How to reduce appetite – proven and effective methods
One of the most common causes of overweight, sometimes even leading to morbid obesity, is excessive appetite, constant feeling of hunger, at times almost impossible to control. The consequence of this state of affairs is a large increase in weight, and the most important thing at such a time is to properly diagnose our snacking, which may even indicate a serious medical condition. So you can’t do without visiting at least a dietician, and sometimes even a doctor, who usually orders a comprehensive examination.
Appetite or hunger – what actually ails us?
For most of us the words appetite and hunger are identical, and usually we do not realize the significant differences between them, the fact that in fact they are two fundamentally different states of our body. Hunger, otherwise known as craving, occurs when we lack important nutrients, mainly energy-giving carbohydrates, proteins and fats, but when we supply them in the required amount, this feeling passes almost immediately. It is relatively easy to notice its symptoms, and the most characteristic are:
- the absence of the necessity for its immediate gratification, although it may last for hours, or in extreme cases days;
- a gradual increase;
- tangible physical symptoms, a feeling of “sucking” in the stomach, soreness in the abdominal area, a feeling of restlessness and irritability.
Appetite, in turn, can be safely described as a craving, which is often caused by the state of the psyche, it appears, for example, in moments of nervousness or under the influence of strong stress. Most often it results in uncontrolled snacking or even compulsive eating, i.e. an internal compulsion to eat large amounts of food, which unfortunately is the easiest way to gain weight quickly, even extreme pathological obesity. Here the symptoms are completely different:
- lack of feeling of satiety even after eating an extremely abundant and high-calorie meal;
- constant feeling of hunger, appearing suddenly e.g. under the influence of olfactory stimuli and not going away until we eat something;
- feeling a strong sense of guilt immediately after eating.
Overeating – consequences for health
Regardless of what causes our snacking, simply hunger or uncontrollable appetite, both of these states, when unchecked, carry serious health consequences. Contrary to appearances, it is not only the increasing layer of fat on the belly or hips, but the whole body will feel the weight gain. The first thing we should do is to properly diagnose the cause, which as I mentioned, may lie in undiagnosed medical conditions, and the body gives us warning signs in just such a specific way. There may be many reasons why we have this proverbial ravenous appetite, and it is worth paying attention to, among others:
- blood glucose levels and related diseases such as diabetes. Insulin deficiency causes inadequate supply of glucose to the cells, which are malnourished and make themselves known by a growing feeling of hunger all the time;
- levels of hormones such as leptin, secreted by fat cells, thus informing the nervous system about our body weight. A deficiency of leptin is immediately misinterpreted as a feeling of hunger, providing an incentive for increased eating;
- thyroid disease, especially hypothyroidism, which causes serious metabolic problems. In such a situation we simply feel constant hunger, and by satisfying it, we lead to increasing obesity;
- proper rest, especially the recommended daily norm of sleep. Continuous lack of sleep or even insomnia also disturbs the proper secretion of hormones responsible for appetite and the feeling of satiety;
- parasites, most often found in the digestive system, feeding mainly on carbohydrates and causing an increased demand for sweets.
How to reduce appetite – proven home methods
Appearance of any of the above symptoms should force us to immediate action, and the first thing to apply are proven home methods, thanks to which we will quickly manage to control unrestrained snacking:
The most important thing is to have regular breaks between meals, at least 4 to 5 hours, which must be strictly observed. Eating at such intervals will prevent the onset of strong hunger, which can lead to overeating a heavy, indigestible meal. Let’s eat small amounts, chewing each bite carefully and eliminate from the diet not only what is unhealthy and high-calorie, but also spices and excess salt, significantly increasing the appetite. Instead of fatty cream it is better to use light yogurt, give up fried meats, and replace the red ones with poultry. Other products that increase appetite are sweets, cakes or candies, providing only empty, worthless calories. It is also recommended to drink plenty of fluids, including clear, mineral still water, which also fills the stomach and at the same time flushes out dangerous toxins; another thing worth remembering is breakfast, a meal that gives us energy for most of the day, and often neglected due to lack of time. Eating a nutritious balanced meal in the morning with the right amount of carbohydrates, proteins and fats will help you control your weight and reduce the risk of snacking throughout the day; providing your body with valuable nutrients, the most important of which are dietary fibre, protein and chromium. Dietary fibre is an ideal stomach filler, it swells and makes us feel full for many hours. Additionally, it has a good impact on metabolism, accelerating and facilitating digestion, and the most easily assimilated fibre can be found in fruit, vegetables and some cereal products, bran or oatmeal. Protein, especially that contained in eggs, dairy products and meat, helps burn fat tissue and gives a feeling of satiety, and chromium improves all metabolic processes in the body, regulating lipid and carbohydrate metabolism.
How to reduce appetite – dietary supplements
A good solution to reduce your appetite and, at the same time, get rid of excess weight, are modern dietary supplements, used in slimming diets, based on natural plant ingredients. They are highly effective thanks to substances such as green tea extract, blueberries acai or goji, guarana, black pepper, caffeine or the popular yerba mate. They all speed up metabolism, soothe digestive disorders, thoroughly cleanse the body of toxins and above all reduce appetite. Which one we choose depends on our individual preferences, but we will certainly feel their health effects.