When it comes to weight loss, regulating appetite is the key. To avoid overeating and decrease calorie consumption, managing your hunger is essential, especially in an era where slim clothing reveals body shape and requires willpower.
Abundance of rich foods like fruits and seasonal dishes is pivotal for appetite control in successful diets. However, restraining basic human desires solely through willpower can be challenging. Simply starving oneself leads to yo-yo effects. Let’s explore scientifically proven methods to healthily suppress appetite.
◆ Eat an Apple before a Meal
Eating an apple 15 minutes before a meal reduces calorie intake due to the feeling of fullness it provides. A research team from Pennsylvania State University divided 58 participants into three groups and observed their satiety and appetite over a five-week period. Group 1 ate an apple before meals, group 2 drank apple juice, and group 3 consumed apple sauce.
The results showed that the group consuming apples experienced a reduction of approximately 15% in calorie intake, while the apple juice group showed no significant change. The order of satiety was apple, apple sauce, and apple juice. The key lies in the abundant fiber content of apples, which helps suppress appetite.
◆ Chew Sugar-Free Gum after a Meal
After a meal, it’s common to indulge in snacks like coffee, fruit, or cookies. Chewing sugar-free gum instead of snacking helps curb appetite and aids in weight loss. According to a study involving 115 men and women aged 18 to 54, all participants had the same lunch, but half of them were given sugar-free gum within 15 minutes after the meal, while the other half weren’t. Three hours later, a snack was offered. The results showed that the group chewing gum experienced reduced cravings for sweet snacks and a 40% decrease in calorie intake through snacking.
◆ Drink Black Coffee
Caffeine in coffee suppresses appetite and boosts metabolism, aiding in weight loss. However, it’s important to minimize sugar and cream in your coffee. Since caffeine can increase blood pressure and heart rate, individuals with heart conditions should avoid excessive consumption.
◆ Avoid Carbonated Drinks
Carbonated beverages like cola not only contain high calories but also act as “supercharged obesity promoters” due to their liquid and sugar content, which stimulates appetite. A research team from Johns Hopkins University stated that their analysis of studies on the brain’s signaling system since 2000 revealed that liquid sugar reduces enzymes in the hypothalamus, increasing appetite.
Liquid sugar is added to almost all processed foods such as infant formula, carbonated drinks, snacks, jellies, syrups, and seasonings to enhance sweetness. Among them, soft drinks have the highest concentration. Therefore, it’s advisable to avoid carbonated beverages and fruit-flavored drinks. If you want to replace liquid sugar, you can choose sugar alcohols like sorbitol and xylitol or alternative sweeteners like stevia.
Please note that the above information is a rewritten version of the article and may not precisely reflect the original BBC Magazine style.