Method 1: Reducing appetite and losing weight
Increased appetite has a peculiarity, a person is more willing to eat fatty and calorie-dense food, giving preference to sweets or flour. Only the last thing on the plate is vegetables or fruit. This distortion of the diet leads to an excessive intake of calories, which are deposited as fat. After a period of active consumption or the development of obesity, there is a desire to lose weight. But it is impossible to lose excess weight without reducing the size and caloric content of portions. Therefore, we have to look for effective ways to suppress the desire to eat.
There are various methods of reducing food intake, but you can highlight the main 8 ways that can be used both individually and holistically:
The use of vitamin complexes
The use of certain foods in the diet;
the use of pills to reduce appetite
folk methods of struggle;
elimination of psychological causes;
improvement of sleep;
dietary changes;
treatment of specific pathologies.
Method #2: Vitamins to reduce appetite
The tendency to overeating can appear with a deficiency of some vitamins and minerals. This is due to the fact that these substances act as catalysts of biochemical reactions in the body, they help to digest food, affect the metabolism. And women who want to lose weight need additional doses of vitamins.
Weight gain is sometimes associated with vitamin B1, It is actively involved in the metabolism of carbohydrates. A small amount of it is synthesized in the intestine, the rest comes with food. Vitamin deficiency is harmful to the body, which leads to a sharp decrease in appetite, the development of constipation. Excess thiamine accelerates intestinal peristalsis, disrupts the absorption of nutrients. Therefore, at the same time it increases hunger and leads to exhaustion. But to get an optimal dose of vitamin B1 a day, you can take a vitamin complex.
Help lose weight and other vitamins and minerals. They normalize cellular metabolism, protect membranes from oxidation by free oxygen radicals. Therefore, in order to lose weight and not lose health, it is necessary to replenish the balance of vitamins.
Method #3: Appetite-reducing foods
A proper diet also helps to combat overeating. There are foods that stimulate the appetite and increase the secretion of digestive juices. These include:
Spicy condiments, some spicy herbs;
alcohol;
carbonated drinks;
sweets;
Floury foods.
Sweets and alcohol quickly increase the concentration of glucose in the blood, but then it drops just as quickly. The brain receives a signal about the lack of glucose and stimulates the feeling of hunger. But it is possible to influence this process, if you change your eating habits. To do this, you need to include avocados, fatty fish, oatmeal and spinach in your menu more often. Reduces appetite with natural black coffee, but without sugar or other additives.
Suppress the feeling of hunger and prevent overeating with products rich in fiber. To not want to eat during the day, you should snack on apples, cucumbers, pineapples and citrus fruits. Fibre can be included in the diet using the drug Psyllium. The tablets are washed down with water, after which they increase in size and give a feeling of satiety. It helps to lose weight quickly at home and does not harm the body.
Method #4: Pills to reduce appetite
As an aid, you can take special pills to lose weight and reduce the desire to eat. But they should be prescribed by a doctor to anticipate the risks or possible side effects.
The essence of the effect on the brain is that the active ingredient of the drug blocks the reuptake of serotonin and noradrenaline by nerve cells. These neurotransmitters retain their effect on the neuron receptors and maintain the feeling of satiety, appetite does not appear. At the same time, the drug affects brown adipose tissue and stimulates weight loss.
To ensure that the feeling of hunger does not bother as long as possible, the drug contains cellulose. It absorbs water, increases in size and additionally provides a feeling of satiety.
Method number 5: Appetite reduction by folk remedies
At home, you can use folk medicine methods that effectively reduce appetite. These include not only medicinal plants, but also some improvised means.
Cinnamon sticks or essential oils help to make hunger less pronounced. A few drops of mint, vanilla or grapefruit in the evening will help to suppress the desire to eat something before going to bed. A small stick of cinnamon can always be carried with you to inhale the aroma to suppress hunger.
You can use folk remedies to reduce appetite if you use them regularly. Decoctions of fennel, fennel herb, mint, and gristle help with this. Often women supplement their effect with hay, which speeds up peristalsis and sheds weight. But at home it should be used with caution, the plant has toxicity.
Method #6: Fighting the psychological causes of increased appetite
Sometimes the problem of how to reduce appetite arises in a person who is exposed to chronic stress. And in the diet there are a large number of foods that can increase the level of endorphins - the hormones of happiness and satisfaction. Usually these are caloric, sweet or fatty foods.
Psychological dependence on food is formed over the years, most often laid at a young age. At any sense of discomfort, mental tension, the child is offered to eat something sweet. Over time, this stress-eating pattern carries over into adulthood. Any stress ends with the eating of caloric and unhealthy foods, which gradually leads to an increase in body weight.
With a psychological addiction to food, trying to lose excess weight leads to even more stress and consuming more food. So in this situation, simply reducing your appetite won't work, you need the help of a psychologist or psychotherapist.
Method #7: How sleep reduces appetite
Without a normal duration of sleep, it is impossible to achieve a reduction in food intake. Sleep produces the hormone melatonin, which regulates circadian rhythms and the endocrine system. The synthesis of two other hormones also depends on sleep duration:
Ghrelin, the hormone of hunger, which is synthesized in sleep so that a person has no desire to eat;
Leptin - hormone of satiety, which gives a signal of satiety, but with insufficient sleep, its production decreases by 20% or more.
Method No. 8: Linking Appetite with Diet
The culture of eating itself affects the increase in appetite. To reduce it, it is necessary to eat thoughtfully, to refuse to snack while watching TV, reading or working at the computer. At this time, a person ceases to control the amount eaten and overeats. Snacking on fast food is detrimental. Therefore, the culture of fast food is often combined with overweight or overeating.
Researchers suggest using certain colors in kitchen interiors that soothe the nervous system. These include blue, blue and green. But the bright red, orange dishes on the contrary increases the desire to eat. The same tones should be followed in the environment.
When you need a doctor's help
But a healthy lifestyle doesn't always allow for good results. In some cases, increased food intake is a sign of various diseases. These include bulimia nervosa, when a person eats a large amount of food, but later tries to get rid of it by artificially inducing vomiting. This condition goes to the other extreme, a reduced appetite leads to the development of anorexia. It is no longer possible to cope with the disease without the help of a doctor.
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