What to eat to lose weight? This question haunts millions of women. To achieve a slim figure, many people limit themselves in nutrition. Constant malnutrition causes discomfort: your mood deteriorates, and obsessive thoughts about lunch or dinner make it difficult to concentrate on everyday activities.
In this case, products that reduce appetite and suppress hunger will come to the rescue . They stimulate the process of burning fat deposits, speed up metabolism and give a feeling of satiety. And the calories gained from consuming them will not end up on your waist.
However, it is not recommended to indulge in fat-burning foods uncontrollably. Moderate nutrition is the main key to successful weight loss. A small portion used as a snack will satisfy the need for satiety. And if you create a menu for the daily diet with a predominance of such food, then the feeling of fullness will be a faithful companion throughout the day.
What helps suppress hunger
The hormone responsible for the feeling of hunger is ghrelin. When the stomach is empty, ghrelin sends a signal to the brain that the body needs nutrients. The higher the hormone level, the more you want to eat. After the onset of satiety, the volume of ghrelin decreases and is replaced by leptin, the satiety hormone. How long it takes for leptin to be produced depends on the type of food you eat.
If it contains a lot of fast carbohydrates (baked goods, baked goods, sweets), then saturation will be short-lived. Slow carbohydrates (grain bread, cereals) help prevent rumbling in the stomach for a longer period.
Fatty foods will make you feel full for a long time, but extra pounds will appear quite quickly. Protein meals are a great option! Hungry after eating protein will appear after quite a long time.
Gymnastics
In addition to herbs, foods and folk tips in the fight against appetite, physical exercise comes to the rescue. Thus, running is considered the most effective “burner” of calories and the enemy of appetite. However, it is by no means necessary to have a treadmill at home or go to the gym. Walking in the fresh air in the park near your house will be an excellent alternative.
If you don’t have time for daily jogging, you can try the following set of exercises against appetite.
Exercises should be done immediately before meals. In the first stages, you need to exercise regularly. Subsequently, as severe hunger occurs.
Exercise 1 – muscle tension. Stand up straight, inhale and at the same time tense the muscles of the whole body (abdomen, legs, buttocks, arms and back) as much as possible. In this position, rise on your toes and fix the pose for 2-3 seconds. Return to the starting position and relax. Repeat 3-5 times.
Exercise 2 – back arching. In a standing position, place your hands on your lower back. As you inhale, lean back, leaning on the waist area and arch your back as much as possible. As you exhale, return to the starting position and relax for a few seconds. Repeat 5-7 times.
Exercise 3 – bends. As you inhale, bend over and clasp your ankles with your hands. Press your knees as tightly as possible. Hold the position for 2-3 seconds. While exhaling, return to the starting position and relax. Repeat 5-7 times.
Exercise 4 – wall squats. Stand with your back to the wall and slowly squat down, bending your legs at an angle of 90 degrees. Hold the position for 5-10 seconds. Repeat 3-5 times. During the exercise, breathing can be free.
Another useful thing is breathing exercises for weight loss.
Foods that reduce appetite and suppress hunger: list
The easiest way to reduce the urge to snack is to drink a glass of clean water. Nutritionists recommend doing this half an hour before you start eating. Drinking liquid will reduce the amount you eat. In addition, the desire to eat is caused by thirst. In such cases, 200 grams of water will help deceive the stomach.
If the sucking in the pit of the stomach has not stopped, then products that reduce the so-called gluttony will help. They are quite varied and accessible. Some of them are easy to grow in your garden, some can be purchased at a nearby supermarket. Conventionally, they are divided into two groups: plant and animal origin.
Products of animal origin include:
Eggs
Source of protein and vitamins B and C. Reduces the need for food.
Yogurt
A fermented milk drink containing live bacteria that normalizes intestinal function. Yogurt without additives is the healthiest.
Fatty fish
Omega-3 acids contained in these types of fish suppress appetite. Due to its high fat content, it is recommended to consume this fish no more than once a week.
Cottage cheese
A source of protein and calcium, cottage cheese with a fat content of 0 to 5% is useful.
The list of basic plant foods is as follows:
Bran
Cleanses the intestines. By swelling in the intestines, they promote long-term satiety. Reduces the absorption of fats.
Legumes
Contains a lot of protein and fiber. Improves the functioning of the digestive tract.
Citrus
Regulate metabolism, strengthen immunity. Grapefruit has a particular advantage, as it accelerates the burning of subcutaneous deposits.
Apples
Fruits are high in pectin, which prevents the absorption of fats and regulates blood glucose levels. The fruits contain a lot of fiber, which creates a long-lasting feeling of fullness. Eating apples helps to gently cleanse the intestines.
Nuts
Contains dietary fiber that provides a feeling of fullness in the stomach. They contain a large amount of proteins, fats and unsaturated acids, which helps increase activity. But you shouldn’t get too carried away with them because of their high calorie content. A handful of nuts per day is enough.
Oats
Easy to digest. Eating oatmeal for breakfast will help you last until lunch without snacking. Slow carbohydrates and fiber contained in oats slow down the digestion process.
Avocado
A high-calorie fruit containing vegetable fats. However, nutritionists have proven that it discourages the desire to eat for a long time, which accelerates weight loss.
bitter chocolate
When hunger pangs appear, two slices of chocolate will pacify them for a couple of hours. The treat should be slowly sucked and not chewed. Only dessert with a cocoa content of more than 70% is healthy.
Dried fruits
Contains fiber, potassium, magnesium and vitamin B. A handful of dried fruits is perfect for a snack.
Pumpkin
Removes excess fluid and toxins. Low in calories - 22 kcal per 100 grams.
An effective remedy in the fight against excess weight, which is a powerful antioxidant, is green tea. This drink helps burn fat deposits.
Also, it reduces the intention to snack on ground coffee. Caffeine tones and increases endurance. A cup of natural black coffee without sugar accelerates metabolism and improves digestion.
How to reduce appetite to lose weight at home
Of course, it is quite difficult to overcome and overcome yourself by giving up eating your favorite foods, especially at home. But still, if a person decides to block his appetite and do everything so that excess weight can disappear, then he will have to make a lot of effort and make adjustments to his usual lifestyle.
It takes 21 days to form a habit - this is a prerequisite. It is during this time period that it will be possible to make changes to the diet and when the body adapts to less food, weight loss will begin.
Important! You should not adjust your diet so that you feel a constant feeling of hunger, because this will affect your well-being and will not allow you to lose weight comfortably.
There are several basic rules on how to reduce your appetite at home.
Rejection of bad habits
To lose weight you need to say goodbye to bad habits. These include:
- Eating excessively high-calorie and fatty foods.
- Overeating at any meal. To avoid oversaturation, you need to stick to standard portions and not ask for extras.
- The habit of snacking on cookies, sweets, and fast food. You can satisfy your hunger with fruits.
- Eating food quickly. As you know, food must be chewed thoroughly - this will help the body gradually receive the required amount of calories.
- Food in a hurry. Eating a product or dish that was the first to come to hand is not allowed for time-saving reasons, because it only helps to calm down the craving for food for a short time.
- Skipping meals.
Note! If more than 5 hours have passed since your last meal, the body will require more calories the next time to tame hunger.
Establishing new rules of nutrition
When starting the most difficult process of losing weight, it is necessary to establish new rules that will help make life easier at such a difficult stage and not spoil the result. So, you will need to make adjustments to your usual diet and exclude harmful foods from it, for example:
- chips;
- fast food;
- sweets and cookies;
- drinks with high sugar content;
- bread and pastries.
Important! It is also necessary to adjust and reduce portion sizes. This rule will help those who do not know how to curb their appetite.
According to nutritionists, the serving size for one meal should be equal to the parameters of a human fist.
Exercise to control appetite
You can deceive the body with the help of physical exercise, which is important for those who do not know how to reduce their appetite if they want to eat constantly. To stop food cravings, just start doing the following:
- Sitting on a chair, you need to tilt your torso forward and relax, while your palms should be extended upward and fold one hand over the other, sit in this position for 5 minutes. This will help overcome this instinct.
- Sitting on a chair with a back, you need to bring your legs together and relax. Next, you need to inhale and, drawing in your stomach, hold your breath for 30-40 seconds, and then slowly exhale the air to reduce the need for calories.
- You need to stand by the window, place your feet shoulder-width apart and, raising your arms up, inhale and exhale about 10 times. This exercise will curb the craving to eat a prohibited product.
Spices and herbs that reduce appetite
Spices and herbs satisfy hunger well. They are used in cooking and added to drinks. Thanks to their rich chemical composition and a set of valuable nutrients, spices normalize the functioning of the body.
A good result is given by:
- Mint. Peppermint tea is refreshing, stimulates the absorption of nutrients and reduces snacking cravings.
- Ginger. Breaks down fats and removes toxins.
- Caraway. Starts metabolism.
- Flax seeds. Protect the mucous membrane of the digestive organs, improve peristalsis.
- Chilli. Has fat burning properties.
- Cinnamon. Stabilizes blood glucose levels, thereby reducing the desire to snack.
- Marshmallow root. Contains a lot of starch and pectin, has an enveloping effect.
- Turmeric. Removes excess fluid, reduces cravings for sweets.
- Horseradish. Improves digestion, burns fat deposits.
- Mustard. Speeds up metabolism.
During pregnancy
Taking medications that reduce appetite during pregnancy and lactation is strictly prohibited. Pregnant women should eat a varied diet. Strict dietary restrictions can negatively affect the health of both mother and child. Reducing appetite using folk remedies during pregnancy is acceptable.
- Linseed oil. Consume a tablespoon of a quality product half an hour before meals. Judging by the reviews, flaxseed oil not only reduces appetite, but also improves intestinal motility, which is important during pregnancy.
- Wheat bran decoction. Brew 200 g of product with a liter of boiling water. Bring to a boil. Cook for another 20 minutes. Strain the finished mixture. Take 2 tbsp. l. funds three times a day.
- Rosehip infusion. Brew a handful of fruits with 500 ml of boiling water and leave for 5–6 hours. Drink ½ glass of infusion three times a day.
What is zero calorie
Are there foods that reduce appetite and suppress hunger ? Not really. This is the name for low-calorie food, the digestion of which requires the same amount of energy as it enters the body.
The only element that has no calories is water. A glass of ice-cold liquid burns about 9 kcal.
Nutritionists consider calorie-free food to be food that contains less than 60 kilocalories per 100 grams. The lowest calorie content (up to 20 kcal) is:
- celery;
- leaf salad;
- cucumbers;
- zucchini;
- radish;
- tomatoes.
A little more (from 20 to 30 kcal) contain:
- asparagus;
- zucchini;
- watermelon;
- pumpkin;
- Champignon;
- White cabbage;
- grapefruit.
The list is completed by “heavyweights” containing from 30 to 60 kilocalories:
- carrot;
- cauliflower;
- melon;
- beet;
- oranges;
- strawberry;
- apples.
The ideal would be to consume calorie-free foods in raw form. Vegetable salads are best seasoned with vegetable oil or lemon juice. If you don’t even want to look at raw vegetables, then steaming, baking in the oven, and boiling are recommended.
Don't eat only low-calorie foods. For complete nutrition, the menu includes lean meat, fish, legumes, eggs, milk and cottage cheese.
Decoctions
Such drinks to reduce appetite can be prepared from vegetables, grains, fruits, and seeds. Decoctions work selectively by affecting certain systems and organs. They improve the functioning of the intestines and liver, suppress appetite, causing a feeling of fullness from consuming a small amount of food. Traditional medicine recommends fighting the craving for overeating with decoctions:
- Wheat bran. Pour 200 g of product with a liter of boiling water. Cook for 20 minutes. Then strain. Drink the cooled decoction 100 ml three times a day.
- Flaxseed. 1 tbsp. l. the main ingredient, pour 150 ml of boiling water, bring the composition to a boil. Then remove the broth from the heat and shake for 10 minutes. Take a folk remedy for losing weight and reducing cravings for overeating, 150-170 ml three times a day before meals.
- Rosehip. Place a tablespoon of fruit in hot water (250 ml) and boil for 15 minutes. Leave the drink for a day. Use rosehip decoction to reduce cravings for overeating, ½ glass 3-4 times a day.
We suggest you read: Is it possible to have bran for dinner?
