Excessive appetite is one of the factors that make it much harder to stick to resolutions and work on your physique. Of course, appetite control is important regardless of the goal you have set, although it takes on particular importance during fat loss.
It is important to remember, however, that everyone has different calorie and nutrient needs, as well as a different level of appetite. Sometimes this helps, other times quite the opposite… It is worth knowing, however, that we can act in such a way that it becomes an ally when we need it. We just need to know how to control appetite.
Sleep affects appetite
Studies confirm that
sleep duration is related to the level of ghrelin, the hormone responsible for the feeling of hunger. Its role is to stimulate appetite so that we are able to take in an appropriate amount of food. It has been emphasized many times that frequent lack of sleep, disturbances of the circadian rhythm, and poor sleep quality affect fat storage. This also applies to difficulties related to reducing it.
Review studies clearly showed that in people with sleep deprivation there was increased calorie intake, with no clear effect on energy expenditure. Therefore, one could draw clear conclusions that such a state contributes significantly to body weight gain.
In summary, reduced sleep leads to increased appetite. Therefore, the best option, especially during a cutting phase, will be to ensure the proper amount and quality of sleep. Psycho-physical recovery matters and must proceed efficiently in order to enjoy the results.
Diet and calories
Appetite control is to a large extent also about skillful meal preparation and product selection. The calorie content of the diet should be matched to requirements, the activity factor, and even age and sex. So we set aside ready-made diets with a pre-set calorie content and act individually. Such an approach allows appetite to be controlled and stabilizes it, preventing overeating or hunger.
A good idea would be to include products we like in the menu (as long as they are healthy). The products should be tasty, healthy, and meet the need for macro- and micronutrients. On the other hand, it is much easier to stick to nutrition that suits our taste preferences than to force ourselves to eat something we are unable to swallow. This also affects our psyche.
Remember that meal composition should be based on the body's individual health condition, appropriate to the health problems we are dealing with. Vitamin and mineral compounds supplied with food also affect appetite control.
The visual and sensory aspect is also important. It has been proven that meals that look attractive and additionally tempt with aroma and taste are perceived much better. It is worth remembering that while excessive appetite is a serious problem, its lack should not be underestimated either.
Conversely, introducing regular meal times may over time translate into reduced hunger attacks and various cravings.
Many sources emphasize that proper hydration and drinking water between meals is a good option for holding back excessive hunger.
Temperature and appetite
Studies have interestingly shown that exposure to cold temperatures has an effect on satiety. For example, a cold bath or shower may result in a quicker feeling of fullness. Low temperature may affect leptin, lowering it.
Supplements supporting appetite control
One of the better-known supplements used to control appetite, or rather cravings for sweets, is chromium. It has been determined that it acts primarily on the functions of the hypothalamus, the part that is responsible, among other things, for thirst and hunger. Proper supplementation may work not only in younger people, but also in older people, for whom appetite control is an important element.
Due to these properties, it is often used as support for weight loss / fat reduction. Experts emphasize that it is effective, but it works much better in conditions of deficiency of the element. Of course, that does not mean it is useless when its level is normal.
A very good agent in this respect is
berberine, which not only affects appetite but also mitochondrial function. It acts on SIRT-1 and cAMPK, and additionally its use results in reduced leptin secretion. Interestingly, it may also be a good option for women struggling with PCOS, who may have difficulty losing weight.
One of the more effective appetite blockers is caffeine. Although if used improperly and in excess, it can burden the nervous system and disrupt digestion. On the other hand, it stimulates and promotes fat-burning processes – not without reason is it a basic ingredient of many fat burners.
Agents containing extracts of ginger, black pepper or cayenne pepper are also often classified as appetite blockers, and they additionally show a positive effect on metabolism and fat-burning processes. Hydroxycitric acid (HCA) found in garcinia cambogia is also often mentioned. In this respect, its effectiveness remains a matter of dispute in many circles, although it has been noted that its use may increase the feeling of satiety. Some sources suggest that this happens because of its ability to raise serotonin, which leads to appetite reduction.
A good idea would be to increase the share of dietary fiber, especially pectins and inulin. They act as regulators of the digestive system, support better digestion, and prolong the feeling of fullness. It is no coincidence that increasing the intake of vegetables and fruit is recommended, although supplements will certainly prove helpful. However, it should be remembered that too much fiber can also be harmful.
What else is worth remembering?
An increased appetite may be the result of:
- not getting enough sleep and circadian rhythm disturbances,
- hormonal disorders,
- increased physical activity,
- excessive exposure to stress (we eat in stressful situations),
- irregular meal consumption,
- too low a calorie intake in the diet,
- diseases such as type 2 diabetes.
