An extremely popular question among people who are trying to cut fat and maintain muscle is how to reduce appetite. If you ever tried to burn fat and lose weight, you know there’s an almost constant battle that we need to face – appetite. Feeling hungry is a normal and natural feeling. But the real question is: how can we deal with hunger during a cutting cycle?
It is important to understand that in order to cut fat, you need to nail your workout, have a perfect diet, switch to healthy foods, and get your lifestyle on point. While you may have already done it all – you are now feeling a grumble in your stomach. That’s why a lot of people need to battle with the hunger feeling. That’s why you should also master the “how to reduce appetite” question as long as you want to stay on track. Simply because if hunger hits hard during a cut, and it might, it can be really hard to stay on track. Especially because during a cutting cycle, the temptation to have a gigantic pizza all by yourself only seems to get stronger day by day. That’s definitely not going to help.
Keep in mind that to burn fat, you need to maintain a calorie deficit. Your body will take its energy demands from the fat surplus so you burn fat. But if you keep on supplementing your body with enough calories, it won’t touch the fat supplies. That’s why, whether you use real quality anabolic steroids from HGH.to or not, you still need to create that calorie deficit. And we’re here today to help you reduce your appetite too.
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Reduce Appetite – How NOT to be Hungry
So, if you’re cutting for the first time, aiming to lose weight, a sudden change in your daily calories will lead to an increase in hunger. There’s no doubt. The appetite can remain high after a bulking cycle too, because your body gets used to a high amount of calories. Even some professionals may find it hard to stay on track with that growling stomach. That’s why you need to learn how to not be hungry and reduce your appetite. Luckily there are various ways.
- So, as long as you want to lose weight and suppress your appetite, you’re on the right path. We will share how to reduce your appetite, by feeling full for longer and feeling fuller with smaller amounts of food.
Yet, it’s important to understand – there’s no “magical” way to do so. I mean, no magic pill or just “do this” and you’re ready to go. Unfortunately. Yet, there are different types of solutions when it comes to suppressing your appetite and hunger during a cutting cycle. Attempt each and every one of them, as you never know what can work best for you, helping not be hungry all the damn time!
Eat more protein
People who are not getting enough protein in their diet tend to eat more. Why? Because protein helps you feel full. This is the most important step during a cutting cycle as protein helps deal with your appetite and helps repair your muscles after a strenuous workout. Protein will increase the feeling of fullness and will leave your stomach satisfied for longer. That’s why you may eat less, and feel full for longer which will likely make you eat less at your next meal too. It can definitely help you keep on your cutting goals as your stomach won’t be growling that much and so often.
A lot of different research suggests that high protein intake supports your cutting goals. It prevents muscle and strength loss, supports your weight loss, keeps you fuller, provides energy, and numerous other benefits!
Add a lot of fiber
Another reason why you may always feel hungry is because you don’t eat enough fiber. Fiber is extremely important even if you are not trying to cut, because it contains other vital nutrients, among lots of minerals, vitamins, and antioxidants. However, eating more fiber will help you feel fuller too.
It helps because when you provide your body with enough fiber, it works to stretch your stomach. This is going to slow down the rate at which it empties. Your stomach is going to be fuller for longer, literally. This way, you reduce those hunger pangs and suppress your appetite. You can go longer without wanting to eat and/or will likely eat less the next time you do. Foods that are full of fiber include peas, beans, lentils, and chickpeas. These are easy to cook and delicious too! They will reduce appetite by increasing the feeling of fullness by about 30% according to research.
Don’t drink calories – eat them
You may increase your calorie intake from the liquids you drink too. Smoothies, shakes, juices, sodas, sports drinks, or whatever other – they all provide calories. Sugarless tea, coffee, and water do not increase calories, but everything else does.
When you try to get more calories during a bulking cycle, a smoothie or shake can be great. But during a cutting cycle when you want to lower the calorie intake – avoid them. Moreover, drinking those calories may actually make you want to eat more. That’s because your body is “prepared” for the food. It doesn’t see a difference between foods or drinks. It receives signals that calories are coming, meaning that you eat while you don’t, leaving your stomach growling.
Eat Slower
Research also suggests that chewing allows more time for signals of fullness to reach the brain. This means that when you eat calories instead of drinking them, you will promote the feeling of fullness. That’s why research suggests that eating slower can help eat less. While it can be hard to abstain when you’re hungry, try to eat slower, and you are likely to eat less, feeling fuller.
Grab a Coffee
According to research, coffee can help increase your energy levels and support burning fat, both of which are already helpful during a cutting cycle. Nevertheless, coffee can also suppress your appetite too!
However, you need to opt for sugarless black coffee. Adding sugar to your coffee is only going to ruin your goals. Sugar will spike your insulin, hindering your fat burning and will increase your appetite even more.
Drink a lot of water
Start drinking more water and you are likely to eat less. Unfortunately, our brain gives us signals that we’re thirsty, however, we can confuse them with feelings of hunger. So, if you want to reduce your appetite, you better start drinking more water. When our body searches for hydration, you may think you’re hungry. While you may be hungry, you definitely may not be as hungry as you think you are.
What does this mean? Always drink water, and always drink some water before reaching for your snack. Moreover, drinking water before you eat will likely help you feel full for longer. Studies prove that those who drink water tend to eat about 20% less than those who do not. Those are 20% extra calories you definitely want to avoid during your cutting cycle.
Pay attention to your food
Our body and brain is a complex mechanism that will recognize when we’re full and when we’re hungry. However, when we’re distracted, it can be more difficult for us to recognize these feelings. What does this mean? When you are eating while distracted, or when you eat fat, your body may recognize the feeling of fullness more difficult. You need to practice mindful eating! It means that you should really get into the experience and taste of the foods that you eat. This will help your body and mind to get the idea that you are full. (That’s another reason why eating slower helps eat less). You should look at your food, smell it, taste it, chew it, mind it. And you’re likely to eat less.
On the other hand, if you are focusing on the TV or eating while working or doing whatever else, you are likely to eat way more. Eliminate anything that distracts you and focuses on the food you are about to eat. Just think about it for a minute – most of us went through binge eating in front of the TV. A part of us eating so much was due to watching TV.
- PS: This can work the other way around. If you’re feeling hungry and you’re not about to eat – try to distract yourself. If you are not focusing on food (thinking about it), you are less likely to get hungry, reducing your appetite.
Dark Chocolate
Dark chocolate is not the tastiest food choice due to its bitterness. But its bitterness is exactly what can actually curb those sweet cravings and decrease your appetite. So, if you want to reduce hunger and especially if you’re craving sweets, get yourself dark chocolate. Moreover, it contains stearic acid that helps slow down digestion, allowing you to feel fuller for longer.
- PS: You may try to suck on dark chocolate instead of actually chewing it. Some suggest it works better for them this way.
Ginger
Studies suggest that ginger may reduce hunger after a meal while it provides numerous other benefits such as aiding weight loss, helping osteoporosis, lowering blood sugar, reducing nausea, and others.
Spice
Research suggests that some compounds found in capsaicin (in hot peppers) and capsiate (in sweet peppers) are linked to the feeling of fullness, alongside numerous other benefits. Such as generating heat, which increases calorie burn even more after consuming them.
Brain Tricks
Try to trick your brain into thinking that you ate enough by using smaller plates and spoons, and bigger forks. While this may sound strange, studies suggest that this trick may actually work. If you use a very large plate, we’re thinking we ate less because of the tiny portion on our big plate. This makes us feel deprived of food. Bigger forks can help you feel like you ate more than a smaller one, but it’s the other way around for your spoon. Use the right utensils and plates and you are likely to feel fuller for longer.
Exercise
Do you know a sure way to reduce your appetite? Start exercising. If you ever went to the gym with your stomach growling, you’ve likely noticed it yourself. Exercising will suppress your appetite, as working out reduces the activation of brain regions associated with food cravings. Instead of eating – go exercise. It’ll surely help support your bodybuilding goals in every possible way.
Reduce Fat and Body Weight
Yes, I know it sounds easy, but you will reduce your appetite and hunger by losing weight. But… that’s already your goal. Well, yes, but remember that the more you reduce your hunger and appetite, the more you lose fat and lose weight. And it works the other way around too, the more fat you burn and the more weight you lose, the more you reduce your appetite and hunger. Studies suggest that the body fat around your middle (belly fat) increases the appetite – reduce it, and you’ll actually reduce appetite.
Rest!
Getting enough rest can help reduce hunger, helping us fight off weight gain. When we’re fatigued, we can easily make poor food choices and think that we are hungrier than we really are, eating more than we should. Get proper rest and you’re likely to eat less.
Reduce Stress
Reducing stress will reduce your appetite. I guess it’s not the first time you’ve heard about it. Or you may have noticed that whenever you are stressing out, you tend to eat more. Or tend to have bigger cravings for junk food. In the end, there are a lot of reasons why a person chooses to eat. Sometimes it could be due to boredom, sadness, happiness, or because of stress. Stress will increase the level of the hormone cortisol. Higher levels of this hormone can increase food cravings, the desire to eat, and usually, not the healthiest food choices. Minimize stress and that will reduce your hunger and your appetite.
Omega 3
According to research, omega 3 fats (you can find it in fish and algae oil, or use it as a supplement), will increase the levels of leptin. That’s a hormone that signals fullness. Choose high protein foods and Omega 3 fats and you will ensure you curb those hunger pangs.
Protein snacks
Snacks are a way to reduce appetite and hunger. While they add calories, snack the smart way in order to help reduce as much hunger as possible, increasing the feelings of fullness as much as possible. To do so, add high protein snacks because, as said in the beginning, protein reduces hunger and keeps you full for longer.
Hide foods away
Studies prove that we crave junk foods when we see them. You could eat less if you simply stash foods away. Instead of junk food, go for healthy choices, adding lots of fruits and veggies. Even better? Avoid bringing junk food into your house. Hiding food sometimes doesn’t work simply because we know that it is there. You may think about it all day. However, if you narrow your choices and avoid purchasing (bringing) junk food into your house – you are less likely to eat for the sake of eating. This will reduce your appetite and hunger. Add, as said, healthy options, and you are way more likely to stay on track.
Adapt to the change
Pretty much like anything else, the adaptation period is the hardest part. So, do not give up too soon. You should give your body the chance to adapt to the new calorie intake, new food choices, and overall new lifestyle. Similar to when you quit smoking, the first few weeks are the hardest. Then it gets easier. So, when you start your cut, it is obvious that the first few weeks are the harshest. But you need to keep on pushing. Your body will adapt!
Remember your goal
If you don’t know what you’re fighting for, you are likely to lose, simply because you don’t have the motivation to fight. If you remember your mission, the fitness success so far, where you started, and where you want to get – you are likely to get there. Just keep your eyes on the prize, keep fighting for it, and don’t ever give up!
Reduce Your Appetite and Hunger Wisely!
I know it may feel difficult, but trust me, you can do it! If you follow these recommendations, you are going to notice your body keeps on changing for the better. The most important is to add lots of protein, get even more exercise, and ban all the candy and junk food from your home.
If it’s hard to stay on track due to a lack of results, you can support your cutting goal with our 100% quality and real anabolic steroids. These are the best things when it comes to cutting through fat while protecting your lean muscle mass. They will help you keep on track, yielding way more and faster results than you ever did. Use HGH.to for the best prices when it comes to real and best quality steroids for sale.
