Constant hunger pangs can be a nightmare, especially when trying to lose weight or commit to healthier eating habits. A fluctuating appetite can also negatively affect the mood. Fortunately, there are ways to tame even the most brutal of appetites in more natural ways.

One of such is drinking enough water. Research has shown that humans often confuse hunger with dehydration, which could lead to unnecessary snacking. Drinking of water will keep one hydrated and reduce hunger pangs.

Eating a protein-rich diet may also help suppress the appetite, because dietary protein such as fish, eggs, beans, meat, milk and yoghurt, have been proven by researchers to enhance satiety and promote weight loss.

Avoiding sugary substance and sweeteners may also help curb hunger. When foods high in sugar such as sweets, cookies, cornflakes or white bread are consumed, the blood sugar level rises and then drops almost instantly. This imbalance makes one hungry again after a few hours after eating.

Eating foods high in fibre also help to suppress appetite because it takes longer to leave the stomach, adding to the feeling of satiety without adding calories.

One other interesting way in suppressing hunger pangs is to get enough sleep. Insufficient sleep causes levels of the hunger hormone ghrelin to rise and may also make the body more insulin resistant, which results to cravings throughout the day, and a greater risk for Type 2 diabetes. To keep the hunger pangs at bay, it is advisable for one to get at least seven to eight hours of good quality sleep every night.

Exercise also helps to control appetite. Various studies have shown that moderate to intense workouts affect the brain’s appetite control centre. Levels of appetite-stimulating hormones are lowered during physical activity and appetite-suppressing hormones are activated. Exercise is also a great distraction. The more one exercises, the less time an individual spends eating or thinking about food.

Finally eating regularly is also a great help in controlling appetite. Eating frequently decreases appetite and balances blood sugar levels. This will help diminish cravings and will keep energy levels and mood in check throughout the day.

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