Food. It’s a big part of our lives which can lead to weight gain if not monitored.
During these trying times wherein most of us are stuck at home working and taking care of our chores, the munch-temptation is just around the corner. Our access to our favorite foods is easily within our reach and let’s admit it…not everything we have in the fridge is healthy. But you’ve given it much thought and you’ve finally decided to go ahead and eat that unhealthy snack. Some people call it a "cheat day" but how much is too much?
The big question that perhaps everyone is asking is, how do I easily suppress my appetite without compromising the nutrition needs of my body? Believe me, we asked that very same question a lot of times in the past. So let’s have a look at our Top 7 ways to help reduce cravings and work towards your #WeightLoss goals:
1. More Protein and Healthy Fats
Protein makes up the building blocks of organs, muscles, hormones, and even the skin. Our body needs protein to maintain and repair our tissues.
On the same note, fat is a type of nutrient and just like protein and carbohydrates, your body needs some fat for energy to absorb vitamins. It also helps protect your heart and brain health and most importantly, to support weight loss.
Top choices of foods that have protein and healthy fats include, but are not limited to, eggs, almonds, chicken breast, oats, cottage cheese, greek yogurt, milk, broccoli, lean beef, fish, shrimp, lentils, brussels sprouts, and nuts.
Remember that the key to reducing cravings is to consume in moderation. Once you’ve been used to consuming them in this way, it may help reduce further hunger desires.
2. Hydrate Yourself With Water Before Every Meal
Perhaps you know by now that hydration is key for many factors that play a role in weight loss, digestion, and even the functions of the muscles in our body.
Water can help to take up space in the stomach which leads to a feeling of fullness. The stomach can then sense that it is full and it sends signals to the brain to stop eating.
According to studies, most of the time, when a person thinks that they are hungry, they may actually be thirsty. A glass of water before reaching for something to eat can help to curb unnecessary snacking. In addition, without water, the body cannot fully metabolize stored fat or carbohydrates.
3. The Wonders of High-Fiber Foods
Many nutritionists have long stated that eating more fiber can be a good idea. Fiber helps the body in terms of digesting food and curbing the appetite.
Fiber is often divided into two types – the insoluble fiber and soluble fiber. They differ in how they interact with water in our bodies. Insoluble fiber does not mix with water. It acts as a bulking agent to assist in stool formation and typically passes through the gut, helping with constipation. On the other hand, soluble fiber, such as glucomannan and beta-glucan, mixes with water to form a viscous, gel-like substance in the stomach. It aids in slowing down the release of digested food into the gut in a healthy way.
Many studies have suggested that consuming more soluble fiber may help in regards to reducing belly fat and act as a powerful natural appetite suppressant.
High-fiber foods include, but are not limited to, beans, broccoli, berries, avocado, popcorn, whole grains, apples, dried fruits, potatoes, and nuts.
4. Exercise Before Eating a Meal
Well, many experts believed that the ultimate formula for appetite suppression and weight loss is “EXERCISE + DIET”.
According to Dr. David Stensel, an expert in exercise metabolism at Loughborough University, exercise may lower levels of ghrelin, a hormone that stimulates appetite in the short term, while raising levels of peptide YY, a hormone that suppresses appetite. The reason behind this is that your body needs to circulate more blood to prevent overheating when you exercise. By doing light to moderate physical activities before you eat a meal, it causes the blood to flow to the stomach instead to aid digestion hence, your body may dampen your appetite to prevent that from happening.
5. A Small Portion of Dark Chocolate is Not All Bad
It is known that the bittersweet taste of pure dark chocolate may help in regards to appetite suppression. Some studies indicate that dark chocolate antioxidants may act as an appetite suppressant leading to wider blood sugar control.
Again, only a small portion of dark chocolate may be satisfactory. Consume it mindfully.
6. Manage Your Stress and Anxiety Levels
Stress and anxiety can work against you in your goal to lose weight. When someone feels stressed and anxious, the body switches to fight mode and sometimes people tend to reach out for something that will give them immediate comfort. We all know that most of us look for comfort foods – and thus the term is commonly coined as “stress eating”.
This, therefore, can lead to a potential increase in weight gain. Regardless, if the additional weight is a result of overeating, unhealthy food choices, or your body's response to increased levels of cortisol, managing your stress and anxiety level is a priority if you want to help suppress appetite and continue on the path to lose some weight.
7. Forskolin Supplement
Coleus Forskohlii, a herb that is getting the attention of many, is a plant in the mint family along with peppermint, spearmint, eucalyptus, basil, sage, rosemary, oregano, and thyme. Forskolin is a southern Asian herb traditionally used in Ayurvedic medicine.
At the roots of this amazing plant is a biologically active compound known as Forskolin. Forskolin has been demonstrated to aid in supporting the well-being of some individuals by promoting lean body mass and supporting metabolism*.
Forskolin may aid in weight loss and muscle building with some experts have suggested that forskolin extract, twice a day, may help an individual with appetite suppression
Nature’s Branch Ultra Pure Forskolin supplement promotes natural appetite suppression and hunger craving reduction. Our maximum strength 300mg Coleus Forskohlii extract comes with a 40% standardized formula to help aid with metabolism and energy levels. Each of our premium Forskolin capsules are designed to be consumed by men and women taken each day for easy supplementation. They are third-party tested and manufactured in an FDA-approved facility for safety, potency, and quality. Furthermore, they are non-GMO and vegan.
Click on the picture below to learn more about how Forskolin may be able to help you achieve your goals!