If you’re looking to lose weight, you generally need to reduce your daily calorie intake. To best control hunger, there are actions you can take to help stack the odds in your favor. Here are ways to reduce hunger and increased appetite.
1. Eat Fiber-Rich Foods
A high fiber intake stretches the stomach, slows its emptying rate and influences the release of fullness hormones. In addition, fiber can ferment in the bowel. This produces short-chain fatty acids thought to further help promote feelings of fullness .
In fact, a recent review reports that adding fiber-rich beans, peas, chickpeas and lentils to your meal can increase feelings of fullness by 31%, compared to equivalent meals that aren’t based on beans.
Fiber-rich whole grains can also help reduce hunger and keep you feeling full.
Exercise is thought to reduce the activation of brain regions linked to food cravings, which can result in a lower motivation to eat. It can also reduce hunger hormone levels, while increasing feelings of fullness.
One research shows that aerobic and resistance exercise are equally effective at influencing hormone levels and the size of a meal eaten after exercise
3. Get Enough Sleep
Getting enough quality sleep can also help reduce hunger and protect against weight gain.
Studies show that too little sleep can increase hunger and appetite by up to 24%, and decrease levels of some fullness hormones by up to 26%. Individuals who sleep less than seven hours per night rate their fullness levels after breakfast as 26% lower.
4. Spice Up Your Meals
A recent review examined the effects of capsaicin, found in hot peppers, and capsiate, found in sweet peppers. It found these compounds may help decrease hunger and increase feelings of fullness.
What’s more, the ability of these compounds to generate heat may also increase the number of calories burned after a meal. Also, ginger may be one of the hunger-reducing spice.
5. Eat Enough Protein
Adding enough protein to your diet can increase feelings of fullness, make you eat less at your next meal and help you lose fat. In addition, a high protein intake may help to prevent muscle loss when daily calories are reduced for weight loss.
Making protein about 20–30% of your total calorie intake, or 0.45-0.55 g/lb of body weight (1.0–1.2 g/kg), seems sufficient to provide the benefits.
7. Take Solids More Than Liquids
Solid calories and liquid calories can affect appetite differently. Solids require more chewing, which can grant more time for the fullness signal to reach the brain.
One recent review found that compared to a solid snack, people who ate a liquid snack were 38% less likely to compensate by eating less at the next meal.
Scientists also believe the extra chewing time allows solids to stay in contact with the taste buds for longer, which can also promote feelings of fullness.
8. Drink Alot Of Water
Drinking water can help decrease the hunger you feel before meals. It may also increase feelings of fullness following a meal and promote weight loss.
Scientists believe that about 17 oz (500 ml) of water is sufficient to stretch the stomach enough to send signals of fullness to the brain.
That said, water is also known to empty from the stomach quickly. For this tip to work, it may be best to drink the water as close to the meal as possible.
9. Reduce Your Stress
Excess stress is known to raise levels of the hormone cortisol. Although the effects can vary between individuals, high cortisol is generally thought to increase food cravings and the drive to eat.
Stress may also decrease levels of peptide YY (PYY), a fullness hormone.
Finding ways to reduce your stress levels may not only help curb hunger, but also reduce your risk of obesity and depression.
10. Eat Some Ginger
Ginger has been linked to many health benefits. These include reductions in nausea, muscle pain, inflammation and blood sugar levels. One study found that consuming 2 grams of ginger powder diluted in hot water at breakfast reduced the hunger participants felt after the meal .
However, this study was small and more research in humans is needed before strong conclusions can be reached.
11. Eat on Smaller Plates
Eating on smaller dinnerware can help you unconsciously reduce your meal portions. This is likely to help you consume less food without feeling deprived.
12. Eat Omega-3 Fats
Omega-3 fats, particularly those found in fish and algae oils, have the ability to increase levels of the fullness hormone leptin. A diet rich in omega-3 fats may also increase fullness after meals when calories are restricted for weight loss.
13. Eat Mindfully
Eating quickly or while you’re distracted can make it more difficult for your brain to recognize whether you’re hungry or full. Solve this problem by eliminating distractions and focusing on the foods in front of you — a key aspect of mindful eating.
How full you feel may be influenced by what you see, and paying attention to what you eat can be very beneficial.