Appetite is both a psychological and physical phenomenon. Sometimes we eat when we're bored, stressed, or just because it's "time" to eat, even though we're not really hungry. There are many weight loss programs and diet pills marketed as appetite suppressants; this article will show you some things you can do to decrease your appetite naturally.
1. Brush your teeth
Many of us do not feel like eating after they do this, especially since it makes many food taste bad. This will motivate you to stay away from the food.
2. Drink water or (unsweetened) herbal tea
Do this throughout the day. Ensure you maintain sufficient fluid in your body.
3. Exercise
Aerobic exercise and weight training change your body's hormone levels in a way that temporarily curtails appetite., but aerobic exercise is more effective because it affects two hormones instead of just one. However, there is a tendency to compensate with later food intake following exercises.
4. Drink some coffee or tea
The caffeine curtails appetite in some people. Forget the sugar if you're trying to lose weight.
5. Do something you like for 20-30 minutes
Get away from the usual tasks and immerse yourself in something that interests you. Most hunger pangs will pass during that amount of time. Then find something else to do (eating can be a way to cope with boredom).
6. Imagine yourself eating something that's repulsive to you.
7. Do something repulsive, like cleaning the toilet or the litterbox.
8. Smell something putrid
A whiff of a dumpster will usually do the trick. So will passing by someone with a terrible odour. For others, even just a very strong perfume or cologne can make their stomach turn.
9. Eat something that makes you full easily but has less calories
A simple soup (mostly water) or salad (mostly greens) will do the trick.
10. Get enough sleep
Insufficient sleep lowers level of leptin in your body, with the result being that you feel hungrier.
11. Add more fiber to your diet
Load up on your vegetables, whole grains, nuts and seeds, beans and legumes, fresh and dried fruits.
12. Add more protein to your diet
Load up on your milk, soy milk, eggs, cheese, yogurt, lean meats, fish and poultry.
13. Avoid sugary foods
In many, especially those who are already prone to obesity, large amounts of sugar will quickly spike your blood sugar, leaving you tired and hungrier than before.
14. Eat slowly
Using a smaller spoon helps. You need about 20 minutes from the beginning of a meal to get the full feeling. This is how long it takes for the brain to send the signal of content. If you eat fast, you end up eating a lot in 20 minutes.
15. Try swapping for a blue plate.
The colour blue naturally decreases appetite, verses the colours yellow or red which increases appetite.
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