In order to achieve or maintain a healthy weight, it is vital to be careful about what and how much you put into your body. Taking charge of your health includes finding ways to reduce appetite without resorting to unhealthy chemicals or gimmicky diets. Luckily there are proven strategies you can implement today that work to lower appetite naturally and effectively.
1. Protein Is Key
A healthy diet includes a proper mix of protein, carbohydrates, and fats. Protein-rich foods like lean meats, eggs, Greek yogurt, and nuts keep your stomach full and your blood sugar level so that you’re not tempted to binge on unhealthy junk food.
And because protein is digested slowly, you’ll avoid those pesky hunger pangs that often lead to overeating and between-meal snacking. Women should try to consume about 46 grams of protein and men about 56 grams daily.
2. Fill Up On Fiber
Fiber-filled choices such as whole grains, beans, many fruits and vegetables, and seeds add bulk to your diet to keep you feeling full. Like protein, fiber also slows your digestion, keeping you satisfied longer.
Choosing fibrous foods over empty calories helps prevent hunger so that you are less likely to overeat or snack too often between meals. Aim for adding 25-30 grams of fiber daily to your diet.
3. Hydrate Well
Drinking water cues your brain that your stomach is full, boosts metabolism, and helps waste move more quickly out of your body to keep you from bloating.
Drinking a glass of water about 30 minutes before a meal wakes up your taste buds and contributes to feelings of fullness so that you will be satisfied with less food. A good rule of thumb is to drink half and ounce to an ounce of water daily for each pound you weigh.
4. Practice Mindfulness
Our modern tendency to multitask and maintain hectic schedules often leads to eating on the run. When you’re not paying attention to what you eat, it’s easy to miss your body’s signs that you’re full.
It takes about 20 minutes from the time you begin eating for your body to signal that it is satisfied, so eat slowly while paying attention to the taste and texture of your food in order to eat less.
5. Chew Gum
Chewing gum between meals can suppress appetite and reduce cravings for sugar. Chewing gum before a meal can help you consume fewer calories while chewing a piece of gum after you eat is a great way to signal that a meal is done.
Choose gum with only natural ingredients as the artificial sweeteners found in many sugarless gums can cause sugar cravings. Sweet FulfillMent appetite-suppressing gum is a delicious, all-natural way to curb cravings and keep you full.
As you focus on making healthy choices to maintain good health and proper weight, look to Panacea Scientific for a variety of natural, high-quality supplements. We’re here to help you pursue a better, healthier life, Naturally!