Are you just eating anything because you're hungry? ... To reduce your appetite, do it like this.

When you reduce calorie intake to lose weight, you feel hungry more often than before. This is because your body has become accustomed to the previous calorie consumption. In such cases, it is okay to have a light snack, but it is also important to naturally suppress your appetite and make an effort to stick to your planned eating habits.

 

Dr. Pheminda Kabandugama, an obesity medicine specialist at Cleveland Clinic in the United States, advised that in such cases, it is good to naturally suppress appetite with foods that increase satiety and healthy habits, sharing several helpful tips.

 

Eat foods that keep you full for a long time

 

When filling a hungry stomach, the choice of food can make a big difference. For example, eating carbohydrate-rich or sweet foods may quickly satisfy hunger, but foods high in low-fat protein or fiber take longer to digest and can help maintain a feeling of fullness for a longer period. When practicing healthy eating habits and feeling hungry, eating foods such as chicken, salmon, beans, whole grains, strawberries, bananas, and celery can naturally help suppress appetite.

 

Drink more water

 

Adequate hydration is one of the best habits for health. Water is essential for health and contains no calories. Also, sometimes we feel hungry when we're actually just thirsty. In such cases, instead of thinking you're hungry and eating more, try drinking a glass of water first. If you're still hungry afterward, then consume nutrient-rich foods.

 

△Drinking warm beverages

 

Dr. Kabadundu Kama said that when you are hungry, warm or hot beverages can be more effective than cold water. In particular, coffee can help increase metabolic rate and burn calories more quickly. When drinking coffee, be mindful of caffeine intake and drink it without adding cream or sugar to reduce calorie intake and suppress appetite.

 

Avoid eating late-night snacks

 

It is important not only what you eat but also when you eat. Dr. Kabandu Gama recommended an intermittent fasting method where you eat dinner early and do not snack afterward. Eating late-night snacks becomes problematic because you go to bed immediately afterward. Instead, aim to consume most of your calories during the daytime when activity levels are highest. It may be difficult at first, but once it becomes a habit, your appetite and hunger will naturally decrease in the late hours.

 

△Exercise

 

Exercise releases endorphins that reduce stress and improve mood, helping to prevent stress-induced eating habits. Additionally, exercise suppresses hunger hormones. Aim for 150 minutes of moderate-intensity aerobic exercise per week and at least two sessions of strength training lasting a minimum of 15 minutes each. Be sure to stay hydrated during exercise.

 

△Adequate sleep

 

Lack of sleep can increase stress and stimulate appetite. Aim for 7 to 9 hours of sufficient sleep each day. If that's not possible, taking a short nap during the day can also be beneficial.

 

jihami pcraemi@kormedi.com

..........

I did safety patrol last night and am returning home.

I was so hungry on the road that I managed my blood sugar for three months.

I hurriedly ate the ramen and dumplings I hadn't eaten before.

I will have to suffer for a few more months due to a moment of hunger.

I did regret...

To prevent such incidents from recurring in the future

I must keep that in mind.