Some of the best tips to reduce appetite revolve around healthy living practices. These include exercising, getting enough sleep, drinking more water, eating more slowly, and consuming plenty of fiber. It's important to remember, however, that appetite reduction efforts are best practiced in moderation and a balanced healthy diet is necessary even when trying to lose weight.
An effective way to reduce appetite is to exercise regularly, which also has the added weight loss benefit of burning calories. Cardiovascular exercise like walking, running, or cycling, is recommended at least three times a week. Cardiovascular exercise affects the levels of hormones that regulate appetite, effectively suppressing hunger for many people. It also increases the amount of the neurotrophic factor in the brain, which is a protein that may affect hunger.
Another tip to reduce appetite is to sleep more. Without enough sleep, a person is more likely to overeat because a tired body is seeking energy from food. Foods consumed in that circumstance are likely to be high in calories, providing a quick energy boost that fades rapidly, leading the person to eat again. Some studies have also shown that lack of sleep causes a surge in hormones that increase appetite. Getting at least eight hours of sleep a night has been shown to keep these important hormone levels in balance.
Another easy way to reduce appetite is to make sure to drink enough fluids, particularly water. Many people have a tendency to confuse hunger with thirst, and it has been shown that drinking liquids at the first sign of perceived hunger will satisfy them. The fluids consumed help fill the stomach, leaving less room for food. Drinking green tea may enhance this effect even more, as it has been shown to contain chemicals that suppress appetite.
Eating slowly is another strategy to reduce appetite; having a small low calorie snack shortly before a meal can also be beneficial. It has been estimated that it takes approximately 20 minutes for the release of hormones from digestive processes that signal the body and brain to feel full. A snack starts the clock early, and eating slowly allows less food to be consumed before the feeling of fullness is perceived by the brain. An added benefit of eating slowly is that often more fluids are consumed while eating, helping to fill the stomach.
Consuming plenty of fiber is another healthy way for curbing appetite. Fiber contains no extra calories, and it takes the body an extremely long time to digest it. This causes the person to feel full and satisfied for a much longer period of time. This can lead to a lower appetite as evidenced by longer periods between meals and less desire to snack.
Any weight loss efforts should be supervised by a qualified professional. Appetite reduction can be dangerous if taken too far and should be practiced in moderation. Even when dieting, a person should never consume less calories than the recommended amount to maintain health. A balanced, healthy diet combined with regular exercise is usually the best approach.
