Researched-Based Tips To Reduce How Much Food You Eat

One of the must-do for anyone on the journey of losing weight is ensuring the food consumed is drastically reduced to keep the daily calorie intake in check.

There are experts specialised in preparing a meal plan for this but unfortunately, weight loss diets often lead to increased appetite and severe hunger. This can make it extremely difficult to lose weight and keep it off.

Here is a list of scientifically researched ways to reduce excessive hunger and appetite:

High Protein Intake

Adding more protein to your diet can increase feelings of fullness, make you eat less at your next meal and help you lose fat.

In addition, a high protein intake may help to prevent muscle loss when daily calories are reduced for weight loss.

Pick Solids Over Liquids

Solid calories and liquid calories can affect appetite differently.

Solids require more chewing, which can grant more time for the fullness signal to reach the brain.

Drink More Water

Drinking water can help decrease the hunger you feel before meals.

It may also increase feelings of fullness following a meal and promote weight loss.

Scientists believe that about 17 oz (500 ml) of water is sufficient to stretch the stomach enough to send signals of fullness to the brain.

Use Big Eating Utensil

The size of your eating utensils may have dramatic effects on how much food you need to feel full.

One study observed that participants who used bigger forks ate 10% less than those eating their meals with a smaller fork.

Good Sleep

Getting enough quality sleep can also help reduce hunger and protect against weight gain.

Studies show that too little sleep can increase hunger and appetite by up to 24%, and decrease levels of some fullness hormones by up to 26%.

Research also shows that individuals who sleep less than seven hours per night rate their fullness levels after breakfast as 26% lower.

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