to reduce the amount of energy you eat each day so that the amount of energy is less than the amount you burn; you will lose weight.
So as long as you have a small amount of food, we will easily accomplish the goal, so if you have a way to feel fuller faster during the meal, you will eat less food.
In this article, we're going to talk about tips on eating less every day without you knowing that you are eating less.
This is like a game that feels like we are trying to deceive our bodies to achieve a good goal.
However, you will probably agree with us that maybe we should fool ourselves a bit.
Here are 19 ways to stop cravings based on science to help reduce hunger and excess cravings to help you lose weight more smoothly without worrying about overeating and gaining weight again.
To lose weight, you need to reduce your daily caloric intake. Unfortunately, weight loss diets often lead to severe appetite and hunger.
This can make it difficult to lose weight and keep your weight off. Now BellyFatZone invites you to refer to this article together!
19 ways to stop cravings
1. Read this before eating:
This is a psychological blow you can use for yourself or share to help others reduce your appetite. Psychological blow.
Write down 2 columns that are:
- Column 1: The harmful effects of overeating, write a lot of the harmful effects of overeating, especially obesity-related diseases such as cardiovascular disease, diabetes, or cancer … the more you write good
- Column 2: The benefits of overeating, you can happily write that you will look fatter and not fit your last underwear.
It sounds funny, but many people do it, and it is effective because when we read this before we eat the brain, we have a way to protect our bodies from harm and … so you will eat less!
2. Drink coffee
Coffee has many benefits for health and exercise – and can also help reduce your appetite. Drinking coffee has been shown to bring very positive effects with both weight loss and exercise
Research shows that coffee increases the release of peptide YY (PYY). This hormone is made in the gut in response to eating and promotes a feeling of fullness.
Scientists believe that PYY levels play a key role in determining how much you're likely to eat.
Interestingly, decaffeinated coffee has the greatest possible reduction in hunger, with effects lasting up to three hours after consumption. However, more studies are needed to determine exactly how it works.
3. Add water
Drinking water is the simplest way to get rid of the cravings you can use when you feel hungry. It can also increase feelings of fullness after a meal and promote weight loss.
In fact, studies show that people who drink two glasses of water immediately before a meal eat 22% less food than those who don't.
Scientists believe that about 17 oz (500 ml) of water is enough to pull the stomach to send a fullness signal to the brain. That said, water is also known to empty from the stomach quickly. It is best to drink water as close to the meal as possible for this tip to work.
Interestingly, starting your meal with soup can act the same way.
Researchers observed that eating a bowl of soup immediately before a meal reduced hunger and reduced total calories from about 100 calories.
4. Eat in a conscious, focused manner
Under normal conditions, your brain knows if you're hungry or full, but eating quickly or while you're distracted can make it harder for your brain to recognize these signals.
Solve this problem by eliminating distractions and focusing on the foods in front of you – an important aspect of being mindful of eating.
Research shows that mindfulness during meals can help people experience more pleasure while eating. This can help focus on quality rather than quantity and reduce eating behavior.
There seems to be a link between hunger, fullness, and what your eyes see.
One trial provided participants with two identical types of milk. One is known as a “620-calorie indulgence,” while the other is said to be labeled “120 reasonable calories.”
Although both groups consumed the same amount of calories, hunger hormone levels dropped more for those who believed they drank the “infatuated” drink.
Believe that a drink contains more calories may also activate brain regions involved in feelings of fullness.
Read more: Why Am I Not Losing Weight on Low Carb Diet?
5. Immerse yourself in Dark Chocolate
The bitterness of dark chocolate is said to help reduce appetite and reduce the appetite for candies.
Researchers also believe that stearic acid in dark chocolate can help slow digestion, increasing feelings of fullness.
Interestingly, the simple act of smelling this smell can produce the same effect.
One observational study found that simply smelling 85% dark chocolate reduced both appetite and hunger hormones as much as actually eating it.
However, more research is needed to examine the effects of dark chocolate on feelings of fullness.
6. Eat enough protein
Adding more protein ingredients to your diet can increase feelings of fullness, make you eat less at subsequent meals, and help you lose fat effectively.
Protein-rich meals will give you a better weight loss effect without making you feel hungry often
1 weight loss study compared 2 identical breakfast meals, including an egg meal and a bagel meal.
Participants who had an egg breakfast lost 65% more weight and 16% more body fat over the 8-week study period.
Additionally, high protein intake can help prevent muscle loss when daily calories are reduced for weight loss.
With a protein content of about 20-30% of your total calories, or 0.45-0.55 g / lb of body weight (1.0–1.2 g / kg), it seems to be enough to provide benefits for your body.
7. Choose high-fiber foods
A high amount of fiber lengthens the stomach is a very effective way to eliminate cravings, slow its emptying rate, and affect hormones' release.
Besides, fiber can ferment in the gut. This produces short-chain fatty acids that are thought to help promote a feeling of fullness.
In fact, a recent review reported that legumes are rich in fiber. Adding peas, chickpeas, and lentils to your meals can increase feelings of fullness by 31%, compared with comparable meals without beans.
Fiber-rich whole grains can also help reduce hunger and keep you feeling full.
Eating an extra 14 grams of fiber per day can reduce your calories by up to 10%. Over 3.8 months, this could result in a loss of up to 4.2 lbs (1.9 kg).
However, recent reviews observed unexpected findings. More viscous fibers like pectin, beta-glucans, and guar gum appear to contain more fiber than less viscous fibers.
What's more, there are very few negative effects associated with high-fiber diets.
High-fiber foods often contain many other beneficial nutrients, including vitamins, minerals, antioxidants, and helpful plant compounds. Therefore, choosing a diet containing enough fruits, vegetables, beans, nuts, and seeds can also promote long-term health.
8. Choose solids over liquid
The amount of solid and liquid calories can affect appetite differently.
A recent review found that compared to a solid snack, those who ate a liquid snack were 38% less likely to compensate by eating less at the next meal.
In a second study, participants who were given a solid snack had less hunger, a desire to eat less, and a full feeling than those given a liquid snack.
Solids require more chewing, which can give the signal of fullness time to reach the brain. Scientists also believe that the extra chewing time allows solids to keep in touch with taste longer, promoting feelings of fullness.
9. Eat some ginger
Ginger has been linked with many health benefits. These include relief of nausea, muscle aches, inflammation, and blood sugar.
Interestingly, recent research adds another benefit to the list: hunger-reduction.
One study found that consuming 2 grams of ginger powder diluted in hot water for breakfast found less hunger before meals.
However, this study is small, and more human research is needed before strong conclusions can be reached.
Exercise is thought to reduce the activity of brain regions involved in appetite, leading to a lower motivation to eat. It can also reduce hunger hormone levels while increasing feelings of fullness.
Exercise not only increases your calorie burning, but it also helps you less likely to go hungry.
Research shows that aerobic and resistance exercise are both equally effective on hormone levels and the size of a meal after exercise.
View more: How To Lose Belly Fat for Kids
11. Reduce your body fat
Neuropeptide Y (NPY) is a hormone that influences appetite and energy balance.
Higher concentrations of NPY are thought to increase appetite and may even alter the percentage of calories you store as fat.
Interestingly, researchers have found that body fat, especially the type found around your organs, can increase NPY production.
Because of this, losing the weight around you can help reduce your appetite and hunger levels.
12. Get enough sleep
Getting enough sleep is also a way to stop cravings, fight weight gain, and increase weight-loss effectiveness.
Studies show that too little sleep can increase hunger and appetite by up to 24% and decrease some hormones by up to 26%. Research also shows that people who sleep less than 7 hours a night are 26% less likely to be satisfied after breakfast.
It's worth noting that several studies also link napping, often defined as less than six hours per night, with a 55% higher risk of obesity.
13. Reduce stress
Excess pressure is known to increase levels of the hormone cortisol. Although effects may vary from person to person, high cortisol is often thought to increase appetite.
Stress can also decrease levels of peptide YY (PYY), an adequate hormone.
In a recent trial, participants ate an average of 22% more calories after a stress test when compared to a stress-free version of the same test.
Finding ways to reduce your stress levels can help curb hunger and reduce your risk of obesity and depression.
14. Eat Omega-3 fats
Omega-3 fats, especially those found in fish oils and algae, have the ability to increase levels of the full hormone leptin.
A diet rich in omega-3 fats can also increase fullness after a meal when calories are restricted for weight loss.
15. Choose protein-rich dishes
Snacking is a matter of personal choice. If that's part of your daily routine, you may want to opt for snacks that are high in protein over high fat.
Snacks high in protein can increase feelings of fullness and reduce calorie intake at later meals.
For example, a high-protein yogurt effectively reduces hunger than a high-fat cracker or a high-fat chocolate dish. High-protein yogurt eaten in the afternoon can also help you eat 100 fewer calories at dinner than two other options.
16. Visualize eating the foods you crave
This way to get rid of cravings may sound a bit funny, but according to some researchers, envisioning yourself enjoying the foods you crave the most can actually reduce your desire to eat them.
In one experiment, 51 participants first imagined eating three or 33 M & Ms before being approached with a bowl of candy. Those who imagined eating more M & Ms eat 60% fewer candies, on average.
The researchers found similar effects when they repeated the experiment using cheese instead of M & Ms.
It seems that the visualization exercise can trick your mind into believing you've eaten the desired foods, dramatically reducing your cravings for them.
17. Spice up your meals
Ginger may not be the only hunger-reducing spice. Chili is a spice that provides a good fat-burning ability
A recent review examined the effects of capsaicin, found in hot peppers, and capsiate found in sweet peppers.
These compounds can help reduce hunger and increase feelings of fullness. What's more, the ability to create these compounds may also increase the number of calories burned after a meal.
However, these effects have not been seen in all studies and are still small. Additionally, people who eat these foods are often able to develop tolerance to the effects.
18. Eat on smaller plates
Reducing the size of your food can help you subconsciously reduce the portion of your meal. This can help you consume less food without feeling deprived, a pretty effective way to get rid of your cravings.
Interestingly, this effect can fool even the most conscious eaters.
For example, one observational study found that even nutritionists unconsciously serve 31% more ice cream when given larger bowls.
Another study reported that participants who served snacks from large bowls ate 142 calories more calories than those who ate from smaller bowls.
19. Use a larger fork.
The size of your eating utensils can significantly impact how much food you need to feel full.
One observational study found that participants using larger forks ate 10% less food than those who ate their meal with a smaller one.
Researchers speculate that small branches may give people the feeling that they aren't making much progress in starving their hunger, causing them to eat more.
Note that this effect does not seem to apply to the size of all utensils. Larger spoons can increase the amount of food eaten at a meal by up to 14.5%.
Bonus 9 Strategies to Stop Overeating
A few Notes
Hunger is an important and natural signal that should not be ignored. The tips mentioned here are just a few ways to get rid of cravings and hunger between meals.
Most importantly, you need to eat a minimum of nutrients to help your body function normally without causing fatigue and abuse.
If you have tried these but still find you are starving, consider talking to a healthcare professional about your options.
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Hopefully, the information above has helped you gain some more knowledge about “how to stop cravings for weight loss” and bring some small value. Please share this article if you feel it is useful. Thanks!