When we’re on a diet, we seem to be constantly hungry, don’t we, ladies?
If you are trying to lose weight, adopt a new health routine or just trying to suppress those cravings, it can be made difficult to try while you have a stomach rumbling away.
Often, when you are hungry, it is a signal that your body needs energy or you desire a specific kind of taste. But many of us think we’re hungry when in fact we’re thirsty. So when we’re opening the cabinet looking for a snack, instead we should be getting a glass of water.
To help you overcome hunger, we’ve put together our 13 best scientifically proven tips for weight loss.
Get enough protein
Protein is a key nutrient that will help you feel full. There are many reasons to eat enough protein in your diet and it can also help you lose weight by keeping you feeling full for longer.
In addition, it can lower your hunger hormone levels. Even vegetable proteins like beans and peas, can help you feel full and satisfied. It is possible to get at least 20-30% of total calories from protein enough to help you curb those hunger pangs and stay satisfied.
Eat those fiber rich foods
Eating a high fiber diet can help you lose weight by reducing hunger and so it will help you eat fewer calories.
If you eat high fiber foods, it will help you stay full by slowing down your digestion and it tells your body to release fullness hormones that increase your satisfaction and regulate appetite. In addition, high-fiber foods often have other nutrients vitamins, minerals and antioxidants.
Also Read: 14 healthy food swaps to boost weight loss
So, choosing a diet full of fruits, vegetables, beans, seeds and nuts can also be great for your long term health benefits! In addition, pairing egg whites with fiber can double the benefits of saturation and taste!
There is some evidence to suggest that drinking water may suppress your appetite and boost weight loss in some people. In addition, as well as weight loss, the benefits of drinking enough water are great for your energy levels, sleep, skin and general health. Drink those eight cups a day, ladies!
Eat plenty of whole foods
According to a recent study, eating solid foods and foods that have a denser structure significantly reduces hunger compared to consuming thin and liquid foods. Other studies found that those who ate food with a more complex texture, when eating, ate less than those who chose thinner, liquid foods.
This is thought to be due to the fact solid foods require extra digestion. This can provide your brain with more time to decide when you are full.
Be mindful and take your time
If you eat quickly or while sitting at the computer, or on the couch watching television, your body may have trouble telling you that you’re full. Instead, get rid of all the distractions and focus on the food you eat.
And when you’re hungry, it’s easy to consume food without thinking about what you ate, and in the end, you inadvertently eat too much. Slowing down how you eat can prevent overeating.
Eat your meals on a smaller plate
Ladies, have you ever been told to eat from a small plate or use a specific spoon or fork to help you eat less?
Well, according to a recent study, that’s actually true. Reducing the size of your dinner plate may be an unconscious way to help you reduce your food intake and consume less. For example, when you have a bigger plate, you have a better chance of eating more without noticing and piling your plate high. In addition, while eating with a small spoon or fork may not directly affect your appetite, it can help slow you down while you’re eating.
Ensure you’re exercising regularly
It seems counterproductive for avoiding those feelings of hunger, because once you’ve finished your workout, you’re likely to need some energy replenishment.
Also Read: 10 tips to beat your junk food cravings
But exercise is believed to reduce appetite and reduce your hunger hormones, making you feel fuller.
Get enough sleep
We know, we know, it’s way easier said than done… However, when you’re not getting enough sleep, it can enhance feelings of hunger and cravings. The CDC states that most adults need 7-9 hours of sleep a night.
Manage your stress
We know that, again, it’s easier said than done, but too much stress increases cortisol levels.
Although the effect of cortisol varies from one person to another, high levels of cortisol are often thought to cause things like increased appetite and cravings. According to one study, stress is also thought to reduce or lower your level peptide YY, a saturation-related hormone.
Eat small pieces of ginger
As odd as it may sound, just hear us out. Ginger actually has many health benefits ode to its anti-inflammatory and antioxidant properties. Recent studies have shown that it may also reduce feelings of hunger. Don’t take this as the done thing and start snacking on it like chips though, there needs to be more research carried out before it is confirmed.
Cleverly choose your snacks
Some people are very against the idea of snacking, whilst some include snacks into their daily eating routine; it’s up to your personal preferences. However, if you are having trouble keeping yourself full and happy all day, then some snacks can help.
In the effort to keep yourself feeling full and satisfied, opt for snacks that are packed with:
- Healthy fats
- Complex carbs
For example, a high protein yogurt is a great snack for keeping those hunger pangs away.
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