Learning how to suppress hunger when trying to lose weight can be helpful in managing calorie intake. Here are several strategies you can try on how to suppress hunger while in a calorie deficit:
Eat balanced meals
Include a combination of protein, healthy fats, and complex carbohydrates in your meals. This combination can help keep you feeling full and satisfied for longer.
Eat protein-rich foods
Protein is known to be more satiating than carbohydrates or fats. Protein takes longer to digest and can help you feel fuller for longer. Make sure to include a good source of protein in each meal and snack, such as lean meats, fish, eggs, tofu, legumes, cottage cheese and Greek yoghurt.
Eat high-fibre foods
Foods high in fibre, such as fruits (berries, apples, pears), vegetables (broccoli, Brussels sprouts, carrots), whole grains (oats, quinoa, brown rice), and legumes (beans, lentils), seeds (chia seeds) can help you feel full and satisfied. Fibre takes longer to digest, promoting a feeling of fullness.
Eat water-rich foods
Foods with high water content, such as soups, salads, fruits (watermelon, oranges, grapefruit), and vegetables (cucumbers, celery, lettuce), can help fill you up with fewer calories.
Stay hydrated
Drink plenty of water throughout the day to stay hydrated and help curb your appetite. Drinking a glass of water before a meal can help you feel fuller and reduce the amount of food you consume.
Include healthy fats
Foods containing healthy fats, such as avocados, nuts (almonds, walnuts), seeds (chia seeds, flaxseeds), and olive oil, can help you feel satisfied and reduce cravings. Fats take longer to digest and can help regulate hunger hormones. However, be mindful of portion sizes as fats are calorie-dense.
Spices and herbs
Certain spices and herbs, such as cayenne pepper, ginger, cinnamon, and turmeric, can help suppress appetite and boost metabolism. They can be added to meals or beverages to enhance flavour and promote satiety.
Volume eating
Volume eating for weight loss is a dietary approach that focuses on consuming large quantities of low-calorie, high-volume foods to create a feeling of fullness while keeping calorie intake low.
Avoid sugary and processed foods
These hyper-palatable foods can cause blood sugar spikes and crashes, leading to increased hunger and cravings. Opt for whole, unprocessed foods instead.
Eat slowly and mindfully
Pay attention to your body's hunger and fullness cues. Eat slowly, savour each bite, and stop eating when you feel satisfied, not stuffed.
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Plan and prepare meals
Planning and preparing your meals in advance can help you make healthier choices and avoid impulsive, high-calorie snacks. Having nutritious meals readily available can also help you stay on track with your weight loss goals.
Eat smaller, more frequent meals
Instead of three large meals, try eating smaller, more frequent meals throughout the day. This can help keep your blood sugar levels stable and prevent extreme hunger. Some people enjoy eating smaller meals, more frequently, I don't. I prefer eating three meals daily because I find it easier to manage my daily calorie intake.
Get enough sleep
Lack of sleep can increase hunger hormones and lead to overeating. Aim for 7-9 hours of quality sleep each night to help regulate your appetite.
Manage stress
Stress can trigger emotional eating and increase hunger. Find healthy ways to manage stress, such as practising relaxation techniques, engaging in hobbies, or seeking support from friends and family.
Stay active
Regular exercise can help suppress appetite by releasing hormones that reduce cravings and hunger. Aim for a combination of cardiovascular exercise and strength training to support weight loss efforts. Additionally, staying active can distract you from food cravings and help you maintain a calorie deficit.
Avoid distractions while eating
Eating while distracted, such as watching TV or working on the computer, can lead to mindless overeating. Focus on your meal and eat slowly, paying attention to your body's hunger and fullness signals.
Distract yourself
When cravings strike, try distracting yourself with a non-food-related activity. Go for a walk, read a book, or call a friend to take your mind off food.
Natural appetite suppressants
Some natural substances, such as green tea, coffee, ginger, or cayenne pepper, may have appetite-suppressing properties.
I love coffee, which also helps to blunt my appetite when I want to control my calorie intake. The caffeine in coffee can make you feel less hungry. When you drink coffee, caffeine stimulates your brain, making you more alert and less tired. This stimulation also affects the part of your brain that controls hunger, making you feel less hungry and reducing your desire to eat. Coffee can also speed up your metabolism and help your body burn fat, which can also help to suppress your appetite. However, it's important to remember that everyone is different, and drinking too much coffee can have adverse effects, like making your heart beat faster or making you feel anxious.
Remember, learning how to suppress hunger when losing weight can be challenging. It's crucial to approach weight loss in a healthy and sustainable way. Focus on creating a balanced and nutritious eating plan that supports your overall well-being.
It's important to listen to your body's hunger cues and avoid excessively restricting calories. Suppose you're consistently starving, struggling to manage your appetite, or have specific dietary needs or concerns. In that case, consulting with a healthcare professional, registered dietitian or nutrition coach for personalised guidance may be helpful.