When you’re trying to get leaner, hunger is your worst enemy. It strikes you at lunch or dinner, between meals, or late at night. Stress and boredom only make things worse. Even the most avid dieters are struggling with hunger pangs. It happens to everyone.
The good news is that there are a couple of things you can do to keep hunger at bay and prevent overeating. We’re not talking about miracle pills or hypnosis, but real-life strategies that actually work. Let’s dig into it!
Eat More Protein
Protein and dietary fats increase satiety, keeping you full longer. However, protein is a better choice when you’re trying to lose weight. One gram has just four calories. Dietary fat, by comparison, boasts nine calories per gram.
High-protein diets have been shown to promote satiety and weight loss. They also lead to a faster metabolism, causing your body to burn more calories throughout the day. When combined with strength training, protein stimulates muscle growth and helps reduce body fat levels.
In a clinical trial, dieters who ate eggs for breakfast experienced a 16 percent greater reduction in body fat ad a 34 percent greater reduction in waist circumference within eight weeks compared to the group who had bagels in the morning. The egg breakfast also led to a decrease in total body weight.
Load Up on Fiber
Dietary fiber promotes feelings of fullness and increases leptin levels. Leptin, the satiety hormone, signals your brain that you’ve had enough food. A high-fiber intake will also keep your blood sugar stable and prevent insulin spikes. This further helps reduce hunger and curb sugar cravings.
According to a 2014 study, fiber-rich foods like chickpeas, lentils, and beans can increase satiety by a whopping 31 percent. Additionally, some types of fiber absorb water upon ingestion, so you’ll feel full after just a few bites.
Fresh fruit, vegetables, legumes, nuts, and seeds are all an excellent source of fiber. If you’re on a low carb diet, leafy greens should come first on your list. You can also add wheat bran, oat bran, or psyllium husk to homemade meals to make more filling.
Sip on Water
Most people confuse thirst for hunger. Plus, it’s more comforting to eat rather than drinking water when you’re stressed or tired.
If you’re not a fan of plain water, add a few orange or lemon slices to it. You may also pour a few drops of peppermint essential oil, fresh lime juice, ginger, or turmeric. These natural ingredients benefit your health and can speed up fat loss.
Take Herbal Supplements
Certain plants help suppress appetite and promote satiety. Garcinia cambogia, Hoodia gordonii, green tea extract, cinnamon, and ginger are just a few examples. To prevent overeating, search for herbal supplements containing these ingredients.
Start with Forskolin Maximum Strength. This all-natural formula reduces appetite and blocks carb absorption into your system. In the long run, it raises your metabolic rate, so you’ll burn more calories. When combined with exercise, forskolin boosts your energy expenditure.
Another simple trick to prevent overeating involves chewing more slowly. Your brain needs about 20 minutes to process satiety signals. If you’re eating too fast, hunger won’t go away.
In a study, subjects who eat slowly end up consuming 88 fewer calories than usual. They also reported decreased hunger for up to one hour after finishing their meal. Take the time to chew your food and enjoy its favor. Savor every bite and eat mindfully. Limit distractions and focus on what’s in your plate.