How to suppress your appetite? One of the best ways to suppress your appetite is incorporating more fiber rich foods in your diet like fruits and vegetables. Eating fruits and vegetables will help to make you fuller because of the fiber in it. Fruits and vegetables are low in calories and high in nutrients.

How to suppress your appetite? iStock-photo credit: halfbottle

Fiber rich whole grains like peas, chickpeas, lentils can increase your fullness by 31% based off various research studies. When you increase your daily fiber intake it slows the digestion process, and the result is being fuller.

Drinking Water

Drinking water can help suppress your appetite and promote weight loss. There was one small study that found that people who drank 2 glasses of water immediately before a meal ate 22% less food. If you drink enough water daily it will send a signal to your brain that you are full.

Research studies show that 17 ounces of water can stretch your stomach and send signals of fullness to the brain.

Getting Quality Sleep

Studies have also shown that getting quality sleep can help reduce hunger and illicit weight loss. Those studies have shown minimal sleep can increase your appetite, feelings of hunger and food cravings.

Insomnia can potentially cause an elevation in the hormone ghrelin which is a hunger hormone that increases food intake, and it is a sign that your body wants to eat food.

The CDC recommends that adults get 7 to 9 hours of sleep per day and for children and adults about 8 to 12 hours of sleep per day. Managing your stress is important when it comes to managing your weight. Excess stress is linked to higher levels of cortisol. Higher cortisol levels are linked to higher food cravings and the need to eat more food.

Eating low calorie small snacks that contain fiber, protein, and complex carbs can really help make you full throughout the day. A good low calorie snack example is a high protein yogurt that can make you full.

The Bottom Line you can suppress your appetite by doing the following things: Drinking up to 8 glasses of water daily, incorporating more fiber rich foods like whole grains, fruits, and vegetables. And, by managing your stress in a productive way like jogging, doing yoga or incorporating meditation exercises.

If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.

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