The “Ebonit.de” website, which is the official portal for German pharmacists, reported that weight can be lost by suppressing appetite in the following natural ways:
1- Foods that prolong the feeling of fullness:
Not all calories are equal: Carbohydrates and sweets cause blood sugar to rise quickly and fall just as quickly. As for protein and dietary fiber, they are better, because they are digested slowly, which helps you feel full for a longer period. Ideal foods include:
– Animal proteins such as chicken, turkey and salmon
– Soybeans
– Vegetables and fruits such as bananas, strawberries and celery
– Whole grain products
2- Drink enough water
Water should be drunk in sufficient quantity, as water fills the stomach, is calorie-free and supports all body functions.
3- Doing sports
Exercising helps release endorphins, the feel-good hormone, which reduces stress and improves mood, which can help combat overeating due to stress.
Exercise also suppresses hunger hormones. The latest recommendations recommend practicing 150 minutes of moderate endurance exercise (such as walking, swimming, and cycling) weekly, along with muscle-strengthening exercises for 15 minutes twice a week, bearing in mind that eating a banana before exercise can help curb the usual bouts of hunger after exercise.
4- Sufficient sleep
Lack of sleep may increase stress levels, which may stimulate appetite. Therefore, you should get enough sleep, knowing that most adults need 7 to 9 hours of sleep per day.