It's no secret that almost every woman, regardless of age and social status, wants to be slim and beautiful, to attract admiring men's looks and at the same time feel good and easy.
In practice, far from all the representatives of the beautiful half of society can achieve this goal. The thing is that in order to maintain your body in good physical shape, you must strictly observe the balance of incoming and consumed calories, so that the excess is not deposited in problem areas on the body.
The article will focus on how to reduce appetite in order to lose weight. Feedback on the methods listed below is positive. Most women say it works.
How to lose weight?
How to reduce appetite? How to lose weight? These questions concern many women. There are various ways to achieve your goal and lose weight:
- With the help of physical activity - walking, cycling, regular sports, active games and so on.
- Dietary nutrition - strict food restrictions for a certain period.
- Reduced appetite and reduced calorie intake.
In the crazy rhythm of modern life, sometimes there simply is not time to go to the gym or jog in the morning. At the same time, the diet, in addition to the fact that with its cessation, the lost weight returns with an increase, also causes psychological discomfort - depression and a bad mood.
An alternative to these methods of losing weight is to reduce the craving for food itself, that is, to control appetite. How to reduce appetite? Reviews and methods are presented to your attention below.
Ways to reduce appetite for weight loss
There are several basic rules that will help to tame your appetite and reduce the amount of food consumed to the required rate.
List of the best ways to reduce your appetite:
- Drink more fluids - the daily rate of water for a person ranges from 2 liters. Drinking is very important, since water helps not only improve the digestion process, but also directly participates in the body’s expenditure of energy to bring it to body temperature. In addition, thanks to water, the feeling of hunger is somewhat dulled.
- Replace confectionery in your diet with sweet fruits, for example, bananas or apples, dried fruits. Fruits quickly give a feeling of fullness.
- Eat as little salt and hot spices as possible, which increase your appetite. These products irritate the gastric mucosa, as a result of which food can be eaten more than necessary.
- Any alcoholic drinks, except perhaps a small amount of dry red wine, should be excluded from the diet. Alcohol not only enhances appetite, but also slows down the metabolism and excretion of excess fluid from the body. Therefore, losing weight will be much slower.
- Introduce into the diet foods that are low in calories, but bring quick saturation and require long digestion - vegetables, fruits.
- How to reduce appetite and lose weight in folk ways? Herbal infusions and herbal teas are good helpers in reducing appetite. In addition, they enrich the body with vitamins. More on this will be discussed later.
- All kinds of dietary supplements and pills to reduce appetite, according to some reports, also help to keep appetite under control. However, their use should be strictly limited and agreed with the doctor.
General principles of behavior to reduce appetite
How to reduce appetite? Losing weight is one of the most common female problems. What to do if extra pounds haunt? In addition to revising the diet, principles of food intake, that is, a food culture, play an important role in reducing the appetite for weight loss. Here are the most important features.
- Food should be fractional, that is, distributed over several meals, but in smaller portions. The maximum serving size should not exceed 300 g. This method will not allow you to feel an acute hunger between the main meals. At the same time, the snack should not be too heavy and high-calorie.
- While eating, you need to slowly and thoroughly chew the food so that a sufficient amount of juice can be developed in the stomach. At the same time, you should not eat in front of the TV screen, since this inevitably leads to overeating.
- It is advisable to strictly observe the regime of the day, that is, in no case do not skip breakfast, lunch and dinner, as well as a couple of snacks. It is important that the food enters the body at about the same time.
- Drinking water should be meaningful. You can drink between meals or 20 minutes before or after a meal. In no case should you drink and eat at the same time, as this will inevitably lead to overeating and distension of the stomach.
Tricks to help reduce appetite and lose weight
How to reduce appetite and lose weight? In addition to observing all of the above rules, in order to reduce cravings for food and trick your stomach, you can resort to some tricks, that is, fraudulent maneuvers.
- Relaxing bath and pleasant music. Such a simple trick allows you to distract the body from an immediate urge to eat for a while. In this case, the body will receive not only physical, but also moral rest, succumbing to the relaxing effects of the environment.
- Favourite hobby. A favorite way to spend time and not think about food for a while can be your favorite hobby, reading a fascinating book or simply looking at old family photos.
- Walk in the fresh air. A measured and unhurried walk through the fresh air before or after a meal allows you to set the body in a harmonious mood, helps to get rid of stress and fatigue accumulated during the day, and also waste an excessive supply of energy.
- Full breath. Few people think that proper breathing is also extremely important for normalizing appetite and losing weight. Special breathing exercises activate metabolism and improve digestion. In addition, some breathing exercises can distract from hunger for a while.
- Aromatic essential oils. Such therapy can dull the feeling of hunger. This is especially true for grapefruit, green apple, cinnamon, and peppermint oils. In some cases, just smelling a fruit, for example, an apple or a banana, is enough, and the feeling of hunger will decrease slightly.
- Decreased appetite due to optical illusion. This effect is achieved if you use dishes smaller than usual in cold discreet shades of blue, violet, blue-green.
How to reduce appetite to lose weight? Reviews about this method are the most positive. Experts consider it sparing for the body. As mentioned above, there is a whole list of products that contribute to a decrease in appetite, and hence, weight loss. Consider the features of each of them individually.
Fruits
Due to the high content of fiber and vitamins, as well as low energy value, fruits can help reduce appetite quite quickly. They quickly fill the stomach without carrying extra pounds. Among the fat-burning fruits, grapefruit is the most valuable. Also useful: citrus fruits (oranges, lemons); berries (cherries, figs, blueberries); pineapples.
Vegetables
Just like fruits, vegetables contain a lot of fiber and vitamins. We can say that all varieties of cabbage are a storehouse of nutrients. Other vegetables also give a feeling of fullness, despite the fact that the body spends a lot of energy on their processing. It is worth noting that the maximum benefit can be derived only from raw vegetables that have not undergone heat treatment.
Chocolate
Low-sugar dark chocolate helps reduce appetite and suppress cravings for sweets. A small piece is enough to dull the hunger. However, only dark black chocolate is useful, but not milk chocolate.
Green tea
The benefits of green tea have been known for a long time. This drink is truly a magical tool in the fight against excess weight. Along with the fact that green tea reproaches the metabolism, it also quenches the feeling of hunger. A few cups of tea per day will allow you not to worry about excessive appetite.
Eggs
Practice shows that eggs are a great option for breakfast. Since they contain a protein that quickly saturates the body, hunger will not bother much longer. In addition, the amount of food consumed during the day will be significantly reduced.
Herbs for reducing appetite and losing weight
How to reduce appetite folk remedies? Medicinal herbs also help to cope with appetite and lose weight. They are used in the form of decoctions, tinctures or tea.
- The leader among these plants is flax and flaxseeds. They contain a large amount of mucus, which envelops the stomach and intestines. Thanks to these properties of flax, appetite is reduced, and the body is freed from toxins.
- A decoction of sage, taken twice a day, will help ease the feeling of hunger.
- Nettle infusion is also a good way to reduce appetite.
- A decoction made from green parsley allows for a while to mislead the stomach and satisfy hunger.
- Angelica is often used to normalize the digestive tract and remove toxins, in addition, it reduces appetite.
- Marshmallow, due to its astringent properties, increases the time of digestion of food in the stomach, which means that the feeling of hunger appears a little later and the appetite decreases. This has a positive effect on the process of losing weight.
- Milk thistle is a good liver remedy, normalizing its work and freeing from fat deposits.
How to reduce appetite to lose weight? Reviews on Weight Loss Methods
Today you can find many reviews about various methods of losing weight. Some feel the result of a change in food culture, without experiencing any inconvenience. Many people lose weight helps increase physical activity. Consumers also spoke positively about dietary supplements and sprays for weight loss. Opinions of doctors on this subject are somewhat different. According to their firm conviction, any diet pills should not be taken uncontrollably, otherwise it can be harmful to health very quickly.
Thus, you already know how to reduce your appetite in order to lose weight. Reviews about the above methods are only positive. You need to carefully choose the most suitable option for yourself and not be lazy. Then the results will not be long in coming.