How to reduce appetite to lose weight: reviews, effective ways and practical recommendations

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

It's no secret that almost every woman, regardless of age and social status, dreams of being slim and beautiful, attracting admiring male glances and at the same time feel good and light.

In practice, not all 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 expended 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. Reviews of the methods listed below are positive. Most women say it works.

How to lose weight?

How to reduce appetite? How to lose weight in general? These questions concern many of the fair sex. There are many ways to reach your goal and lose weight:

• Through physical activity - walking, cycling, regular exercise, activegames and so on.
• Diet food - strict food restrictions for a certain period.
• Decreased appetite and reduced calorie intake.

In the hectic pace of modern life, sometimes there just isn't time for going to the gym or jogging in the morning. At the same time, the diet, in addition to the fact that with its termination, the lost weight returns with an increase, it also causes psychological discomfort - depression and a bad mood.

An alternative to these ways to lose weight is to reduce the craving for food itself, that is, the taming of appetite. How to reduce appetite? Reviews and methods are presented below.

Ways to reduce appetite for weight loss

There are a few basic rules to help curb your appetite and reduce your food intake to the right amount.

List of the best ways to reduce your appetite:

• Drink more fluids - the daily water requirement for a person ranges from 2 liters. Drinking is very important, because water not only helps to 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 the water, the feeling of hunger is somewhat dulled.
• Replace confectionery in your diet with sweet fruits, such as bananas or apples, dried fruits. Fruit makes you feel full quickly.
• Eat as little s alt and hot spices as possible, which increase appetite. These productsirritate the lining of the stomach, causing more food to be eaten than needed.
• Any alcoholic drinks, except maybe a small amount of dry red wine, should be excluded from the diet. Alcohol not only increases appetite, but also slows down the metabolism and excretion of excess fluid from the body. Therefore, weight loss will be much slower.
• Introduce foods low in calories, but bringing quick satiety and requiring 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 later.
• All kinds of dietary supplements and pills to reduce appetite, according to some reports, also help 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? Weight loss is one of the most common women's problems. What to do if the extra pounds do not give rest? In addition to revising the diet, the principles of eating, that is, the culture of nutrition, play an important role in reducing appetite for weight loss. Here are the most important features.

1. Meals should be fractional, that is, distributed over several meals, but in smaller portions. The maximum serving size should notexceed 300 g. This method will allow you not to feel an acute feeling of hunger between main meals. At the same time, the snack should not be too heavy and high in calories.
2. When eating, you need to chew food slowly and thoroughly so that a sufficient amount of juice can be produced in the stomach. At the same time, you should not eat in front of the TV screen, as this inevitably leads to overeating.
3. It is advisable to strictly observe the daily routine, that is, in no case should you skip breakfast, lunch and dinner, as well as a couple of snacks. At the same time, it is important that food enters the body at about the same time.
4. Drinking water should be meaningful. You can drink between meals or 20 minutes before or after meals. In no case should you drink and eat at the same time, as this will inevitably lead to overeating and stretching of the stomach.

Tricks to help reduce appetite and lose weight

How to reduce appetite and lose weight? In addition to following all these rules, in order to reduce food cravings and deceive your stomach, you can resort to some tricks, that is, deceptive maneuvers.

• Relaxing bath and nice music. Such a simple trick allows you to distract the body from the immediate urge to eat for a while. At the same time, the body will receive not only physical, but also moral rest, succumbing to the relaxing effects of the environment.
• Favorite activity. A pleasant way to spend time and not think about food for a while can be a favorite hobby, readinga fascinating book or just looking at old family photos.
• Walk in the fresh air. A measured and unhurried walk in the fresh air before or after a meal allows you to set the body in a harmonious way, helps get rid of the stress and fatigue accumulated during the day, and also waste excess energy.
• Full breathing. Few people think that proper breathing is also extremely important for normalizing appetite and losing weight. Special breathing exercises allow you to activate metabolism and improve digestion. In addition, some breathing exercises can distract you from feeling hungry for a while.
• Aromatic essential oils. Such therapy allows you to dull the feeling of hunger. This is especially true of oils of grapefruit, green apple, cinnamon, mint. In some cases, simply smelling a fruit, such as an apple or a banana, will reduce your hunger a little.
• Decreased appetite due to optical illusion. This effect is achieved if you use dishes smaller than usual, in cold discreet shades - blue, purple, 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 help reduce appetite, and hence weight loss. Consider the features of each of them separately.

Fruit

Thanks to great contentfiber and vitamins, as well as the low energy value of fruits can help reduce appetite pretty 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 are high in 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 processing them. It is worth noting that the maximum benefit can only be obtained from raw vegetables that have not undergone heat treatment.

Chocolate

Bitter chocolate is low in sugar and helps curb appetite and sweet cravings. A small piece is enough to dull the hunger. However, only dark dark chocolate is useful, but not milk chocolate.

Green tea

The benefits of green tea have long been known. This drink is truly a magical tool in the fight against excess weight. Along with the fact that green tea speeds up the metabolism, it also satisfies the feeling of hunger. A few cups of tea a day will help you not to worry about excessive appetite.

Eggs

Eggs are a great option for breakfast. Since they contain a protein that quickly saturates the body, the feeling of hunger will not bother much longer. In addition, the quantityfood consumed during the day will be significantly reduced.

Herbs for appetite suppression and weight loss

How to reduce appetite with folk remedies? Medicinal herbs are also good at helping to cope with appetite and lose weight. They are used in the form of decoctions, tinctures or tea.

• The leader among such plants is flax and flaxseeds. They contain a large amount of mucus that envelops the stomach and intestines. Thanks to these properties of flax, the appetite is reduced, and the body is freed from toxins.
• A sage tea taken twice a day can help alleviate hunger.
• Nettle infusion is also a good appetite suppressant.
• A decoction made from green parsley allows you to mislead the stomach and satisfy your hunger for a while.
• Angelica is often used to normalize the digestive tract and remove toxins, besides 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 that normalizes liver function and releases fat deposits.

How to reduce appetite to lose weight? reviews on ways to lose weight

Today you can find a lot of reviews about different ways to lose weight. Some feel the result of a change in food culture, notexperiencing no inconvenience. Many people lose weight by increasing physical activity. Consumers also respond positively to biological supplements and slimming sprays. The opinions of doctors on this matter vary somewhat. According to their firm belief, any diet pills should not be taken uncontrollably, otherwise you can harm your he alth very quickly.

So you already know how to reduce your appetite to lose weight. Feedback on the methods described above is only positive. You need to carefully choose the most acceptable option for yourself and not be lazy. Then the results will not keep you waiting.