How to suppress hunger, suppress cravings, and curb appetite. These 6 tips will help do just that. I use and/or try to remind myself to utilize these tips daily.
These tips will truly help you to curb your appetite, and to make sure we are not gaining any unnecessary weight. These tips may also aid in you losing weight as well, because you will not be over indulging anymore.
Nope! No more unnecessary snacking, or over indulging in foods sister. Say bye bye to fake hunger pain! (Well don’t ignore actual pain, ok.)
Let’s first ask yourself, when you do feel “hungry” or bored:
1. When was the last time you ate? Has it been so long that you are actually hungry, and needing food for energy?
( Most likely if you had eaten recently, you prob don’t need food.. you may just be bored, and needing something to do..)
2. What exactly are you craving? Is it sweet or salty? Or is it more nutritious food like, salad w/ chicken, a sandwich, or meat & veggies ?
( If you’re not craving a real nutritious food choices, then it sounds like your just having a craving, and need to balance your blood sugar levels.)
3. Do you have signs of physical cravings, pain, and/or light headed?
( If so, then yes you may need to eat something, and/or drink more water. We also have these symptoms when we are dehydrated too. )
4. Are you dehydrated?
( 8 times out of 10 you just need water, a majority of people are walking around dehydrated. making us feel hungry even when we really are not. )
Ok, now that you have a better idea of what may actually be happening with your body. Lets get into these helpful tips to curb that appetite.
1. Stabilize Blood Sugar Levels
Stabilizing your blood sugar levels is essential, and helpful to your body not having a roller coaster ride of blood sugar rising high, and dropping low frequently.
Moreover, if we have high rises, and drops too frequently, and dramatically this makes us feel hungry, cranky, tired, and blahhhh..
So, how do we fix this crazy cycle? We balance our blood sugar levels. There are 2 main ways to do this.
#1 way to assist in stabilizing your blood sugar levels, is by eating less often, a.k.a Intermittent Fasting.
This can be controversial. However, studies have shown that eating less frequently can actually have such a benefit of keeping our blood sugar levels balanced.
Yes, it can help with weight loss as well, but my main focus right now is to show you the benefits of insulin levels.
I recommend you stop snacking so much, thus helping keep your blood sugar levels stabilized.
The #2 way to stabilize blood sugar levels is to eat well balanced macronutrient meals.
Macronutrients meaning, unrefined carbohydrates, proteins, and fats.
Consuming unrefined healthy Carbs, Proteins, and Fat with each meal, will assist in stabilizing blood sugar levels. It will remain at a more balanced state, thus allowing you not to have those crazy unnecessary cravings.
Here is a helpful chart to utilize, choose one food from each category to create a balanced macro meal.
2. Eat Nutrient Dense/ Volumetric Food
We want to eat nutrient dense, low calorie, volumetric foods, because these foods help to expand our stomachs, thus making us feel full, and satiated without overindulging.
As our stomach expands it releases a hormone called leptin which tells our body we are full.
Therefore, when we feel full, we don’t continue to eat.. at least I hope not ( if you do, you are probably are emotional eating which is a whole other topic of discussion. In which I will make another post for.)
So then, what foods can you eat, and add to your meals that are nutrient dense + low calorie + volumetric??
Nutrient Dense, low cal, volume food options:
- Salads
- Green Vegetables
- Dark Leafy Greens
I recommend eating a salad first, or have lots of vegetable’s with each meal. This fiber source will fill you up with less calories, yet make you feel full, and satiated.
This method works wonders. Even prior to enjoying an unhealthy meal, consume a salad, or side of veggies first. Your stomach will begin to fill up with good nutrient dense food, and in turn you’ll consume less unhealthy calories.
So stock up your fridge with some veggies sister!
3. Drink More Water
Studies have shown that nearly 75% of people are actually dehydrated.
Yep! Isn’t that crazy. A majority of people waling around are dehydrated. When we are dehydrated we fatigue easily, get light headed, become irritable, and triggers the body thirst/hunger response.
Therefore, before you think you’re hungry, consider drinking 8-16oz water first. More than likely you’re just dehydrated, and your body needs water.
It’s actually a genius strategy. Before you eat, drink water. Which we all need more H2O in our lives anyway. Drinking water also helps to expand your stomach as well.
Remember, when we expand our stomach, our bodies release a hormone called leptin which tells our brain we are full. Water is zero calories, and volumetric too, it’s a win win.
Before each meal, drink a glass water. You will eat less, and thank me later.
4. Sleep
Getting adequate sleep is a must if you want to ensure you don’t overeat, or get late night cravings.
Sleep allows our bodies to release growth hormone, and balance our bodies hormones in general. When we are getting 7-8 hours of sleep our system can function better.
In contrast, when we’re not getting adequate amount of sleep our body increases cortisol levels.This stress hormone holds on to fat, and increases “ghrelin” a hormone which makes us hungry. We don’t want any of this to take place.
I understand no one is perfect, lack of sleep happens, but a good nights rest will do wonders for your body.
5. Supplement if Needed
For many, our bodies lack certain micronutrients. When we lack in micronutrients our body does not function properly, nor does it release the proper amount of hormones to keep the body balanced either.
In such cases, we may need to take a proper supplement to fill in the gap that may be missing in our body.
To get this checked, I recommend seeing your Dr. to get any tests needed.
Overall, I do recommend when taking supplements that they a high quality pure source, and I also recommend capsules over tablets. As capsules are easier digestive compared to tablets.
For most I would start with the Basics:
HERE IS A VIDEO TO HELP FURTHER EXPLAIN!
Curb That Appetite Babe!
P.S If you found this article helpful or can help another woman in any way please share, and comment below what you loved most!
I love to hear from you!
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