According to “Aponet.de”, the official portal of German pharmacists, appetite control can play an important role in weight loss. This can be achieved through several natural and simple methods, including the following:
1. Foods That Promote Long-Lasting Satiety
Not all calories have the same effect on the body. Carbohydrates and sweets cause a rapid rise in blood sugar levels, followed by an equally rapid drop, which leads to hunger returning quickly. In contrast, protein and dietary fiber are digested more slowly, helping you feel full for a longer time. Ideal food choices include:
- Animal proteins such as chicken, turkey, and salmon
- Soybeans
- Vegetables and fruits such as bananas, strawberries, and celery
- Whole-grain products
2. Drinking Enough Water
Adequate water intake helps fill the stomach and reduce feelings of hunger. It is also calorie-free and supports all vital bodily functions.
3. Regular Physical Activity
Exercise helps release endorphins, the “feel-good” hormones that reduce stress and improve mood, which can help prevent stress-related overeating. Physical activity also suppresses hunger hormones.
The latest recommendations suggest at least 150 minutes per week of moderate endurance activities such as walking, swimming, or cycling, along with 15 minutes of muscle-strengthening exercises twice a week. Eating a banana before exercising may also help curb the usual post-workout hunger.
4. Getting Enough Sleep
Lack of sleep can increase stress levels, which may stimulate appetite. Therefore, getting sufficient sleep is essential, as most adults need 7 to 9 hours of sleep per day to maintain healthy appetite regulation and overall well-being.
