We believe that many people may experience the problem of binge eating. Hungry all day I want to eat there all the time. This hunger or craving for food occurs. In addition to having a negative effect on health , such as causing weight gain It also affects your daily life. Some people may be so hungry that if they don’t eat they can’t concentrate on their work. When you already know that Excessive hunger does more harm than good, so let’s try some ways to suppress hunger. It’s better to reduce your appetite with Hello Doctor. We guarantee that you’ll really get results and be good for your health as well. ยููฟ่าเบท https://ufabet999.com/
How to suppress hunger Without compromising your health
- Drink water before every meal.
Drinking a large glass of water A glass before eating each meal. It will help you feel full faster. and more pregnant until you feel less hungry after you finish eating One research study with a sample of 50 overweight women found that drinking 1.5 liters of water per day for 8 consecutive weeks reduced appetite. Make your body weight decrease It also helps reduce body fat.
- Eat more high-fiber foods.
Another way to suppress hunger that you shouldn’t miss is. Eating more foods rich in fiber or dietary fiber. Because fiber is more difficult to digest than other types of food. So it makes us stay pregnant longer. and feel hungry more slowly The foods that are high in fiber and healthy that we would like to recommend include whole grains, nuts, apples, avocados, almonds, chia seeds, and green leafy vegetables.
But let me warn you first: Don’t just eat fiber. Because if the body receives too much fiber It can cause health problems such as bloating and bloating.
- Eat dark chocolate instead of milk chocolate.
For anyone who is a chocolate lover We recommend that you eat dark chocolate instead of milk chocolate. or chocolate with sugar added Because dark chocolate can help reduce appetite. Or better at suppressing hunger? One study found that People who eat dark chocolate as a snack will eat less at their next meal than people who eat milk chocolate
- Try not to stress.
People tend to eat more when they’re stressed, sad, or anxious. The results of many research studies have confirmed that Stress causes people to crave food, eat incessantly, or eat more food that has no nutritional value. Therefore, if you want to eat less and are not hungry as often, a simple way is to manage stress under control. With enough rest Have some social interaction Don’t just keep it to yourself. And don’t forget to do stress-relieving activities that you like, such as watching movies, listening to music, or meditating.
- Exercise before eating.
Exercise has a positive effect on your overall health. Including helping to suppress hunger and appetite as well The results of more than 20 research studies found that exercise Especially high intensity exercise. Or a popular type of exercise (HIIT) can help reduce food cravings immediately after exercise. This is because it reduces levels of the hormone ghrelin (Ghrelin hormone) or the hunger hormone. And helps increase satiety hormones such as peptide YY (Peptide YY or PYY), hormone GLP-1. (Glucagon-like peptide-1; GLP-1)
- Start your meal with soup or stew.
Experts recommend that eating bone soup or vegetable soup, both hot and cold Before starting to eat the main course Can help you eat less and reduce your appetite But you have to choose your soup wisely. Do not eat creamy soups or soups that are high in fat. You should focus on eating soups or boiled foods that are low in calories and high in fiber, such as clear chicken breast tom yum soup, mixed vegetable soup, clear tomato soup, pork bone soup, etc.
- decreased appetite By eating more protein
Foods rich in protein It will help you feel fuller for longer. Eat less at your next meal. It also helps reduce body fat. By research studies on weight loss Comparing two types of breakfast:
1. eating eggs for breakfast
2. eating bagels for breakfast
An 8-week study found that the group that ate eggs for breakfast lost 65% of their weight and 16% of their body fat.
Eating more protein-rich foods In addition to helping to suppress hunger Reduced appetite It also helps prevent the muscle loss that often occurs when you lose weight.