How to reduce appetite? – A basic rule to lose weight

Research suggests that controlling your appetite is the easiest way to help you lose weight fast. Limiting calories as they enter the body is a much more effective method than trying to shed excess weight through diet and exercise. (1,2)

If you can’t lose weight, you probably won’t be able to control your appetite. Proper nutrition means rejecting foods that make you hungrier and ultimately overeating.

This article looks at what to do to reduce your appetite and what works and doesn’t.

Reduce your appetite to lose weight

Studies state that to reduce appetite, a person must balance five essential nutrients: protein, fat, carbohydrates, plant fiber, and salt. (1)

With the correct amount of nutrients, healthy nutrition helps reduce appetite, while an excess of sugar and processed foods leads to weight gain and belly fat.

Another critical factor in regulating your appetite is not dieting. To control hunger, following healthy eating rules is much more effective. It is impossible to follow a weight loss diet for your entire life.

To reduce your appetite, you must learn to eat correctly. This will give you good mental health and hormonal balance. Ultimately, your brain will only show the command to eat when you feel hungry. Diets and exercise work for short-term weight loss. But if you want to maintain it over time, you must learn to reduce your appetite.

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How to reduce appetite?

The simple carbohydrates, sugar, honey, and glucose not only whet the appetite but also lead to weight gain. To reduce your appetite, you need to limit these foods and eat more protein and fat. This is associated with a stable feeling of fullness. How to reduce your appetite naturally:

  1. Cut off excess sugar

Reducing excess sugar and sweet products is essential to reducing appetite. These foods will not make you gain weight because of their caloric content but because they lead to an imbalance in the hormones related to hunger: ghrelin and leptin. Excess sugar causes sudden changes in blood glucose levels and increases your appetite.

  1. Macro balance

To reduce your appetite you must eat an adequate proportion of carbohydrates, proteins, and fats. According to the WHO, this ratio should be 55:15:30 in the number of calories. This means that you should eat a higher proportion of cereals and pseudo-cereals: oatsbuckwheatquinoa, then products with good quality proteins, and finally sources of healthy fats.

  1. Hydrate well

The body’s mechanism to warn that there is a lack of food is similar to that of warning that there is a lack of water. Therefore, many people mistake hunger for dehydration. If you want to reduce your appetite, make sure you drink a sufficient amount of water per day.

  1. Eat more foods with fiber

Fiber foods can control hunger. This is because they mechanically fill your stomach and reduce the rate at which carbohydrate foods are absorbed. In addition, to reduce appetite, vegetable fiber sources (vegetables and whole grains) contain essential nutrients for the body.

  1. Sleep at least 7 hours

Studies have confirmed that one of the essential factors in regulating your appetite is the number of hours you sleep. If you don’t rest at least 7 hours a day, you will feel more hungry. It is one of the factors that overweight people have in common. (8)

If you have trouble sleeping, try lowering the amount of caffeine you consume throughout the day, change your posture, and don’t use your cell phone for at least an hour before bed.

  1. Eat good fats

Thinking that to lose weight, you must stop eating fat is a thing of the past. Excellent or healthy fats are not only sources of nutrients but can reduce appetite. Incorporating healthy vegetable oils such as olive oil or coconut oil into your diet is a valuable method to reduce the urge to eat.

  1. Limit sugar substitutes

Research has confirmed that sugar substitutes – sweeteners are capable of increasing appetite. This is because the sweet taste generates a stimulus in the brain similar to that of sugar. In the long term, they can make you gain weight. If you want to reduce your appetite, you should consume them in moderation. (6.7)

  1. Intermittent fasting

Intermittent fasting is a useful method of reducing your appetite. It is simple to do, and you do not have to follow a specific diet, but change the schedule in which you eat twice a week. According to studies, the benefits of intermittent fasting are not only learning to control hunger but also reestablishing the immune system and regulating carbohydrate metabolism. (3,4)

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Nutrition to reduce appetite and lose weight

When we talk about nutrition to lose weight, it is not about rejecting all the foods we like and eating only boiled vegetables.

If you learn to control your appetite, you can eat a wide variety of foods containing the amount of those that you know can hurt you.

The main rule of thumb in weight loss nutrition is to limit foods that can cause metabolic changes. We are talking about ultra-processed foods: they contain too much salt, saturated fat, sugar, and monosodium glutamate. The combination of these ingredients makes you want to eat more.

Can you lose weight without exercising?

The role of exercise (and especially cardiovascular exercises) in losing weight is secondary. Physical training regularly helps normalize blood sugar levels, which can reduce appetite. However, it is not the most important thing.

To lose weight and eliminate visceral fat, the ideal is to combine diet with exercise. Although you can lose weight without exercise, moving more is essential to keep your muscles healthy and strong. If you are not on the athlete profile, you can at least record the number of steps you take per day.

On the other hand, many sports are not recommended for people who are overweight and obese—for example, running.

Trying to lose weight by running negatively affects the health of the knee joints and can also be dangerous due to an increased risk of cardiovascular accidents.

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ABSTRACT

To reduce your appetite, you should increase your intake of foods with fiber, eat more healthy fats, and cut sugar from your diet.

Also, make sure you sleep at least 7 hours a day; this is one of the critical factors in controlling your appetite.

Following a weight loss diet is not a good idea to reduce your appetite in the long run. Proper and healthy nutrition means rejecting simple carbohydrates, fast food, and ultra-processed foods.

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