Losing and maintaining weight are hard enough as it is. And when we add uncontrollable cravings, then the goal to weight loss would be even harder to achieve.
After all, tasty food is almost available everywhere.
To know how to control cravings and block appetite, let’s find out how these two are different and similar.
Hunger is both mental and physical and occur in different areas in the brain.
Appetite or mental hunger is the urge to have a specific food. It occurs in the limbic system where motivation, emotions, memory and learning are involved.
Physical hunger, on the other hand, is a signal from the stomach telling the brain that it needs to eat, whether delicious or not. Once the stomach is satisfied, hunger stops.
Appetite suppressants may help curb these cravings, by targeting where appetite and hunger arise—the brain.
However, with any dietary supplement or medicine, there are side effects involved.
Therefore, with these 8 metabolic hacks, you can block hunger and appetite naturally and even permanently!
8 Natural Appetite Blockers
Here are 8 effective strategies that can influence your hunger hormones and suppress feelings of hunger.
You don’t need to apply all 8 at once. But you can start with the easiest for you and add more as you get used to it.
Appetite Blocker #1 – Give up sugar and industrial fructose
Fructose from candy and other sweets has the same chemical formula as glucose but it provides more calories.
Sugar and sweeteners quickly increase insulin levels and cause it to drop just as fast. In addition, too much fructose may promote insulin resistance.
The result: cravings. Because fructose stimulates the reward center in the brain, but the craving for sweets remains.
Fructose, unlike glucose, is poorly processed by the organs, ends up in the liver and converted to fat.
On the other hand, glucose is not necessarily healthier in high amounts, but unlike fructose it is stored in muscle or fat cells.
An excess of glucose causes the fat pads to grow but doesn’t have a fatal effect as industrial fructose.
The liver is one of the main organs involved in fat loss. If it must convert a lot of fructose nonstop, it can cause insulin and leptin to collapse. Resulting to cells becoming insensitive to the hormones.
By deliberately eating small amounts of table sugar (50% glucose, 50% fructose), you give your liver the opportunity to burn fat.
This also applies to processed foods.
Replace fructose in industrial or processed foods with fresh fruits and vegetables.
Whole grains and home-made desserts made from fruits and low-fat natural yogurt are better.
Appetite Blocker #2 – Maintain regular eating times
Although many fitness forums debate how many meals a day are best, studies show that eating regular meals is more important than the number of meals.
Accordingly, they show that people who eat irregularly eat more often between meals and probably snack more.
If you eat at the same time each day, you will reduce the risk of appetite between meals and it will be easier to maintain a calorie deficit.
For example, 12 noon is you lunch time. But today, you have an appointment at 12. You decide to take an early lunch at 11:30. Although you’ve just had your lunch, you will probably get hungry again at 1 pm.
The body likes a regular daily routine. It helps the hunger hormone, ghrelin, to function properly.
Appetite Blocker #3: Learn to manage stress
Cravings usually don’t have anything to do with real hunger.
Often, due to boredom, stress or grief we turn to sweet or salty snacks or alcohol for comfort.
Some people rely on other relaxation methods like massages, meditation, sports or yoga.
And even if you eat healthy and exercise regularly, chronic stress can make you fat and lose muscle.
In fact, studies suggest that chronic stress stimulates sweet tooth.
Stress is an invisible fattener. So, we need to learn how to handle stress differently in the future.
The first step is to acknowledge what causes your stress. Then do something to stop the stress spiral.
Take a short walk, a one-minute breathing exercise, or a short workout outdoors. Simple ways to lower your stress levels and your appetite.
In the long term, consider how you can change your everyday life to be more relaxed overall.
Set a goal and go for it and notice your cravings decrease.
In case of emergency, have a healthy snack ready. Make it a point that your snack is not that appealing to eat even without cravings.
For example, unseasoned rice waffles are well suited as an emergency reserve for cravings.
A healthy way of managing stress is one of the key success factors of people who have lost and maintained weight.
Appetite Blocker #4: Sleep 7 to 8 hours a night
Studies have proven that people who sleep a lot are slimmer.
To be successful in weight and loss, getting adequate sleep every night is a must.
Incidentally, it’s also important muscle building.
If you plan 8 hours a night for sleep but only slept 7, your body will increase production of the satiety hormone, leptin and lower the hunger hormone, ghrelin.
Appetite Blocker #5: Eat lots of fiber
Fiber should be considered as an additional macro nutrient in addition to carbohydrates, fat and protein because of the role they play in healthy digestion.
For instance, studies show that high fiber consumption helps limit ghrelin, while lowering its counterpart neuropeptide.
Make fiber an integral part of your daily meals to keep hunger hormones under control.
Unprocessed plant foods such as fruits, vegetables and legumes are excellent sources of fiber.
Psyllium husks are also a good and healthy source of fiber. Just put 1-2 teaspoons in a protein shake or your favorite green smoothie.
Appetite Blocker #6: Plan your meals based on calorie requirement
If you eat calorie-reduced food over a longer period, you will lose weight.
Then a strategic fat loss break helps restore your hormone levels and brings metabolism back to normal levels.
When on a low-carb diet, changes in insulin levels are not significant which can basically help with weight loss.
On the other hand, however, the leptin level also decreases, which increases your hunger.
Even on a low carbohydrate diet, make sure carbs are still on the menu.
In this way, your leptin levels can still increase and at the same time lowering the effects of the hormones, ghrelin and neuropeptides which lasts for 4 days.
Plan your strategic break well in advance, to avoid low leptin and high ghrelin and neuropeptide levels.
Appetite Blocker #7: Exercise
Regular exercise is one of the critical factors, if you not only want to be and stay slim.
Proper strength and cardio training will help balance the three hunger hormones and develop healthy feelings of hunger.
The regular workout trains the muscles and changes the brain so the body can control hormone production better.
Strength training causes body cells to be more sensitive to the hormones insulin and leptin which in the long-term help control appetite and hunger.
Because an ongoing calorie deficit will make satiety hormones decline.
Appetite Blocker #8: Fill up with the right nutrients
Micro-nutrients are the super heroes of metabolism.
There is hardly any biochemical process in the body that doesn’t involve vitamins and minerals.
Every single vital substance takes over a highly specialized task often in conjunction with other micro-nutrients.
If one essential substance is missing, this can disrupt the metabolism process.
If you want to lose weight or get to the next level of your training, you’d need more nutrients than ever.
Because your metabolism can now handle more challenges, it needs more help in the form of micro-nutrients.
Especially if you need a calorie deficit, you need to reduce the scope left to you to meet your needs for vitamins and minerals.
Then refuel with less calories and more nutrients.
For example, iodine, vitamin B2, vitamin C or vitamin D deficiency can slow down fat loss. And a deficiency in vitamins B5 and D or magnesium can cause cravings.
If you want to lose weight or make fast progress in training, get more micro-nutrients.
Get Started Today
Lack of sleep, stress, crash diets and empty nutrient tanks are the most common reasons for unsuccessful weight loss.
These increase hunger hormones and decrease the satiety hormone, leptin.
Stressed, overweight people have often manifested resistance to leptin and insulin, which causes their brain to receive the signals of hormones to stop eating
This turns into an uncontrollable, vicious circle.
Fortunately, everything is reversible.
The solution lies in the healthy habits that you commit to implement. Though not all at once, but one at a time until your body gets the hang of it.
Which of these do you thinks can help curb your hunger effectively?
Start with one today and see what changes it does to your weight!