What to do to decrease appetite

To decrease your appetite, you must not skip meals, eat foods rich in fiber and drink plenty of water. Some foods also help to control hunger, such as pears, eggs, beans and cinnamon. In addition to food, having a good night's sleep is important to manufacture hormones that are essential for the proper functioning of the body, preventing hunger from coming at all times.

See below for easy and practical attitudes that help reduce appetite:

1. Eat every 3 hours

Eating every 3 hours avoids hunger because your body is always satiated, in addition to helping to decrease the amount of food eaten at the next meal. When you are hungry, the tendency is to eat more, and you usually want caloric foods like sweets, which contributes to weight gain. Therefore, small meals should be eaten every 3-4 hours, and examples of good choices for snacks are fruits, crackers without filling and bread with cheese or butter.

2. Consume too much fiber

Fibers are present mainly in fruits, vegetables and whole foods. They make the stomach more full, and prolong the feeling of satiety after meals. Strategies to increase fiber consumption are to buy rice, pasta, bread and whole grain cookies, seeds like chia and flaxseed to put in juices or yoghurts, occupy at least half of the plate with salad, especially raw salads, and eat at least 3 fruits per day.

3. Eat before bed

Snacking before bed helps to prevent hunger at night. A good snack tip for this hour is chamomile or lemon balm tea with whole grain toast, as the tea soothes and prepares the body for sleep and the toast is satiating, avoiding night hunger.

Foods that inhibit appetite

Sleep well

4. Invest in good fats

Many people when dieting end up avoiding any type of fat, and the lack of fat increases the feeling of hunger. Thus, one should invest in the good fats present in fish meats, olive oil, avocado, peanuts and nuts, because in addition to giving more energy to the body, these prevent cardiovascular diseases and improve memory. See which foods high in fats are good for your heart.

5. Drink water

You should drink plenty of water because the signs of dehydration in your body are similar to signs of hunger. Thus, increasing the consumption of water, teas or juices without sugar helps to prevent the feeling of hunger, in addition to improving the functioning of the body and the health of the skin.

6. Sleep well

It is during sleep that the body flushes out toxins and produces hormones essential for the body's balance. Without sleep, your body will end up needing more food to produce energy and supply the need to stay alert, so it is common for people with insomnia to get up in the middle of the night to eat.

7. Foods that inhibit appetite

Some foods have the property of inhibiting appetite, such as pear, pepper, beans, egg, cinnamon and green tea. These foods should be consumed daily to reduce appetite, as they are rich nutrients essential for the proper functioning of the body. Learn the functions and how to introduce foods that decrease appetite in the diet and watch here great tips:

8. Stop drinking sodas

Soft drinks are rich in fructose, a type of sugar that when consumed in excess causes the reduction of the hormone leptin, which gives the body a feeling of satiety. Thus, people who consume many soft drinks end up feeling hungry more often. Another substance rich in fructose is corn syrup, found in processed foods such as honey, ketchup, cakes, brownies and cookies.

9. Take supplements

Some supplements can help decrease appetite, such as L-carnitine and chitosan, which should be taken according to the doctor's or nutritionist's guidance. In addition to preventing hunger, these supplements also help to burn fat. See other examples in weight loss supplements.