Green teas include any teas that have not gone through the oxidation process. They are higher in powerful antioxidants called polyphenols. Avoid adding sweeteners (such as sugar, honey or artificial sweeteners) to green tea to maximize the effect of appetite suppressant.
While drinking water is a good way to curb hunger, drinking sugary drinks isn’t. Sodas and juice can give you a blood sugar spike and then crash, which can really mess with your appetite. By drinking a glass of water, you’re allowing yourself time to notice if you’re genuinely hungry or if you’re feeling hungry because of your emotions. If plain water isn’t your favorite, try drinking sparkling or carbonated water instead.
If you weren’t that hungry to begin with, deep breathing can help you move on from the sensation.
Exercise also releases endorphins that will help combat stress and can boost your mood.
You can trick your brain into thinking that you’re going to eat in just a minute. It can help settle your stomach and keep your hunger pains from getting too bad.
Texting is okay, but it’s not as distracting as a phone call. If you can, try actually calling them on the phone or chatting via video chat.
It might also help to change your scenery. If you were lounging in the living room, head to a porch or go outside for a bit.
Try to pick something really engaging. Scrolling on social media is fun, but it won’t really distract your mind.
Research shows that people who were taught mindfulness techniques lowered their levels of stress and chronic anxiety, and their levels of stress eating decreased. This is also a great way to cut down on mindless snacking. If you pay attention to what you eat, you can stop yourself before you eat more than you meant to. Try picking out foods that are more likely to satisfy you, too. For instance, an apple with peanut butter is a much more satisfying snack than a sleeve of crackers. [10] X Expert Source Dina Garcia, RD, LDN, CLTRegistered Dietitian-Nutritionist Expert Interview. 1 April 2020.
Many people eat because they’re bored, stressed, or anxious. If your food diary shows proof of this, try using other coping mechanisms, like meditation or exercise.
Most people need between 6-10 hours of sleep per night, but it can vary from person to person.
A balanced meal includes 1/2 a plate of fruits and vegetables, 1/4 plate of whole grains, 1/4 plate of lean protein, and plant oils in moderation. [14] X Research source It’s never a good idea to starve yourself for weight loss purposes. Even if you do lose weight, it’s impossible to maintain, and you’ll be putting your health at risk at the same time. [15] X Research source Dina Garcia, RD, LDN, CLT. Dietician/Nutritionist. It’s normal to feel hungry when your body needs food. If you ignore that feeling for too long, you’ll be more likely to binge eat. Instead, it’s much healthier to nourish your body with healthy food when you start to feel hungry. [16] X Research source Dina Garcia, RD, LDN, CLT. Dietician/Nutritionist. Try build your snacks and meals with proteins and healthy fats, healthy fats and carbs, or carbs and proteins. [17] X Expert Source Dina Garcia, RD, LDN, CLTRegistered Dietitian-Nutritionist Expert Interview. 1 April 2020.
