it’s another way to help control hunger and appetite. Doing so, in fact, gives the body time to digest the food and send satiety signals to the brain. One study found that people who ate faster tended to take larger bites and eat more calories overall. Another revealed that foods eaten slowly were more filling than those eaten quickly.
7.Use smaller plates and cutlery
it can help you eat smaller portions and still feel full. We also knew this well: reducing the size of the dishes could also help you unconsciously reduce meal portions and consume less food without feeling deprived. In fact, some studies have found that eating with a smaller spoon or fork may not directly affect your appetite but it could help you eat less by slowing down the speed at which you eat and providing smaller bites.
8.Exercise regularly
A woman riding a blue bicycle wearing sunglasses and a backpack with a small dog in it in front of a beautifully textured light blue wallStephen Zeigler
it can help reduce hunger and appetite and generally increase metabolism. Some research shows that aerobic and resistance exercise are equally effective at influencing hormone levels and meal size after exercise, although it also suggests that high-intensity exercise has greater subsequent effects on appetite.
9. Get enough sleep
it is important for overall health and can also help regulate hunger and appetite. We know this well: many studies show that sleeping too little can increase the subjective sensation of hunger, appetite and desire for food. Not to mention the many other harmful consequences for health, from cardiovascular problems to diabetes. Increasing the waking time, on the other hand, increases the opportunities for eating.
10.Manage stress
it is important for mental and physical health and can also help reduce hunger and appetite. On this point, however, the investigations are a little more contradictory: stress can in fact also reduce the levels of peptide YY (PYY), a satiety hormone. On the other hand, some people react differently: One study found that acute bouts of stress actually decrease appetite.
11.Eat some ginger
Slices of fresh ginger on rustic wooden surfacegraletta
it can help reduce nausea and improve digestion, which can in turn reduce hunger. In one animal study, scientists fed rats an herbal mixture that contained ginger along with peppermint, horseweed and whey protein. That mix was found to help regulate appetite and induce satiety, although the results can’t be attributed unequivocally to ginger alone.
12.Choose healthy snacks
such as fruit, vegetables, yogurt or nuts can help you feel full and avoid overeating between meals. Snacks must naturally be rich in proteins, fibre, healthy fats or complex carbohydrates and you should never overdo it, sticking to the quantities indicated by the doctors who follow us.
13. Don’t deprive yourself
of your favorite foods. Eating the foods you love in moderation can help you reduce cravings and feel more satisfied.
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Tags: Scientific Ways Control Hunger Reduce Appetite
