5 WAYS TO CONTROL YOUR APPETITE

Weight-loss diets don’t work because they increase hunger and appetite, so let’s work on controlling it instead by eating a lot of protein, eating fruits instead of unhealthy sweets, loading up on vegetables, choosing lower-calorie alternatives, chewing slower and drinking water or tea.

We all know weight loss equals calories in versus calories out. The more calories you burn and the less you consume is the ultimate weight loss plan. We’ve heard it a million times before.

By this logic, it would make sense that the less we eat the better. However, extreme dieting can have you binge-eating, which leads to overeating? So what can you do instead? These are some practical steps that could help you lose weight in the long run.

5 Ways to Control Appetite and Hunger

(1) EAT PROTEIN

Protein is a key factor in keeping you satiated. Always opt for food that is high in protein because it will keep you full longer, as opposed to eating a piece of cake that won’t fill you up.

A high protein diet can also prevent muscle loss if you are trying to lose weight but don’t want to lose muscle definition. More protein makes you want to eat less, so you consume less yet will help maintain your muscle.

(2) EAT FRUITS TO CURB SUGAR CRAVINGS

Try having a quarter to a half piece of toast with peanut butter and fruit to curb sugar cravings. IT WORKS! Every morning before a workout, doing this to get some energy for a workout from the carbohydrates in bread. Something else I discovered doing this was that I find myself not craving sugar later on in the day.

I used to have a big problem with sugar cravings. I still kind of do, but it is not as strong as it used to be. Be mindful of how much peanut butter you’re consuming and the quantity of fruit as well, because peanut butter is high in calories and fruits are still sugar though they’re good sugar.

(3) LOAD UP ON VEGETABLES

Eating a high volume of vegetables will fool your brain into thinking you are consuming a lot of food, which technically you are, but calories wise you are not. Vegetables are very low in calories, so loading up on them is a good idea.

Of course, that bag of potato chips will be more tempting than that bag of broccoli. It’s like choosing between a hot guy at the bar with a chiseled jawline and a big jacked back and the super-smart, kind geek. Who do you choose? Who is better for your mental and physical health?

We are programmed to pick what gives us more of a dopamine rush. We are going to choose that bag of potato chips because it is going to feed our brain novelty, a new sort of taste, it’s going to excite the brain.

So this is what you do. Just like how that geeky guy can always hit the gym and get his back broadened, if you want broccoli to be more exciting, just add a bit more flavour to it. Garlic salt, pink salt, paprika powder, onion powder are all great seasonings to add to broccoli.

(4) FIND LOW-CALORIE ALTERNATIVES

Living in Japan, you'd find all sorts of low-calorie alternatives. They even have low-calorie ice cream there.

Japanese cuisine is one of the healthiest in the world, so their artificial alternatives can’t be that bad, right?

It is important to be mindful of what you are putting in your body, but come on that low-calorie ice cream can not be worse than a regular ice cream bar filled with sugar. Coke Zero can't be that much worse off than regular Coke, especially if the former is zero calories and zero sugar.

Another way to opt for low-calorie options is not just in artificial alternatives. For instance, opt for broccoli rice or cauliflower rice instead of regular white rice. Also, low-calorie noodles like Shirataki noodles branded as "miracle noodles" at most health food stores are much better than regular noodles.

(5) CHEW SLOWLY & DRINK TEA

Yes, eating slowly can help curb hunger because your brain is processing what you are actually eating. How often do you start a Netflix show, all ready to eat but the plate is empty by the time the opening credits are done rolling?

Because you are watching something, your brain thinks you need more food since the goal was to “eat” and “watch” & have the ultimate “TV watching experience”. You end up going back to your kitchen and grabbing more food to eat when you are not actually hungry.

Eat only when you’re hungry & chew slower. Be present and actually enjoy and taste what you are eating.

You will finish eating before the show is over. Then go make yourself a cup of tea.

The tea helps you feel as if you are simultaneously drinking/eating something while watching TV. This is a habit that most people can’t seem to break. We just NEED a drink or food when watching a show or movie. If the tea trick isn’t fooling your brain, then you can have a cup of flavoured & seasoned chunky vegetables like broccoli, carrots or cauliflower for you to take a bite out of as you are watching TV.