10 Ways To Reduce Hunger For Permanent Weight Loss Results
To lose weight and keep it off, we need to reduce hunger. There are many cognitive ways to reduce emotional hunger, which I write about on a regular basis. There are also science-based ways to reduce physical hunger. These are a few:
Eat enough protein- it can increase feelings of fullness
Opt for fiber-rich foods- they slow the emptying rate of the stomach and the release of fullness hormones.
Choose solid food over liquid- solids require more chewing, which allows more time for fullness signal to reach the brain.
Start your meal with water- it can decrease hunger and increase feelings of fullness.
Focus on your food- it can help you experience more pleasure from less food.
Spice up your meals-compounds found in hot and sweet peppers may help curb hunger and increase fullness.
Eat on smaller plates- it can help you become satiated with less food.
Exercise- it’s thought to reduce the activation of brain regions linked to food cravings.
Eat Omega 3 Fats- they have the ability to increase levels of the fullness hormone leptin.
Visualize eating the foods you crave- it tricks your mind into believing you’ve already eaten the desired foods and decreases the craving.
Physical hunger shouldn’t be ignored, but if you’ve planned proper nourishment for the day and still find yourself excessively hungry, these are some tips to try.