How to reduce appetite and hunger: traditional methods, pills, reviews

Reducing your appetite is very easy! Find out what foods, herbs and medications will help you with this. And get 8 effective techniques to combat bouts of evening eating.

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/11/2021

Eating habits are the basic factor on which the slim figure of a healthy person depends. What are eating habits? This is what a person eats, how often he eats, and also how much food he feels full of. It is important to take into account psychological attachments. For example, if in a stressful situation a person reaches for sweets, this will most likely provoke the appearance of extra pounds over time.

The “lever” for controlling eating behavior is appetite. Moderate appetite is an indicator of health. And unbridled appetite most often pushes a person into breakdowns, which entail painful reproaches of conscience for eating more than normal.

Psychology of overeating

If you do not thoroughly understand the psychological reasons for overeating, then a series of diets followed by the return of kilograms will last a lifetime. So, if you are tormented by uncontrollable attacks of hunger, and after eating you often experience heaviness in your stomach and fatigue, you should clearly identify the reasons that make you overeat.

Unconscious habit from childhood

Paradoxically, adults often instill bad habits in children while caring for them. For example, when parents force a child to eat strictly according to a schedule and definitely eat the entire portion - “in order to grow up healthy.” Thus, the child loses a sense of control over natural appetite. The result of such overprotection is a person with excess weight and accompanying problems.

Food compensates for the lack of attention and love

This reason may be a continuation of the first. After all, if a teenager is inclined to be overweight, he, as a rule, acquires complexes. Even if you still manage to overcome extra pounds with age, it is much more difficult to cope with self-doubt, fear of public speaking, and feelings of anxiety when communicating with strangers. Being overweight provokes isolation and a desire to isolate yourself from the outside world. Thus, lack of attention, communication, impossibility of self-realization - all this is replaced by food, which temporarily blocks all other needs.

Acts as a sedative

If nervous tension makes you want to eat chocolate, this is a sure sign that your eating habits are leading to weight gain. Food should not be an antidepressant, and short-term pleasure is not worth the painful struggle with its consequences. If you want to reduce your appetite, start by understanding that food will not solve your problems, but if treated incorrectly, it can aggravate them.

Eating in a hurry

The process of eating food requires concentration and responsibility. That is, when starting a meal, you must understand how much and what you need. Snacking on the go, when you don’t have time to eat a full meal and eat more than required, is a direct road to extra pounds. In addition, “piecemeal” threatens disruptions in the functioning of the gastrointestinal tract.

What are the dangers of psychogenic overeating?

Some people may think that gluttony is not the worst psychological disorder. But problems with excess weight, which arise as a result of eating a huge amount of varied food, is the most harmless consequence of this pathology. A sick person is more often than others in a state of depression; he is constantly tormented by feelings of anxiety, worry and fear. In some cases, people resort to alcohol or drugs in an attempt to cope with binge eating, but this only makes the situation worse.

Obesity can also lead to physical health problems. Most often, obese people suffer from diabetes; their risk of cancer is several times higher, their heart rhythm is disturbed and hypertension develops. Other problems include joint diseases, snoring, thyroid pathologies, and various diseases of the digestive and intestinal organs.

How to reduce your appetite and become healthier

It has been scientifically proven that it takes 21 days to form a habit. If you are determined to lose weight, then first you will have to get rid of bad habits, but acquire useful ones. When you manage to moderate your appetite and adjust your diet, your stomach will get used to less food, which will make you lose weight. In addition, the body will experience less stress, which will maintain health and prolong youth. Give yourself the mindset to follow food discipline for 21 days, and the result will not only please you, but will also give you confidence in your abilities.

There are several approaches to reducing appetite. You can choose the most optimal one for yourself, or alternate them. The most important thing is not to starve and listen carefully to how you feel. If you feel weak, experience nausea, dizziness, pain in the gastrointestinal tract, or disturbances in the functioning of the cardiovascular system, consult a doctor immediately.

How to cope with overeating after 50 years?

The problem of overeating appears most often after 50 years . If you do not change the situation, then with each passing year your weight will increase by 3–4 kg.

First of all, they switch to the correct diet, which will have to be maintained constantly. It is unacceptable to go on strict weight loss diets.

Doctors' advice for reducing appetite for older people:

Include more legumes in your daily diet: soybeans, lentils, beans. They not only eliminate the feeling of hunger, but also saturate the body with phytoestrogens (substances useful for women after 50–55 years).
Among animal proteins, preference is given to baked fish and chicken.
Use medicinal herbs that suppress appetite: flax seeds, licorice, corn silk, cinnamon, nettle.
Go for a walk shortly before meals.
Do acupressure in case of severe hunger: I massage the point above the upper lip for a few seconds.

These recommendations can be combined with standard techniques for reducing appetite. Along with this, do not neglect moderate physical activity aimed at the overall health of the body. Recommended: yoga, callanetics, Pilates, fitness for older people.

Products to reduce appetite

Water. Drink 250-300 ml of pure water without gas at room temperature immediately after waking up. This stimulates metabolic processes and creates a feeling of fullness in the stomach, so you eat less. In addition, water cleanses the body, so drink it before each meal and between them. Water should be drunk 20-30 minutes before meals, and less than 1-1.5 hours after.
Green tea. Green tea contains antioxidants that affect leptin, a hormone that reduces appetite and stimulates calorie burning.
Kefir. Drink 150-200 ml of kefir (1.5 - 2.5% fat) 15 minutes before meals, and you will suppress acute hunger, which will allow you to be satisfied with much less food.
Chocolate. In small quantities, chocolate is not harmful at all. But opt for dark chocolate without additives. So, if you are really hungry, slowly eat 20-25 g of chocolate. You can wash down the chocolate with green tea for additional benefits. Thus, during the meal you will eat much less than you would have eaten if you sat down at the table with a full appetite.
Fresh fruits and vegetables. Fresh fruits and vegetables contain fiber, which fills the stomach, displacing the feeling of hunger. In addition, fiber cleanses the intestines well. It is recommended to choose: all citrus fruits, pineapples, cherries, grapes, figs, bananas, apples (can be baked). For example, an apple eaten 15 minutes before the main meal will significantly reduce the amount of food consumed. Among vegetables, choose tomatoes, cucumbers, green peas, carrots, and bell peppers. Be careful with cabbage and radishes - these vegetables can cause gas.
Eggs. Contain proteins that allow you to feel full for a long time. Eat 2 boiled chicken eggs or an omelet for breakfast (2 eggs + 150 ml of milk 2.5% fat) - this will allow you to consume fewer calories during the day.
Seaweed. This seafood reduces the feeling of hunger and also allows you to feel full for a long time due to the specifics of digestion. The algae transforms into a gel, thereby simulating the effect of solid foods, which slows down the process of intestinal emptying.

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Physical and mental hunger

Answer to question number 2. Hunger is broadly classified into physical or actual hunger and mental or emotional hunger. You feel hungry when your body is deficient in sugar. But hunger is in your head when you just can't feel full even after a big meal. And this emotional hunger is the second reason why you constantly want to eat, and leads to obesity and obesity-related diseases.

So, unless you make a conscious effort to control your constant hunger, you will never break this vicious cycle. That's why it's important to learn the 20 best appetite control strategies.

Folk remedies

It is important to remember that herbal infusions should be consumed at least 30 minutes before meals.

Burdock root. You can prepare a decoction from burdock root that will significantly reduce hunger. Take a teapot or other thick glass container, add 2 teaspoons of chopped burdock root and pour 200 ml of boiling water over it. Capacity 15 min. keep in a water bath. Cool and drink 1 tablespoon every 2 hours.
Nettle. Drinking tea from dried nettle leaves allows you not only to reduce appetite, but also, thanks to its diuretic and mild laxative effect, to get rid of the accumulation of fluid and toxins in the body. In addition, nettle has a calming effect, which is very important if you are prone to snacking due to nervousness. To prepare, take 1 tablespoon of dried nettle, pour 200 ml of boiling water and let it brew for 10 minutes. Drink nettle infusion as tea or take 2 tablespoons before each meal.
Infusion of corn silk. Pour 20-25 g of corn silk with 250 ml of water and boil for about 20 minutes. Cool, strain it and take 1 tablespoon three times a day. This will help get rid of the obsessive desire to have an unplanned snack.
Parsley. Parsley dulls the feeling of hunger and speeds up metabolism. Add fresh parsley to food (for example, to fresh vegetable salads) or drink a decoction. To prepare, pour 200 ml of boiling water over 1 tablespoon of dried parsley and boil for 15 minutes, then strain. Take 2 tablespoons before meals.
Celery. Celery also speeds up metabolism and significantly reduces appetite. Add it to food and use the decoction: chop fresh celery, pour 2 tablespoons of the plant into 400 ml of boiling water and let cool. Take 100 ml each time before meals.
Wheat bran. Pour 200 g of bran into 1 liter of boiling water and cook for 15 minutes. Strain and let cool. Take 100 ml of infusion three times a day.
Flax-seed. A decoction of flax seeds gently cleanses the body, while reducing appetite. To prepare, pour 200 ml of boiling water over 1 tablespoon of flaxseeds and cook for about 30 minutes. over low heat. Take 100 ml before each meal. To improve digestion, as well as for gastritis and heartburn, use flaxseed oil - it coats the walls of the stomach and reduces appetite. Add 1 teaspoon of oil to porridge and fresh vegetable salads.
Garlic and red pepper. For those who are not allergic to red pepper and garlic, they will help significantly reduce appetite. Garlic contains acillin, a substance that stimulates the brain center responsible for satiety, thereby reducing the feeling of hunger. Red peppers contain capsaicin, a substance that makes peppers spicy and reduces appetite. In addition, consuming red pepper speeds up your metabolism. Add garlic or pepper to your salads, and the amount of food you consume will be much less.
Ginger. Drinks made from ginger root are a huge success. Ginger stimulates metabolic processes, speeds up metabolism, improves digestion, regulates the level of the hormone cortisol and insulin. You can make ginger drink and drink it hot or cold. To prepare, take 5 cm of ginger root, 4 tablespoons of white (or green) tea, half of one lemon and 3 sprigs of fresh mint. Grind the ginger, peel the zest from the lemon, and finely chop the lemon pulp. Mix the zest and ginger, add chopped lemon and mint, add 500 ml of cold water and simmer for 10-15 minutes over low heat. Let sit for 10 minutes, then strain. Brew tea in a separate container: pour 500 ml of boiling water over the tea leaves, leave for no more than 3 minutes. Then strain and mix with ginger-lemon infusion. Drink 30-40 ml of the drink between meals, but not on a full or empty stomach.

You can prepare herbal infusions and teas by combining different ingredients. For example, nettle, burdock root and ginger root. By adding 2 teaspoons of dried chamomile, you will get an excellent remedy that will reduce hunger and have a calming effect.

Strategy for the war against physiological hunger

If you are interested in how to cope with hunger, pay attention to the following recommendations:

The normal frequency of food consumption is neither rare nor frequent. Scientists from the group Ohkawara et al. conducted a test during which it was experimentally proven that with 1-2 meals a day there is a failure in appetite control, sometimes the same disorder occurs with 6-7 meals a day. In order not to want to eat, 4-5 meals will be enough.

Fruits. Liver glycogen greatly influences the feeling of fullness. If there is little of it in the liver, then the brain initiates the appearance of appetite. Fructose is the most effective source of glycogen, so a moderate amount of fruit in the diet will help eliminate hunger when losing weight. Remember also about fiber, which is also rich in tasty and aromatic fruits.

Squirrels. Repeated evidence from scientists has long proven that protein consumption saturates the body the most. Of the many macronutrients, protein helps you feel full faster. This is why low protein diets are painful for the body. The protein intake rate is 1.2-1.6 g/kg body weight.

Cellulose. When the stomach is full, the brain receives a signal that it is full. Fiber takes up a lot of space in the stomach and is low in calories. This is what you should fill your stomach with when you want to eat dessert or candy. Fiber also reduces the speed at which food leaves the stomach. It stays inside, prolonging the feeling of fullness.

Important! The secret: eat vegetables before your main meal, and then move on to higher-calorie foods. The trick is that vegetables will take up a lot of stomach space, so there will be much less left for higher-calorie dishes.

Don't cut out fats. Even though fat is the enemy of those losing weight, this macronutrient can also tame hunger. And all because it can accelerate the production of hormones that are responsible for the feeling of fullness. Leave 20-25% of total calories for him.

We wrote in this article what intermittent fasting is.

Herbs

Almost all herbs that are used to reduce appetite have diuretic properties, so it is extremely important to use them correctly so as not to cause dehydration.

Siberian buzulnik. A decoction of Siberian buzulnik can reduce the desire for food and speed up metabolism.
Fucus vesicularis. Contains omega fats that stimulate metabolism. Vesicular fucus is characterized by the fact that it is able to restore the balance of minerals, vitamins and polyunsaturated fatty acids.
Milk thistle. Gently cleanses the liver and frees the body of toxins, having a laxative effect. Consume milk thistle in dry form, 1 teaspoon three times a day, with 50-70 ml of water.
Althea. Due to its ability to regenerate stomach and intestinal tissue, marshmallow is useful for people suffering from peptic ulcers. The effect is a reduction in inflammation and cravings for food.
Medicinal angelica root. Relieves pain in the digestive system due to heartburn, indigestion, and exacerbations of chronic diseases. Removes toxins, suppresses appetite. The root of medicinal angelica is actively used for food poisoning.

How to overcome hunger?

Feeling hungry is a very common problem that causes inconvenience to many people. And we also note that there are some products that, without deception, but still help to overcome this feeling well:

and again water, you can and should drink a couple of liters a day. You will cleanse your body and not let the feeling of hunger defeat you! The daily water requirement for a person is 2 liters;
If you have a sweet tooth, you will have to try hard to give up confectionery. It is better to replace them with vegetables and fruits. They will kill the feeling of hunger;
try not to take a lot of salty foods. Salt, as many people know, retains water in the body very well. Spicy and salty foods also irritate the stomach;
alcohol. Do your best, but avoid alcohol. Not only do they make you want to drink heavily, but they also do not help the weight loss process;
This option may not be recommended for everyone, but there is the possibility of using dietary supplements and other similar capsules.

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Drugs

Various dietary supplements (abbreviated as dietary supplements) and appetite suppressant pills, as a rule, have side effects and contraindications: pregnancy, lactation, allergic reactions. Their effect is to suppress natural hormones by affecting the nervous system. This is fraught with various negative health consequences: allergies, digestive and nervous disorders. Taking the drug is a temporary measure, which is only an auxiliary action in the process of losing weight. If you intend to get rid of extra pounds forever, it is important to change your eating habits on a conscious level.

Sveltform plus. The instructions say that the drug reduces appetite, cravings for sweets and starchy foods, and has a diuretic effect. The composition indicated by the manufacturer contains: yeast with chromium, Camellia sinensis (green tea), bladderwrack, vitamin C.
Apetinol. The effectiveness of this dietary supplement has not been proven. The composition contains microcrystalline cellulose and pectin, which, due to swelling, create a feeling of fullness in the stomach and intestines. For those suffering from diseases of the gastrointestinal tract during exacerbations, the drug is strictly contraindicated.
XLS duo Slim and Shape. The composition contains cocoa butter and green tea, which speed up metabolism, as well as malic acid, apple extract, pineapple, parsley, grapefruit, fennel, black currant. The principle of action is identical to other drugs: acceleration of metabolic processes and removal of fluid.
Garcinia forte. The drug contains garcinia extract, chromium, fucus, vitamin C, vitamin B6, kelp. Principle of action: suppresses cravings for sweets and starchy foods thanks to hydroxycitric acid (HCA), which maintains a high concentration of glucose in the blood.
Turboslim. Main components: guarana and garcinia extracts. Principle of action: appetite suppression, acceleration of metabolic processes, diuretic and laxative effect.
Microcrystalline cellulose (MCC). How it works: Fiber fibers swell in the stomach, creating a feeling of fullness. Consumption of the drug suppresses food cravings, reduces the amount eaten, and accelerates the transit of food through the gastrointestinal tract.

If you decide to take a particular drug to reduce excessive cravings for food, consult your doctor. If there are no contraindications, strictly follow the dosage and under no circumstances try to increase the permissible dose. If you feel nausea, pain in the gastrointestinal tract, or weakness, stop taking the drug.

During pregnancy

Remember that taking appetite suppressants during pregnancy and breastfeeding is strictly prohibited.

These recommendations will be useful for both expecting babies and non-pregnant women:

Try to eat regularly.
Eat more often, but in smaller portions, so that the feeling of hunger does not have time to worsen.
Eat more fresh fruits.
Try to avoid stores where you risk being tempted by fresh pastries, chocolate, etc.
Make your own healthy desserts. For example, based on natural cottage cheese.
If you do not have allergies, eat walnuts and peanuts without salt or seasoning, but not more than 100 g per day.
Allow yourself sometimes what you want, but stretch out the pleasure, eat as slowly as possible.
Take care of the aesthetics of the space and table setting. It is also important that the room in which you cook and eat is well lit and ventilated.
Spend more time outdoors, walk.

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Identify triggers

Dealing with emotional hunger will help you identify the triggers and situations that ultimately lead to it and use the strategies suggested above to combat true hunger. It will also require work on replacement behaviors and a more mindful approach to eating. Ask yourself questions. Why do you feel this way? Are you really hungry or are you in that mood?

Stress also plays an important role in emotional eating, so mastering stress management is essential. You need to pay special attention to mental health, understand the importance of regular exercise and ensure a healthy sleep schedule.

It is believed that eating out of boredom is most often caused by the desire to escape monotony and the desire to receive an incentive.8 Due to the current situation, people are forced to stay at home, they are deprived of the usual level of interpersonal communication. Today, this situation, which creates the need for additional “encouragement,” has become a real problem for many.

Take advantage of the fact that you now have more free time - devote it to new hobbies, communicating with friends or family, and doing physical exercise. Engage in self-development, acquire new skills to get the incentive you need.

Conclusion

Being aware of your hunger and managing it properly is becoming increasingly important to staying healthy. Try several strategies and approaches until you find the ones that work best for you and your lifestyle. Use your free time to recharge your ambitions and never give up!

Translation: Farida Seidova

Articles on our website are presented for educational and informational purposes only. We do not recommend using article materials as medical advice. If you decide to take dietary supplements or make fundamental changes to your diet, first consult with a specialist.

How to reduce your appetite in the evening

If you are familiar with the problem of increased hunger in the evening, then use these recommendations:

Eat right. Be sure to have breakfast (the morning meal should be the largest) and lunch. For dinner it is better to eat something protein: 250 g of boiled chicken fillet and two cucumbers, 200 g of shrimp and 200 g of baked vegetables (for example, zucchini + tomatoes), 250 g of cottage cheese (5-9% fat) and 1 grapefruit.
If after dinner you still feel drawn to the refrigerator, drink green tea with lemon.
Switch to some activity: get a manicure, sort through files on your computer, read a book.
Take a walk outside.
Give yourself a “royal” bath: use aromatic oils, salts, foam, herbs. This will also relieve stress after a hard day.
Try meditating.
Do 30 squats and 30 reps of the abdominal exercise.
Try on things that you would like to fit into: this will perfectly curb your appetite and motivate you to continue your struggle to stay slim.

Fighting psychological hunger

How can you not want to eat if this obsessive feeling haunts you constantly?

Flexible diet. The forbidden fruit is always sweet, so it is what is forbidden when losing weight that is the object of greatest desire. As soon as a breakdown occurs, saying: “Why the hell limit yourself if the day has already fallen into dust?” At best, a person safely eats a week’s supply of food, and at worst, he completely gives up trying to lose weight. The best way out is to include something sweet or fried in your diet, but in small quantities. The 80/20 or 90/10 principle says that you will give 80-90% to a healthy diet, and 20-10% to any treats, so you will not experience withdrawal from a lack of your favorite food.

Workout. Oddly enough, but the psychological type also needs to be controlled by physical activity. You probably don't want to ruin the benefits of your training. And after intense exercise, you won’t even want to eat. In addition, you will switch the switch in your brain to a more interesting activity.

Reviews and results of losing weight

Veronica Mishina, 29 years old, Novosibirsk. Weight – 54 kg

“I used to be overweight; with a height of 160 cm, I weighed 73 kg. I lost excess weight in healthy ways: proper nutrition, exercise. My only “enemy” has always been appetite. Especially cravings for sweets. It’s hard to even count how many times I lost my temper. Forcing myself to eat less than usual was difficult at first. But this method helped me: I wrote down everything I ate and drank in a notebook. No self-deception! This is how I learned to determine the amount of food I need. If I really wanted to eat a cake, and this was already too much, I brushed my teeth, made green tea with lemon or coffee without sugar. By the way, coffee and tea without sugar have become a healthy habit. Gradually I learned to hear the true needs of the body, suppressing this inexplicable greed for food.”

Natalya Stepanenko, 36 years old, Lipetsk. Weight – 62 kg

“When I feel hungry in the evening, or am overcome by dreams of sweets, I practice aromatherapy. I use essential oils: peppermint, lavender, eucalyptus. Sometimes I drink green or mint-chamomile tea and do 50 squats. It really helps me reduce my appetite!”

True hunger or emotional?

How can you determine what kind of hunger you are experiencing? Well, there are clear differences between the two types of hunger. True hunger is a feeling that grows gradually. True hunger can be satisfied by any food, and when you are full, you can easily stop.

In addition, after eating, you most likely will not feel guilty or associate the food you just ate with a negative experience (although this varies from person to person).

Emotional hunger, on the contrary, has a more complex mechanism. It comes on suddenly and can be caused by an emotional state (stress, anxiety) or provoked by boredom. With emotional hunger, a person, as a rule, craves certain foods, does not experience a feeling of satisfaction when full, and eats mindlessly. At the same time, he may experience feelings of guilt, regret, shame and even depression.1