Health and Fitness

Exploring Non-Medicinal Ways To Control Your Appetite & Shed Excess Calories

It’s easy to reach for the best appetite suppressant when we’re looking to lose weight. But there are several natural non-medicinal ways that can help us control our cravings and burn excess calories. In this article, we will explore some of these methods to help you take control of your diet and start shedding those unwanted pounds!

  1. Eat Slowly & Mindfully:

Eating slowly is one of the most effective strategies for controlling our appetites and burning additional calories. When we eat too quickly, it can cause overeating because we don’t give ourselves time to register fullness cues from our bodies. Eating mindfully means being aware of what you’re eating, and how much you’re eating, and savoring each bite without distractions like TV or computers. This helps us become more conscious about what we’re consuming so that we can eat less without feeling deprived. 

  1. Increase Protein Intake

Increasing protein in your diet can be beneficial for suppressing appetite as it has a higher thermic effect than other macronutrients (carbohydrates and fats). It also takes longer to digest which helps keep us feeling fuller longer, reducing overall calorie intake. Some good sources include lean meats, fish, eggs, dairy products such as yogurt or cottage cheese, and plant-based proteins like legumes, nuts, or seeds. Aim for 20-30 grams per meal depending on your size and activity level. 

  1. Avoid Processed Foods

Processed foods tend to contain added sugar, fat, and salt which can all contribute to increased cravings leading to weight gain over time if not monitored closely enough. These foods are generally highly palatable which makes them difficult to resist even when trying hard not to indulge in them regularly. Trying to avoid processed foods whenever possible is a great way to reduce caloric intake naturally while still enjoying enjoyable meals throughout the day without experiencing hunger pangs later on due to low satiety levels from nutrient-deficient snacks consumed earlier in the day!  

  1. Manage Stress Levels

Stress plays an integral role in our desire for food as well as its digestion after consumption so managing stress can have profound effects on both appetite suppression as well as absorption rates of nutrients within food items consumed afterward. High cortisol levels induced by chronic stress increase hunger hormones resulting in intense cravings while also slowing down the metabolism making it harder for us to burn off excess calories even with regular physical activity. Taking time out daily for activities like meditation, yoga or mindful walking are just some ideas that could be incorporated into one’s lifestyle in order to combat any stress-related issues that might arise during tough times!  

  1. Get Adequate Sleep

Adequate sleep is essential for maintaining a healthy body weight since lack thereof increases the hormone ghrelin resulting in increased hunger levels combined with decreased leptin responsible for satiety signals during mealtimes. Furthermore, inadequate sleep alters decision-making processes influencing decisions towards more unhealthy options compared with better choices made whilst well rested leading directly towards potential weight gain if not controlled correctly!   

  1. Drink Plenty Of Water

Drinking plenty of water throughout the day is important not only because it keeps us hydrated but also helps fill up space within the stomach after meals thereby having a direct influence on appetite suppression! Several studies show that drinking two glasses of water prior to consuming a meal increases feelings of satiation leading towards reduced caloric intakes during subsequent meals thereby aiding weight loss efforts significantly!  

  1. Exercise Regularly:   

Regular exercise routines provide numerous benefits apart from helping build muscle strength including improved energy levels, and better mental health states alongside enhanced metabolic capacities allowing greater amounts of fat to be burned throughout the course of each session! Additionally exercising allows the release of endorphins responsible for positive emotions post-workout sessions further reinforcing habit formation associated with prolonged usage linked with successful attempts at bodyweight management techniques aimed at helping reduce overall calorie consumption through existing dietary behaviors! 

  1. Try Intermittent Fasting:

Intermittent fasting (IF) refers to cycles between periods where no food is consumed followed by normal eating windows usually lasting around 16 hours with an 8-hour break period between meal times where no food should be ingested whatsoever, although certain drinks such as black coffee may be allowed within certain approaches depending on individual goals targeted via IF protocols used! As mentioned above, IF works by manipulating hormones associated with hunger however care should always be taken upon beginning any type of plan regarding changes made involving meal patterns prior to consulting professionals first before commencing any radical changes concerning diets approached long term!