We recently started a blog about food to avoid getting hungrier and it was hugely popular. Here is a blog about things we can do and foods we can eat to reduce our appetites and prevent hunger.
The problem with weight loss programs is that too often people who follow them get too hungry – which is a lousy and impossible status to endure for too long! This is why the motivational programs are so successful – customers are welcome to follow our programs for long periods of time without even having a hunger problem. They are designed with this in mind. Here's the science of why it works:
6 (scientifically proven) ways to reduce appetite
1. You eat enough protein
It is a fact that adding more protein to your diet can increase the feeling of fullness and encourage you to eat less at your next meal and use fewer calories throughout the day, leading to weight loss. In a weight loss study, two breakfasts were compared with the same amount of calories: one based on eggs and the other based on bagels. The results were excellent: the participants who had the egg breakfast lost an impressive 65% more weight and 16% more body fat than the other group during the eight-week study period.
It is important that you also eat your protein regularly. When motivated, we ask our customers to stick to a schedule according to which some form of protein is eaten every 3-4 hours in order to achieve optimal appetite control (and to maintain muscle mass when losing weight). This is where protein bars come in handy (and they're delicious!)
2. You fill up your water
Drinking water can help reduce hunger pangs before meals. In fact, studies show that people who drink just two glasses of water just before a meal eat around 22% less than those who don't. It can also promote weight loss, although scientists aren't exactly sure of the mechanics. Some believe that a fully hydrated body has a faster metabolism than a dehydrated one. Others attributed it to the stretching of the stomach, believing that about 500 ml of water is enough to stretch the stomach and send signs of fullness to the brain.
Researchers have also found that eating a bowl of soup just before a meal has a similar effect (reducing the amount of calories consumed in that meal by about 100 calories) – so be sure to order this soup as a starter the next time you eat out!
3. They slow down (and use a smaller platter)
Eating quickly or being distracted (such as in front of a screen) can make it difficult for your brain to recognize the normal signs of being full. Enjoy your food and try to be attentive while eating.
One study showed that blindfolded subjects ate significantly more food, which shows how important it is for us to be present and engaged while eating. Slowing down and eating at the table can have a dramatic impact not only on how much you actually consume, but also on how satisfied and full you feel. Likewise, eating on a smaller plate automatically results in smaller portions without you feeling disadvantaged.
A study to back this up showed that participants who ate snacks from large bowls ate an average of 142 calories more than those who ate from smaller bowls. For more information on this, check out my blog on the importance of eating at the table.
4. You aim for medium weight
Neuropeptide Y is a hormone that affects appetite and energy balance. It is believed that higher levels of this hormone can increase appetite and even change the percentage of calories you store as fat. Interestingly, researchers have found that body fat, especially the type that is around your organs (visceral fat), can increase the production of NPY. Visceral fat causes inflammation in the body (which can lead to cancer) and can increase your risk of heart disease and type II diabetes (and, shockingly, has been linked to dementia).
When it comes to Motivation, we particularly focus on our clients losing this type of fat (which we regularly measure with our Tanita scales). Listen to our podcast here for more fascinating facts about visceral fat.
5. Get enough sleep and reduce stress
We're blue in the face and we say that – but that's because it's just so important! Studies show that too little sleep can increase hunger and appetite by up to 24% and lower the levels of some fullness hormones by up to 26%. The ideal amount of sleep is 7-8 hours per night. In studies, those who received only six hours per night showed a 55% higher risk of obesity.
In terms of stress, the risk has been linked to higher levels of the stress hormone cortisol, which has been linked to food cravings, as well as a disruption of our usual abundance hormones. Often times we can't change our circumstances (e.g., a job we don't like or worrying about relatives or a partner), but there are techniques like CBT and relaxation / mindfulness skills that can help reduce the effects of that stress to lessen on us.
6. You eat high fiber foods and oily fish
When you eat a high fiber food, the stomach becomes stretched, which signals the brain that it is full. At the same time, the gastric emptying rate is slowed down and the release of fullness hormones is influenced. Where can you get your fiber from during a weight loss program?
Not only are they always opting for whole grains over white carbohydrates, including some lower-sugar fruits and lots of vegetables, but they're also the best option for increasing your fiber. But don't forget the humble bean – a wonderful food for weight loss (read the latest blog on beans here).
In a recent review, it was reported that adding high-fiber peas, chickpeas, and lentils to your meal could increase feelings of fullness by 31% compared to comparable non-bean based meals. Similarly, oily fish seems to help the brain believe it is full, as the omega-3 fats stimulate the bulking hormone leptin (other foods high in omega-3 fat include seeds and nuts such as chia seeds and almonds). In addition to eating these foods, if our customers are motivated, they are recommended to take an omega-3 supplement while following their weight loss plan.
Review the Motivation Initial Weight Loss Assessment. Only costs € 25.
