How to Suppress Your Appetite
Is feeling hungry all the time getting in the way of your weight loss journey? It is challenging to stay on track when your stomach feels like a bottomless pit as you’re trying to limit calories? Luckily, there are several things you can implement into your day to suppress the need to eat more than you should so that you can finally make progress.
But first, let’s get something out of the way – these tips are meant to compliment a balanced and nutrient-dense meal plan. I hate to break it to you, but if you’re on the latest fad diet or anything that is so miserably restrictive that you can hear your tummy rumbling from a mile away, I can’t help you with that. Prohibitive diets are not sustainable or good for your physical or mental health, and anything that is less than 1,200 calories is a sure way to keep you permanently hangry.
Home Made Whole Grain Pizza
ABSOLUTELY LOADED WITH VEGGIES!
“But how am I supposed to lose weight if I don’t severely cut my calories?”. Sure, being in a calorie deficit is necessary in order to shed those pounds. But what if I told you that it’s possible to eat just as much volume of food (and sometimes more) while reducing your caloric intake? Read more to find out how.
- 1Drink More Water.
Staying hydrated is one of the most important (and easiest) things you can do for your health. And the big bonus: water can act as an appetite suppressant despite not having a single calorie, since the fluid takes up so much room in your stomach.Sometimes dehydration can disguise itself as hunger, so all it really takes is a glass of H2O to help limit our food intake. Try drinking two cups of water immediately upon waking, and before every meal and snack, and at least 2-3 liters total for the day. Chances are, you’ll wind up eating less.
- 2
Up Your Veggie & Fruit Intake.
Nutrient-dense foods are foods that are high in nutrients and relatively low in calories, so it’s no surprise that fruits and veggies rank number one on that list. Highly nutritious foods are loaded with fiber, vitamins, minerals, and antioxidants which leave you feeling satiated while providing your body with what it needs to function at an optimal level. Things like salads, smoothies, soups, veggie snacks and stir fry are all great ways to ensure you’re hitting the recommended 7-10 servings a day.
- 3Increase Your Fiber Intake.
Aiming for 25-35 grams a day is the goal, but most of us don’t even get half of that. Fiber is a key nutrient when it comes to appetite control because it makes us feel fuller for longer. This plant-based nutrient is found in fruits, vegetables, whole grains, legumes, nuts, and seeds. Some of my favorite high-fiber meals include steel cut oatmeal with raspberries, one pot brown rice and black beans, and coconut quinoa curry.Tip: food tracking is not just for calorie counting – you can use it to assess if you’re getting enough nutrients in a day like fiber. Try a free app like MyFitnessPal to see for yourself.
- 4Steer Clear Of Refined Carbohydrates.
Sugar and salt are the top culprits found in refined carbs, which are both highly addictive. If you’re wondering why you struggle with self control when you find yourself with the bag of chips or cookies, that’s why. Start by planning ahead when it comes to healthier meal and snack options for the week so you can limit the amount of processed foods you purchase. It can also be helpful to be attentive to food labels when you’re at the grocery store. If sugar is the first or second ingredient in a product, it’s probably best to avoid it. - 5
Have A Coffee.
As long as you’re not exceeding about 400mg a day of caffeine (about 3-5 cups a day), coffee actually has plenty of health benefits which includes acting as an appetite suppressant. If you’re sensitive to caffeine or worried about sleeping, try decaf. But just be sure to watch the cream and sugar, as those empty calories will add up quickly. I use stevia and a non-dairy creamer like Silk instead to keep that in check.
- 6
Opt For Higher Protein Snacks.
Unlike refined carbs, eating high protein foods are less likely to result in cravings, causing you to eat more than you intended to. Protein also promotes satiety because it takes longer to digest and helps regulate blood sugar levels. Check out my blog on 10 quick and easy high protein snacks for some new ideas.
Bottom Line: applying these tips will help you feel full and satisfied while also reducing cravings and optimizing your health in a balanced, sustainable way.
How to Suppress Your Appetite
Is feeling hungry all the time getting in the way of your weight loss journey? It is challenging to stay on track when your stomach feels like a bottomless pit as you’re trying to limit calories? Luckily, there are several things you can implement into your day to suppress the need to eat more than you should so that you can finally make progress.
But first, let’s get something out of the way – these tips are meant to compliment a balanced and nutrient-dense meal plan. I hate to break it to you, but if you’re on the latest fad diet or anything that is so miserably restrictive that you can hear your tummy rumbling from a mile away, I can’t help you with that. Prohibitive diets are not sustainable or good for your physical or mental health, and anything that is less than 1,200 calories is a sure way to keep you permanently hangry.
Home Made Whole Grain Pizza
ABSOLUTELY LOADED WITH VEGGIES!
“But how am I supposed to lose weight if I don’t severely cut my calories?”. Sure, being in a calorie deficit is necessary in order to shed those pounds. But what if I told you that it’s possible to eat just as much volume of food (and sometimes more) while reducing your caloric intake? Read more to find out how.
- 1Drink More Water.
Staying hydrated is one of the most important (and easiest) things you can do for your health. And the big bonus: water can act as an appetite suppressant despite not having a single calorie, since the fluid takes up so much room in your stomach.Sometimes dehydration can disguise itself as hunger, so all it really takes is a glass of H2O to help limit our food intake. Try drinking two cups of water immediately upon waking, and before every meal and snack, and at least 2-3 liters total for the day. Chances are, you’ll wind up eating less.
- 2
Up Your Veggie & Fruit Intake.
Nutrient-dense foods are foods that are high in nutrients and relatively low in calories, so it’s no surprise that fruits and veggies rank number one on that list. Highly nutritious foods are loaded with fiber, vitamins, minerals, and antioxidants which leave you feeling satiated while providing your body with what it needs to function at an optimal level. Things like salads, smoothies, soups, veggie snacks and stir fry are all great ways to ensure you’re hitting the recommended 7-10 servings a day.
- 3Increase Your Fiber Intake.
Aiming for 25-35 grams a day is the goal, but most of us don’t even get half of that. Fiber is a key nutrient when it comes to appetite control because it makes us feel fuller for longer. This plant-based nutrient is found in fruits, vegetables, whole grains, legumes, nuts, and seeds. Some of my favorite high-fiber meals include steel cut oatmeal with raspberries, one pot brown rice and black beans, and coconut quinoa curry.Tip: food tracking is not just for calorie counting – you can use it to assess if you’re getting enough nutrients in a day like fiber. Try a free app like MyFitnessPal to see for yourself.
- 4Steer Clear Of Refined Carbohydrates.
Sugar and salt are the top culprits found in refined carbs, which are both highly addictive. If you’re wondering why you struggle with self control when you find yourself with the bag of chips or cookies, that’s why. Start by planning ahead when it comes to healthier meal and snack options for the week so you can limit the amount of processed foods you purchase. It can also be helpful to be attentive to food labels when you’re at the grocery store. If sugar is the first or second ingredient in a product, it’s probably best to avoid it. - 5
Have A Coffee.
As long as you’re not exceeding about 400mg a day of caffeine (about 3-5 cups a day), coffee actually has plenty of health benefits which includes acting as an appetite suppressant. If you’re sensitive to caffeine or worried about sleeping, try decaf. But just be sure to watch the cream and sugar, as those empty calories will add up quickly. I use stevia and a non-dairy creamer like Silk instead to keep that in check.
- 6
Opt For Higher Protein Snacks.
Unlike refined carbs, eating high protein foods are less likely to result in cravings, causing you to eat more than you intended to. Protein also promotes satiety because it takes longer to digest and helps regulate blood sugar levels. Check out my blog on 10 quick and easy high protein snacks for some new ideas.
Bottom Line: applying these tips will help you feel full and satisfied while also reducing cravings and optimizing your health in a balanced, sustainable way.
