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Lifestyle

Are you on a diet? Learn 11 science-based ways to curb hunger and cravings

Are you on a diet? Learn 11 science-based ways to curb hunger and cravings

In general, hunger and appetite are signals your body gives to indicate that it needs energy or wants a certain type of food.

But if the feeling of hunger persists even after you've just finished a meal, it could be a sign that you're not eating enough or consuming the right combinations of foods.

If you're trying to lose weight while following a new meal routine like fasting, you may be wondering how to reduce hunger pangs throughout the day.

To make it easier, AgroWeb.org has put together this list of 13 science-based ways to help reduce hunger and appetite.

Eat enough protein
Adding protein to your diet can curb hunger pangs, lower levels of hunger hormones and help you eat less at your next meal. Proteins, whether animal or plant-based, are useful in keeping you full for a long time. This can help you lose weight, in part by reducing excessive appetite.

Choose foods rich in fiber
Fiber helps you feel full by slowing digestion and influencing the release of satiety hormones. Following a diet of fruits, vegetables, beans, nuts and seeds can also promote your long-term health alongside weight loss.

Drink water
Scientists believe that the consumption of about 500 ml of water can send satiety signals to the brain. Since water empties from the stomach quickly, this tip may work best to consume water as close to a meal as possible. Starting the meal with a soup can work the same way! Reduce hunger and reduce the intake of excess calories from the meal. However, this may not be the case for everyone. Genetics, the type of soup you eat, and various other factors are all at play.

Eat carefully and slowly
Eating too quickly or while distracted makes it harder for your brain to pick up on the satiety signals your body sends. Slowing down the pace at which you eat can be one way to curb the tendency to overeat, along with eliminating any distractions while eating.

Learn which containers work for you
Reducing the size of your containers can also help you subconsciously reduce meal portions and consume less food without feeling deprived. Often eating from a smaller plate or using a certain size container can help you eat less.

Exercise regularly
Aerobic and resistance exercise can help increase satiety hormones and lead to decreased hunger and calorie intake. Higher intensity activities can have even greater effects.

Getting enough quality sleep can also help reduce hunger and protect against weight gain. According to experts, getting at least 7 hours of sleep per night is likely to reduce hunger levels throughout the day.

Manage stress levels
Excessive stress is known to increase levels of the hormone cortisol. Although the effects can vary from person to person, high levels of cortisol are generally thought to increase the desire to eat. However, some people react differently to stress. Whereas in acute periods of stress, these individuals tend to have no appetite at all.

Eat some ginger
In addition to adding flavor and soothing the stomach, ginger can help reduce the feeling of hunger. However, more research is needed to confirm this effect.

Choose Whole Foods
To promote satiety, choose foods high in protein, fiber, healthy fats and complex carbohydrates.

Don't deprive yourself
The relationship between appetite, hunger and cravings is complex and involves many biological pathways. Enjoying the foods you crave in moderation may be more effective at reducing your hunger and cravings than cutting them out completely.

After all, hunger and appetite are normal bodily functions. Typically, they are just a sign that your body needs energy and it's time to eat. The tips mentioned above are just a few simple ways to reduce your appetite and hunger when you feel like those sensations are higher than usual.