How to Stop Hunger for Appetite Control
A hunger pain is the way your body notifies you that it needs more energy and nutrients. However, if you constantly listen to your body you will continuously pack on extra pounds. Especially when your body is telling you it needs food, but your mind is screaming that you just ate.
In order to win the battle between your hunger pains and your will to eat less, you need to introduce foods into your diet that will suppress your appetite.
Instructions
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Controlling Your Appetite
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Eat foods that are full of protein. The protein in food acts as an appetite suppressant, so eating protein-rich foods should control your hunger pains. For example, if you fill your diet with poultry, fish, lean meats, tofu or pine nuts you can strong-arm your appetite. If you need an appetite suppressant that is more severe than the protein offered in foods, you can incorporate whey protein into your diet.
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Eat foods that are high in fiber. Foods high in fiber will keep your stomach full and improve your digestive health. Eating fiber slows glucose down from entering the bloodstream so you will fill full longer. Legumes, fruits and vegetables are all high in fiber and should be integrated into your diet on a daily basis to suppress your appetite.
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Replace your standard 3 big meals with 5 to 6 smaller meals. If you replace 3 big meals, with 5 or 6 smaller meals, your stomach will eventually shrink causing you to fill up more quickly. Also, if you spread out your calorie intake over 6 meals---as opposed to---3 meals, you will raise your body's thermal effect, which will cause you to burn 10% more calories, according to Leslie Bonci, R.D., the director of Sports Nutrition at the University of Pittsburgh Medical Center.
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Refrain from eating foods that are full of sugar. When you consume foods that are high in sugar, you hinder the body's ability to realize that it is actually full---so you will continue to eat. According to Dr. Louise Aronne, the founder of the Comprehensive Weight Control Program at New York Presbyterian Hospital in New York City, fattening foods don't suppress the hunger hormone ghrelin as fast as foods that are high in protein, which can lead to "fullness resistance".
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Do some type of exercise on a daily basis. Being told to exercise may be easier said than done. However, if you can fit 30 to 60 minutes on the treadmill or an aerobic exercise class into your schedule, your ghrelin levels will decrease and your peptide YY levels will increase, according to a study conducted by David J. Stensel of Loughborough University in the United Kingdom. Ghrelin and peptide YY play an intricate role in suppressing your appetite.
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Tips & Warnings
Keep healthy snacks within reach if you are forced to miss a meal.
Use portion control with certain fruits, like grapes, eating to many can lead to extra calorie consumption.
