Lowering your calorie intake is the first step of any weight loss regimen. But this will inevitably lead to an increased sense of hunger, which could make it harder to stick to your diet. It is thus important to know what you can do to reduce hunger and appetite and turn your weight loss effort into a success.
1. Opt for Solid Foods
If you’re trying to lose weight, solid foods may be a better choice than liquid foods. The main reason is that solid foods take longer to chew. This, in turn, gives the satiation signals more time to reach your brain. And because the food is in touch with your taste buds for longer, this can also help you eat less during the meal.
2. Add Spices to Your Food
Spicing up your food could also help reduce hunger and appetite. For example, adding 2g of ginger powder to your breakfast can make you feel fuller afterward. Similarly, some compounds in peppers might have the same effect. And because they’re spicy, the heat they generate may also help your body burn more calories.
3. Eat Omega-3-Rich Foods
Omega-3 fatty acids stimulate the production of the hormone leptin. This hormone helps reduce hunger and appetite by sending fullness signals to your brain. Good dietary sources of omega-3 fatty acids include fish, flaxseeds, and some legumes.
4. Stay Hydrated
Drinking about two glasses (500ml) of water before a meal can help spark the sense of fullness. But this effect is only temporary, as water leaves your stomach very quickly. It is thus best to drink it as close to the meal as possible.
5. Don’t Skip Sleep
If you lead a busy lifestyle, chances are you’re not getting enough sleep at night. But if you don’t sleep for at least seven hours each night, your hunger hormone levels can go up. This is why it’s important to establish a regular sleep schedule and stick to it while you’re dieting.