In order to lose weight, the first step is often to cut the amount of calories we eat, but unfortunately this can cause your stomach to start rumbling with hunger pangs until you give in and feed it. However, with the help of the appetite-reducing effects of Phen Caps and these 10 great tips, you can suppress your appetite and successfully avoid giving in to your stomach’s protests for food.
1. Drink Water
Want a calorie-free way to stop hunger? Then drink water! Water fills up your stomach and helps to stop thirst masquerading as hunger. You should drink water continuously throughout the day, but one dieting tip is to have a glass around 20 minutes before a meal, so that your stomach has a chance to recognize the feeling of fullness, and you should then see yourself eating less at mealtimes. For tips on how to drink more water and lose weight, click here.
2. Eat Several Small Meals
By eating around five small meals throughout the day, you will avoid feeling overly hungry and won’t resort to mindless snacking or binging. Regular small meals also keep your blood sugar levels steady, which means your metabolism continuously functions at a good rate. Aim to eat around the same amount of calories for each of your mini-meals to keep your hunger levels satisfied throughout the day.
A great way to lose weight and suppress appetite, is to exercise. While both aerobic exercise and weight training change your body’s hormone levels in a way that temporarily suppresses appetite, aerobic exercise is more effective because it affects two hormones instead of just one. Additionally, exercise boosts your metabolic rate, meaning that the food you eat is processed more efficiently into energy to further fuel future exercise.
4. Eat the Right Foods
You may be sticking to a calorie-controlled diet, but it’s more than just a numbers game, as eating empty calories won’t suppress your appetite. So, to make the most of your calorie allowance you need to eat cleverly, which means eating the right amounts of fiber, protein, and unsaturated fats. High fiber foods help you feel full faster and for longer, so you avoid over indulging at mealtimes, and protein is digested slowly by the body so it takes longer to convert into body fat than fats or carbs. Trimming fat from your diet can backfire too, as the unsaturated fat found in nuts, olive oil and avocados helps to suppress hunger, but just watch your portions and stick to an ounce of nuts, two tablespoons of peanut butter, or a quarter of an avocado
5. Get Enough Sleep
Lacking sleep plays havoc with your body’s hormones, including those which control hunger. Firstly, a lack of sleep lowers levels of leptin in your body, with the result being that you feel hungrier. Secondly, when we don’t get enough sleep we become stressed and our cortisol levels spike. Cortisol breaks down lean muscle (the type of tissue which helps burn calories more efficiently) and holds onto fat stores in the abdominal region, plus cortisol increases insulin sensitivity, meaning that your blood sugar levels and therefore hunger levels, are affected. Now you have a great reason to stay in bed a little longer!
6. Eat Slowly
It can take around 20 minutes for your brain to realize that you’re full, so rushing through your dinner can mean that you’ve already eaten too much before the message gets through. The slower you eat, the less likely you are to over indulge, plus eating slowly is a good way to savor the flavors of the food and ensure that you feel more satisfied.
7. Get Your Vitamins
Many cravings are actually the result of our bodies telling us that they are lacking in crucial vitamins needed for good health and efficiently-working bodies. To suppress these cravings, it’s a good idea to get all of these nutrients by eating a wide variety of foods, and especially plenty of fresh fruits and vegetables. However, obtaining sufficient amounts of the many different essential nutrients that we need each day to be healthy and help our bodies function at their best can be very tough, especially when we’re pushed for time and buying fresh produce isn’t always possible. This is why it’s a great idea to incorporate a multivitamin such as Phen Vites into your daily routine, then you can be at your best for whatever comes along and have all your vitamins and minerals ticked off before you’ve even had breakfast. Phen Vites also contain the serotonin pre-cursor 5-HTP, which is naturally occurring in bodies but can be lacking due to our stressful modern lifestyles. 5-HTP helps to improve your mood and regulate sleep patterns, and is also a natural appetite suppressant. For the best results, we recommend that you combine Phen Vites with Phen Caps to give you a double boost of appetite-suppression, making it much easier to concentrate on eating healthily and losing weight.
8. Brush Your Teeth
For a quick fix when you feel like you may want to indulge, when you know you shouldn’t, try brushing your teeth or rinsing your mouth with mouthwash. Most people don’t feel like eating when they have a minty fresh mouth, especially since toothpaste makes most foods taste bad.
9. Focus on Smells
Smelling food can trick your brain into thinking that you’ve eaten. One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories per week than they normally did – that’s nearly a one pound loss right there! Smelling banana, green apple and vanilla had the same effects in other studies, and the more you sniff these fragrances, the more weight you’ll lose, according to research at the Smell & Taste Treatment and Research Foundation in Chicago. So, display some vanilla candles in your home and some fresh peppermint in your kitchen and you’ll be less inclined to feel hungry throughout the day.
10. Distract Yourself
Find something else to do for 20-30 minutes, get away from the kitchen and immerse yourself in something that interests you, as most hunger pangs will pass during that amount of time. Finding something to do to distract you means you won’t be able to give in to the cravings caused by boredom. So, go for a walk, call a friend, or paint your nails, and by the time you’re done your pangs should have passed.
Have you got any tips to suppress appetite? Let us know by commenting below!