Do hunger pangs strike often?
Is your stomach so ravenous that the gnawing hurts?
Has insatiable food lust added pounds to your frame?
If your appetite seems to have a mind of its own, breathe. There is hope. With the right approaches, you can restore a healthy drive to eat. One that balances need and enjoyment, without the desire to devour more than you need.
Let’s take a look at our top 5 appetite-balancing strategies!
Appetite refers to the natural desire to fulfill, to satisfy, a bodily need. In terms of food, appetite seeks to ensure sufficient nutrition. The aim is to keep you well. So, while it might sound strange, what you eat helps to determine how much you eat and how hungry you feel.
A study published in the journal, Obesity, investigated the effects of protein on the feeling of fullness, or satiation. The researchers compared two meals, each containing the same amount of calories. The first was a “normal” amount of protein, at 14% of energy intake. The second was a higher protein intake, at 25% of energy intake.
The results showed that higher protein intake led to a greater feeling of fullness. The conclusion was “higher protein intake promotes satiety.”
Foods rich in protein include:
— dairy (cottage cheese, Greek yogurt, milk)
— free range eggs
— nuts (almonds, cashews, pistachios)
— seeds (chia, flax, pumpkin, sunflower)
Do you eat enough fiber?
Most Americans don’t. In fact, only 7% of adults achieve the recommended fiber intake. Apart from increasing the risk of disease, this dearth of fiber is negatively impacting our collective appetite; creating hungrier, cuddlier people.
As a review article published in the journal, Foods, said, “Evidence has shown that soluble dietary fiber slows gastric emptying, increases perceived satiety and plays a significant role in appetite regulation.”
Eating sufficient fiber, then, will help you feel fuller and dial down your drive to eat.
Foods rich with soluble fiber include:
— beans (black, Lima, kidney)
— seeds (flax, sunflower)
— sweet potatoes
Enjoy a glass of water before you eat a meal
When hunger hits, do you assume your body is screaming out for food and munch until you feel full?
What if your hunger could be — at least partially — satisfied without eating?
Research shows this is possible.
A study published in the journal, Obesity, divided participants into two groups. One group consumed a low calorie diet, the other group consumed a low calorie diet and 16 fl oz of water before each day’s three main meals.
After twelve weeks, both groups had shed weight. Those who drank 16 fl oz of water lost an additional 4.4 pounds (2 kg).
The authors believe this is likely due to reduced energy intake triggered by increased satiety. In essence, that the participants felt fuller and so, with a contented appetite, ate less.
So, next time you feel compelled to reach for a snack, pause and drink a glass or two of water.
Do you toss and turn at night?
Or do you believe you’re too busy to prioritize sleep? That slumber is time you can sacrifice?
The quality and quantity of your sleep can affect your appetite. You’ve likely noticed this before. After a bad night it’s harder to make healthy choices. The desire for sweet or salty edibles can be irrepressible. The munchies can strike with ferocity.
The research supports what we experience in life. For example, one study investigated a group of 24 women under two conditions: following a normal night’s sleep, and following a curtailed night’s sleep when time spent in bed was cut by one-third.
After one night of reduced sleep, the results were stark. Participants reported:
— increased hunger
— elevated fatigue and sleepiness
— greater food cravings
The participants also ate more chocolate and larger portion sizes. Between an elevated appetite and reduced resistance, energy intake spiked.
And that was following just one night of reduced sleep. Imagine what chronic sleep deprivation can do?
If you’re ready to improve your slumber, our article 6 Ways To Improve Your Quality Of Sleep will show you how.
Soothe stress effectively
Stress is ubiquitous, right; an everyday accompaniment to life. Just something to grin and bear. Except that it shouldn’t be. Its effects are too harsh to ignore… Including for your appetite.
This uptick in appetite is thought to be a form of maladaptive self-regulation; an inappropriate response to a situation. But, in truth, it's simply the human body trying its best to cope with an unhealthy environment. Stress isn’t meant to be relentless.
So, how do you bring elevated stress levels down?
Here are our top 7 tips…
- Exercise regularly
- Sleep well
- Meditate daily
- Enjoy social connection
- Follow a healthy diet
- Immerse yourself in nature often
- Reduce your consumption of stimulants (yes, including coffee)
Supplement with HyperBurn
Lifestyle approaches are often effective for reducing a ravenous appetite. But you don’t need to do this alone.
HyperBurn has been formulated to naturally regulate hunger.
L-theanine soothes stress and improves mood. Capsicum and bitter orange extracts directly reduce appetite and increase the feeling of fullness. HyperBurn’s other ingredients — like l-carnitine tartrate, acetyl-l-carnitine, and Bioperine™ — boost resting metabolic rate and the ability to burn fat.
That’s why customers like Robert M. say, “Almost within a week I’d lost 7 pounds. I’m on my second tub, I’ve lost 16.4 pounds all together …. I highly recommend it to everyone.”
When hunger functions healthily, the body can drop excess fat.
The appetite takeaway
If your appetite is currently ruling your food choices, take heart.
There are many reasons for a ravenous appetite, including an elevated hunger even in the face of weight gain. But, there are evidence-based approaches that work.
Eat well, with a particular focus on adequate protein and sufficient fiber intakes. Enjoy a large glass of water before each meal. Prioritize sound sleep, even when you think you don’t have time. Soothe stress effectively. Supplement with HyperBurn.
Calming a wayward appetite puts you back in the driver’s seat. Your waistline will thank you!