IntoDiet.com

Fitness needs two important things, healthy diet plan and exercise. There are a variety of exercise plans that depends on the person’s lifestyle and preference, when it comes to diet you have to consume fewer calories and the calories you eat should be healthy.

There are several ways to curb or suppress your appetite naturally without taking appetite suppressant or diet pills. First,

Avoid junk food

First of all because it is absolutely high in fat and sugar such as candies, cookies, potato chips, generally after eating this kind of food you will have the tendency to get hungry very quickly, and because these kind of foods are already high in calories if  you eat again very quickly you will have the chance to eat excess amount of food.

High-fiber food is important

The next thing is fiber, high fiber food will give you the feeling of fullness particularly when there is a lot of fluids that make you feel full for a significant period of time.

Lean protein and healthy fats

Another thing to consider is lean protein and healthy fats such as canola oil, olive oil, avocados, nuts and peanut butter, those types of fats tend to make you feel fuller after having the meals that include them. Try to include lean protein sources in your diet things like skinless chicken, fish and lean beef, any kind of protein is very slowly digested and will stick with you longer so you will reduce the risk of getting hungry quickly later.

Omega-3 fat intake

Omega-3 are essential fats that our body can not make, it primarily exist in seafood and if you are not getting enough omega-3 intake sometimes it may cause you crave on carbohydrates particularly starchy carbs such as pasta or rice or even sweets. So try to include seafood couple of times a week and if you are not, consider supplementing your diet by omega-3 fish oil supplement, other wise include seafood 2-3 times a week.

Eat several small meals each day

Eating several small meals during the day will keep your blood sugar stable and your appetite satiated, maybe it’s going to be difficult at the beginning but it really works it will prevent you from eating unhealthy snacks like potato chips or candies, for example try eating fruits and nuts between your meals. If you have a family dinner try to eat a moderate or half portions.

Exercise

Exercise makes you lose weight and when you exercise your body releases natural endorphins which helps suppress your appetite for a short period of time.

Try make some exercise such as walking for 20-30 minutes on treadmill after dinner that will make you even have a better sleep at night.

Green tea

Some researches have found that the major chemical component of green tea made rats lose 21 % of their appetite and made them consume up to 60 % less food after 7 days of daily injection.

Distract yourself

When we are bored, worried or even alone sometimes we have the urge to eat, it is not real hunger so try to distract yourself by going to the gym or do some house work or anything that may entertain you, try reading a book. Distracting yourself will make you curb your appetite.

We are all different. There are several ways to suppress your appetite, find your ways and stick to them.

Every diet plan has a recommendation for appetite suppression; you have to do what works with you and feel comfortable for you to curb your appetite.