Energy drinks suppress the appetite

Suppress hunger: 9 tips to stop you feeling hungry!

The eternal fight of your head against your stomach, who doesn't know it. Although you know very well that it would do your figure good to forego one or the other calorie, it is still incredibly difficult for us to withstand our weaker self. Fortunately, there are a few tricks that will make it easier for you to win this fight. You can find out what these are in this article.

 

Content

Hormones keep you hungry

 

In order to find cures for hunger, it is important to understand what makes you feel hungry. Hunger is a signal from our body that a supply of nutrients is required. At this point in time, our blood has already given off most of the energy. The longer we wait, the greater the need for new energy suppliers. Accordingly, our feeling of hunger grows stronger over time.

Depending on energy consumption and energy reserves, the body releases so-called messenger substances such as insulin or leptin to inform the control center of our brain whether we are adequately supplied or not.

This will prevent us from eating too much or too little. So it would be enough to listen to your body to achieve a healthy and satisfactory weight. It all sounds nice, but it's not that easy these days. Often we just ignore the feeling of satiety. A typical example of this is that we always finish our plate. When was the last time you left something on your plate because you weren't hungry anymore?

Now that you are reading this article, I assume that you have noticed that you have ignored your feeling of hunger a little too often lately. Don't worry, there are a few tricks you can use to consciously “suppress” your feeling of hunger.

It does not always make sense to suppress the feeling of hunger

Before we go into how you can suppress your feeling of hunger, you should clarify for yourself whether it makes any sense to influence your feeling of hunger at all. In many cases it is wrong to suppress one's feeling of hunger. Even if we want to lose weight, the body needs energy. And what signals hunger to us? Exactly that we have too little firewood for our body's own power plant.

So if we notice a significant loss of energy, there is no point in suppressing hunger. It is of little use to you if you manage to eat less and lose weight, but instead run around like a zombie? So, completely foregoing food is not a solution either.

The real point of suppressing the feeling of hunger is to make it easier to lose weight. There is one rule that counts when it comes to losing weight:

You need to eat fewer calories than you use.

To do this, you need to know how many calories you are actually consuming. How to calculate your own calorie requirement and the correct calorie deficit can be found here: How to lose weight?

Even so, it's very important to learn how to avoid the annoying feeling of hunger. If you manage to consciously suppress your feeling of hunger, the probability increases that you will manage to eat less than you consume.

 

Stop feeling hungry - 9 tips

 

# 1 Distinguish hunger and appetite

 

Anyone looking to lose weight and stay slim in the long term should learn one skill: differentiating between hunger and appetite.

Hunger is a vital feeling that tells us when to eat in order to be supplied with enough nutrients. Appetite is best explained with this example:

"I'm so full, I don't like ... ohh cake!"

Hand on heart, everyone knows such situations. If that happens once at Christmas, it doesn't matter. It becomes dangerous if this happens permanently. To prevent this from happening, you need to learn to become aware of how hungry you are. The next time you walk into the kitchen as if by remote control because someone called “cake”, ask yourself beforehand whether you are hungry at all.

# 2 Drink a lot

 

The advantage of drinking against hunger is trivial. Water fills the stomach. This effect doesn't last long, but it can help for a short period of time. I can also recommend drinking two glasses of water before each meal. This ensures that you will fill up faster and have to eat less.

Tip: The desire for taste is particularly great when losing weight. Therefore the ultimate tip from Freddi: Make yourself some tea and let it get cold. (Doesn't feel like he's drinking anything else?)

Light drinks should be consumed with caution, as the sweetener can accelerate sugar cravings. The study situation is not yet clear, which is why I would recommend that you just try it out for yourself. Excessive consumption is not recommended for health reasons.

 

# 3 Dealing with stress properly

 

The most common reason why losing weight is stopped is stress. Losing weight itself is a huge mental burden for many. If there is also a mental burden at work or in private, the pressure is often too great and a bar of chocolate is reached.

Two different eating behaviors can be identified in a stressful situation. Some need food to cope better with stress. Because of all the stress, the others forget that they even have to eat. You have to decide for yourself which group you belong to.

Those of you who turn into chocolate vacuum cleaners when you are stressed must consciously take countermeasures. Of course, it's best to combat the stress itself. Relaxation measures such as yoga, meditation, walks or even sex are suitable for this.

These measures are definitely the most effective in the long run. Since you will not live completely stress-free overnight, I have another tip for you that you can apply immediately. If you reach for chocolate in stressful situations, we do it out of habit and not out of pleasure, right? So it makes little difference whether you eat chocolate or nibble on a carrot. Several scientific experiments have shown just that.

So if you want to achieve your weight loss goal despite the stress, just try swapping chocolate for vegetables.

 

# 4 Lots of vegetables

 

Everyone knows that vegetables are healthy. However, very few people know that vegetables can help you lose weight with ease. As you know, you need to eat fewer calories than you need to lose weight. In the past I always made the mistake of eating the same thing as always in smaller quantities. With a lot of agony, I was able to lose weight. I made it unnecessarily difficult for myself to lose weight. Today I eat vegetables for the most part in my diet. Why? Vegetables contain a large amount of fiber in relation to calories. As a result, I have to consume significantly fewer calories to be full.

Example:

To consume 360 ​​calories, I can either eat 100 g of pasta or 900 g of broccoli (about 2 heads). I am sure that you will be full after only 450 g (approx. 1 head).

Of course, nobody wants to eat only broccoli. You don't have to either, but try to increase the proportion of vegetables compared to the carbohydrate sources (pasta, rice, couscous, etc.). This will make it easier for you to lose weight.

 

# 5 Treat yourself to your favorite meal once a week

 

Is your favorite food healthy or unhealthy? For most, it's likely a calorie bomb. That this food should help you lose weight sounds contradictory. However, this has two advantages: Firstly, it has a psychological advantage. If you want to lose weight, you try to avoid or at least reduce the amount of “unhealthy” foods. The longer you go without something, the greater the desire for that dish. Most of the time, we think of this dish as being much more delicious than it actually is. If you eat a dish once a week that you have an appetite for, you can reduce the desire for something "unhealthy".

On the other hand, your leptin levels rise again. What the heck is leptin? Basically, it's just a hormone that curbs your appetite. The longer and more you lose weight, the lower your leptin levels will be. It used to be a vital mechanism to show us that we had to go looking for food quickly.

So if you want to reduce the annoying feeling of hunger, it helps to eat a larger amount once a week so that your leptin levels do not completely plummet.

Info ?: When your leptin levels rise, your metabolism increases at the same time, as the body knows that there are enough sources of energy. The other way around, the same thing happens: If your leptin levels drop, your body switches to “energy-saving mode” and your metabolism is throttled.

Important tip: Determine the day you want to “sin” in advance. So you can look forward to the dish all week, which will motivate you to stick to your calorie deficit.

 

# 6 Drink coffee

This tip is extremely easy to implement and extremely helpful. A large and representative study by the University of Hanover showed that coffee helps to lose weight. The study evaluated data from a weight control register and compared 500 men and women with increased caffeine consumption with an average comparison group. The result of this study was that the people who were able to lose weight successfully consumed more caffeine on average. People who were able to reduce their own body weight by at least 10% and keep this weight for at least a year were rated as successful.

Why exactly caffeine helps you lose weight cannot yet be clearly stated. One guess is that caffeine helps us become more active, which in turn helps us burn more calories. Another assumption is that coffee has a filling effect. Coffee has almost no calories and still has a delicious taste. Instead of having a high-calorie snack, you can fall back on the very low-calorie coffee. A cup of coffee has two calories and shouldn't jeopardize weight loss.

Important: We are talking about black coffee. Many Starbucks specialties have more calories than a chocolate bar.

 

# 7 More protein and fats

 

Fats in particular have long been considered fat makers. However, this is only partially true. The simple fats that we find in chips, for example, make you fat in general. But that's nothing new to you. On the other hand, high-quality fats, which we find in flaxseed, for example, can help you lose weight. The combination of high-quality fats and proteins is a particularly good appetite suppressant. Just eat a few eggs or a handful of nuts and see how this affects your feeling of satiety. In addition, nuts, salmon and eggs have significantly more nutrients than pasta, for example.

That doesn't mean you should be completely cutting out carbohydrates now. Just try to work on the distribution.

 

# 8 Eat consciously & slowly

 

Eating consciously is an effective way to control your appetite. Eating consciously is important in order to feel the body signals. For example, when we eat in front of the computer or television, we don't even notice what and how much we eat. Instead of devouring the food, it is helpful to be conscious of what is on the plate and how it is getting into the body. One study was able to provide evidence that conscious eating increases the likelihood of losing weight successfully.

In addition, you should make sure to eat slowly, as the feeling of satiety takes a long time to set in. The feeling of satiety sets in between 10 and 15 minutes later.

 

# 9 Avoid sugar and industrial fructose

 

Let's start with the “healthy sugar”, fructose. In the right proportions, the sugar that we find in fruit is not dangerous. On the other hand, industrially produced fructose is dangerous. This is added to many foods and is usually much higher than what we find in an apple, for example.

The problem with fructose is that while it stimulates the reward center in the brain, the cravings for sweets persist. In addition, it is difficult for the organs to process and is therefore largely converted to fat in the liver.

Glucose, i.e. ordinary grape sugar, also promotes the build-up of fat deposits. However, it does not affect the satiety mechanisms insulin and leptin.

The next time you shop, make sure that you don't let additives like “natural fruit sweetness” disappear into your shopping cart at all.

 

Conclusion: This is how I suppress the feeling of hunger!

 

It does not make sense to completely suppress the feeling of hunger and convulsively refrain from eating. To make it easier to lose weight, however, the tips mentioned can be very helpful to shed the pounds as easily and painlessly as possible.