5 Tricks to Suppress Your Appetite – AFL 2.7
In this video, I’m going to talk about your appetite and 5 different ways you can suppress it for fat loss.
In AFL 2.5 I talked about your fat loss hormones and how they are responsible for your caloric expenditure, hunger, and ability to lose fat.
In this video, I want to discuss your satiety cues and how you can actively suppress your appetite so you can more easily lose fat.
Now, before getting started I want to mention the freebie that comes with this video, which is Accelerated Fat Loss 101.
This eBook is designed to give you all the necessary tools you need to master fat loss and reach your goals in an expedited fashion.
As I mentioned in AFL 2.5 the two hormones responsible for your satiety, hunger and caloric expenditure are Ghrelin and Leptin.
Ghrelin is known as the “hunger hormone” stimulates your appetite, promotes fat storage and an increased caloric intake.
Whereas its counterpart, Leptin, known as the “fat burning hormones” is responsible for regulating long-term food intake, energy expenditure, and inhibits hunger.
Both of these hormones play a key role in making fat loss either extremely difficult or a modest undertaking.
If your leptin levels are high, then your fat loss potential will be high, on the flip-side if you suffer from constantly elevated ghrelin levels and depleted leptin levels then you will consistently feel hungry and have a very difficult time losing fat
I do want to note that hunger throughout your fat loss program is a caused by natural satiety cues that prevent your body from starving.
While this can be inconvenient for your fat loss goals, a healthy appetite is your body’s way of maintaining regular day-to-day function.
5 Tricks to Suppress Your Appetite
Instead of trying to force yourself through fat loss misery I want to give you a few tricks that you can utilize to curb your appetite and inhibit the release of ghrelin.
Making your fat loss program a much more moderate and enjoyable undertaking.
No. 1 Eat Enough Protein
Firstly, I want to talk about eating a modest amount of protein.
Protein is key in increasing the feeling of fullness and will help you eat less at your subsequent meal.
Additionally, protein plays a key part in preventing muscle loss during a fat loss program. Allowing you retain more of your hard-earned muscle.
While I could discuss in-detail numerous studies that point to protein intake playing a key role in satiety and ease with fat loss. I’d rather not inundate you with numbers and scientific studies.
Instead, just eat enough protein and see how your appetite responds to protein in your diet.
Typically, it’s recommended that 20-30% of your daily caloric intake come from protein, however, this number is dependent on your daily activity level, which is an entirely different rabbit hole to jump into.
To save time, I’ll go ahead and link to the EVA Caloric Intake Calculator in the description below. This calculator will tell you how many grams of protein you need to eat, your daily caloric intake, and it’ll provide you with a rough estimate on how long it will take you to reach your goal weight as well.
No. 2 Eat Fiber-Rich Foods
Moving on, a high fiber intake will stretch your stomach and slow down the rate at which your stomach empties, which ultimately inhibits the release of ghrelin.
With more fiber in your diet, you’ll promote the feeling of fullness, reduce your hunger and play an active role in keeping your leptin level elevated.
Not only that, but fiber-rich foods are often packed with vitamins, minerals, and antioxidants. All the more reason to eat more fiber!
While the list is extensive, some fiber-rich foods include beans, fruits, vegetables, nuts, and seeds.
No. 3 Choose Solids Foods Over Caloric Beverages
Next, eat solid foods in-place of caloric beverages.
Solid foods require you to chew and have an active role in breaking up and digesting your food.
The act of chewing sends signals to your brain that substantial fuel and nutrients are on their way to be digested.
By keeping food in your mouth and chewing it rather than immediately swallowing it, your body will be able to absorb more nutrients. Resulting in ease with digestion and fewer digestive issues.
Moreover, by not rushing through your meal and immediately swallowing you’ll spend more time tasting and enjoying your food.
No. 4 Drink Enough Water
Onwards to some high-quality H2O – I hope you’ve seen Water Boy before or this reference will go entirely over your head.
Firstly, water is super important for your health, not just suppressing your appetite.
So, drink water, and drink enough of it, period
From a health benefits perspective, water helps maintain body fluid balance, prevents muscular fatigue, hydrates your skin, and can help control your caloric intake to name a few.
Unfortunately, the vast majority of people do not consume enough water, not only that, but the signal your brain sends for thirst can often be confused with the signal for hunger.
Instead of immediately going for your closest snack, try drinking a few sips of water and see if that helps curb your appetite.
Basically, by drinking enough essential water you’re not only benefitting your health but also suppressing your appetite as well.
No. 5 Drink Caffeinated Beverages
Last, but not least, drinking coffee and other caffeinated beverages may also help decrease your appetite.
Caffeine helps increase the release of peptide YY (PYY), which can help promote the feeling of fullness.
The effects from consuming a caffeinated beverage can last up to three hours post-consumption.
What’s more, caffeine has numerous other health benefits and can also help with sports performance.
If you utilize pre-workouts, the vast majority of them have an appreciable amount of caffeine to help give you more energy for your workout.
Now, if you’re already a religious caffeine drinker, make sure to abide by trick no. 3 and trying to avoid the Caramel Frappuccino’s with extra whipped cream and chocolate sauce as it will give you more sugar rush than a caffeine boost.
Wrapping up, being satisfied during your fat loss program is very possible.
Keeping your leptin levels elevated will help maintain your fat loss potential. And by using any combination of these five tricks you’ll inhibit ghrelin production and help suppress your appetite.
In summation, by gearing your caloric deficit towards satiety and appetite suppression you’ll be able to turn what might be a miserable fat loss experience into a moderate undertaking.
I want to mention again that the freebie that comes with this post is the Accelerated Fat Loss 101 guide; this free eBook was designed to help you master your fat loss and reach your goals in an expedited fashion.
Click on the box below to get your free copy!
And finally, I want to thank you for watching this AFL video on your suppressing your appetite. I hope you find these tips and tricks useful throughout your fat loss program and I wish you the best of luck turning your fat loss program into a modest undertaking.
That’s all for today – Cheers!