Hunger is one of the most frequent obstacles to a good figure. Along with hunger come such problems as irritability, sleep disturbance, drowsiness, decreased capacity for work, and so on. In this article, we will look at adequate measures to cope with hunger and suppress appetite, as well as eliminate cramps and other side effects of a low-calorie diet.
Almost all overweight people have functional impairments in the central regulation of hunger, with appetite always elevated and a decreased sense of satiety. If you do not control your diet in this case, the weight will inevitably increase until obesity occurs.
If you decide to reduce your body weight, then, first of all, you need the right psychological mindset - a clear attitude to follow a strict diet. You must understand that there are only two choices: the first - to satisfy your lower biological needs, constantly gaining fat mass, increasing the risk of cardiovascular disease, and reducing social adaptability; the second - to cope with hunger by volitional effort and improve their physical shape and sexuality.
In addition, there are a number of measures that can effectively suppress appetite and eliminate unpleasant stomach cramps.
Warm water.
Warm water relaxes the smooth muscles of the digestive tract and helps with hunger. You can drink a glass of plain boiled water before going to bed. Remember that liquid is also necessary for the body to break down fat. Read more: water and weight loss.
Sugar-free tea or coffee is good for this purpose, as caffeine accelerates the fat burning process, however, as found in a study[1], neither caffeine nor caffeine has a significant effect on appetite and the amount of food consumed.
2. running or walking
Physical activity can reliably suppress appetite and eliminate unpleasant cramps. If you are feeling very irritable and your willpower is no longer enough to cope with hunger - go outside and take a brisk walk for 1-2 km. The recommended speed is at least 2 steps in 1 second. In addition, walking and other types of physical activity force the body to use fats as energy sources.
3. low-calorie foods.
Weight loss does not mean permanent hunger. There are certain types of food that do not impede the weight loss process at all, at the same time they are good for suppressing appetite, coping with hunger and eliminating stomach cramps:
Spinach and other greens
Apples (especially rich in pectin - the best kind of fiber).
Grapefruit (contains naringin, which has an additional fat-burning effect)
Cabbage
And another small list of foods that don't interfere with weight loss:
Onions
Radish
Carrots
Sea kale
Tomatoes
Cucumbers
You can consume these products in unlimited quantities and at any time, their caloric value is very low. Moreover, the energy expended for their digestion exceeds the amount of energy they contain. Simply put, the body expends more energy digesting them than it gets from them.
Always eat one of these foods before eating a caloric meal. The non-digestible fiber or fiber that is rich in the above foods will help you get full faster and reduce the absorption of nutrients-carbohydrates and fats.
Experts from the University of Sheffield analyzed 462 scientific studies on weight loss.[2] As a result, they found no strict relationship between appetite and caloric intake. In other words, many obese patients do not consider their appetite excessive, but they consume excessive amounts of food. Thus, not only appetite, but also eating behavior must be controlled.
4. Frequent eating.
Another simple way to combat hunger is to eat frequently. This strategy creates a constant supply of nutrients to the body, which in turn reduces the rate of inhibition of metabolic processes (including fat burning) and is less likely to activate adaptive reactions (increased appetite, fat deposit) aimed at maintaining life in difficult environmental conditions (lack of food when dieting). Frequent dieting involves multiple small meals without increasing the total caloric content of the daily diet.
However, a study by Martine M Perrigue, Adam Drewnowski[3] found that frequent meals had no effect on appetite during a weight loss diet (participants consumed approximately 30% of their usual diet). Another study published by the American Diabetes Association in 2013 found that two meals a day allowed for more weight loss compared to six meals a day.
Read more: Optimal meal frequency for weight loss
5. Protein
Protein reduces hunger and forces the body to expend more calories. It is worth noting that protein can only be taken in limited quantities. You can calculate your protein requirement with the Body Expert system
Read the main article: Protein for Slimming Down and Drying Off
6. Appetite suppressants
For many decades, nutritionists have been using a special class of drugs that reliably suppress appetite and help you cope with hunger.
Read a separate article: Appetite suppressants
7. Fat Burners
Many of the fat burners available on the sports nutrition market can help you manage your hunger. Almost all stimulants can suppress appetite: caffeine, ephedrine, and others. Amphetamines used to be widely used but are now prohibited.
The satiety center in the CNS
Scientists from the California Institute of Technology have discovered the area of the brain, the irritation of which causes appetite suppression. Using laser beams, the researchers stimulated the amygdala neurons in mice, the brain region responsible for forming emotions such as fear and pleasure, which led to an immediate cessation of food consumption. Scientists then used different chemicals to mimic different feelings in mice, such as satiety, malaise, nausea and bitter taste. In all of these cases, amygdala neurons were involved, suggesting their role in shaping the response to food intake. Results of preclinical studies may help in future development of therapies for obesity and eating disorders such as anorexia
