Every single year, 45 million Americans go on a diet.
If you’ve ever been on a diet, you know the hunger that comes with trying to restrict how much you’re eating.
However, you won’t feel hungry forever if you’re eating a diet rich in protein, whole grains, fruits, and veg. Your body simply needs to get used to this new way of eating.
While you adapt, there are many ways in which you can suppress your appetite. In this article, we’ll look at how to reduce hunger naturally.
1. Drink a Lot of Water
It’s thought that 7% of Americans don’t drink any water! Are you guilty of avoiding the good stuff?
Water is one of the best ways to suppress your appetite, and it’s a cheap option too! Whenever you’re feeling bored or hungry, take a sip of water instead of a mouthful of food.
Amazingly, our bodies can’t often tell the difference between being hungry and thirsty. So, make sure to drink lots of water between meals to keep yourself hydrated.
2. Don’t Skip Meals
It can be very tempting to skip meals and hope that we hit a calorie deficit. The truth is, if you skip breakfast, you’ll eat much more for lunch or start snacking earlier.
Instead, eat three healthy meals every mealtime with high levels of protein, lots of leafy greens, and some fruit too.
Consider making loaded oats in the morning with your favorite fruit and nuts. Then, have a healthy salad for lunch with beans, pulses, and leafy greens. For dinner, try a stir fry. This meal is quick to whip up but is very flavorful and healthy!
3. Eat Slowly
Most Americans eat too quickly and, as a result, end up overeating. Try to slow down your chewing completely.
You should chew every mouthful around 30 times before you swallow it. This can feel like a lot when you’re used to gulping down food, but give it a try!
Try to practice mindful eating, and you may notice a big difference in how hungry you feel after truly appreciating every bite.
When you’ve finished your plate of food, don’t reach for seconds just yet. It takes around 20 minutes for our bodies to realize that we’re full.
4. Reduce Your Stress
Are you guilty of reaching for the chocolate as soon as you feel stressed, anxious, or sad? Sometimes, comfort eating can genuinely make us feel better.
However, using it as a crux every time we’re feeling an unenjoyable emotion will result in an expanded waistline.
Rather than berating yourself for comfort eating, try to get to know your triggers. Are you someone who likes drinking after a stressful day, or do you eat too many snacks on a Friday lunchtime to celebrate the nearing weekend?
By keeping a food diary, you can quickly work out trends and patterns that are causing you to overeat.
One of the biggest reasons that people overeat is stress. So, consider learning new techniques to cope with your triggers. For example, exercise, breathwork, or making a cup of chamomile tea can help you.
5. Drink Green Tea
Green tea is an acquired taste, but once you’ve built up your tolerance for it, there are hundreds of health benefits. For example, it:
- Fights off your chances of developing cancer
- Improves how healthy your skin is
- Protects your heart against disease
- Contains many antioxidants
- Lowers your cholesterol
- Regulates your blood pressure
Better yet, this tea is a great way to suppress your appetite. It also helps the body maintain a healthy weight and will reduce your chances of developing diabetes.
6. Try Working Out
If you’re eating a healthy diet, eating at mealtimes, and avoiding snacks, but are still feeling hungry throughout the day, then you need to start exercising.
It may sound counter-intuitive, but working out can help suppress your appetite by helping to control the hormones that stimulate the feelings of hunger.
If you are unfit, then try merely going for a walk whenever you begin thinking about food. Use your lunch break to walk outside after you’ve eaten your meal.
However, as your fitness levels improve, try running, swimming, dancing, or any other form of cardio to keep your hunger hormones in check!
7. Get Enough Sleep
Are you guilty of stumbling into work after only a few hours of sleep? Not getting enough sleep will seriously affect how hungry you are.
Amazingly, sleep deprivation includes getting anywhere less than seven hours of sleep every night. By being sleep deprived, your body can’t effectively control your appetite hormones.
Also, your body needs much more energy to function. As it can’t go to sleep, it starts telling you that you’re hungry!
Furthermore, your body won’t simply crave an apple or carrot stick. When you’re hungry, you’re much more likely to reach for junk food.
8. Start Eating or Drinking Ginger
This spice can be added to tea, a stir fry, or simply eaten raw (although it’s not very pleasant this way!)
Ginger does wonders for people who suffer from nausea, such as pregnant women or those with IBS. This is because ginger has a significant effect on the digestive system.
As a result, it may reduce your feelings of hunger as it is stimulating your digestive system and telling your body that you’ve recently eaten.
Furthermore, it is a great spice to eat if you have arthritis and may reduce your risk of developing cancer, diabetes, or other diseases.
Now You Know How to Reduce Hunger
The best ways to ward of hunger pangs are to eat healthy meals and start exercising regularly. Of course, this is easier said than done but will transform your life.
When making lifestyle changes, always start slowly and speak to your doctor if you’re concerned about any ailments.
Have you enjoyed this article on how to reduce hunger? Check out our recipes for healthy meal ideas for your next meal time!