Most people fail on diets because they are hungry. Being too hungry can cause you to binge and so with my clients we have found it best to make sure that “hunger” is not on the mind.
Eat Often to Suppress Your Appetite
The biggest mistake that people make when dieting is not eating enough food often enough. You have to shed the three balanced meals a day mentality if you want to lose weight and get healthy.
Today, you need to eat at least six times a day. Ideally, you are putting some form of nutrition in your body every two hours, and you should never allow yourself to go more than three hours without eating.
This does not mean that you should have six to eight full meals a day. Instead, you need to have a very small meal, and a couple of hours later have a healthy snack. Follow this meal a couple of hours later with another small meal, and another small stack, from the time that you wake until you go to sleep. Make sure that you are not overdoing it on the calories each 24 hour period.
Drink Lots of Water for Appetite Suppression
Water is essential to life and good health, and it is also an essential part of natural appetite suppression. Simply put, water makes you feel full. Before you eat, drink a full glass of water. Drink another full glass of water between meals – even if those meals are only two or three hours apart.
When you make it a point to drink full glasses of water at these times, you will never have to worry about dehydration, and not only will you help to naturally suppress your appetite, but you will also notice that your skin, hair, and nails are healthier, and that you urinate more often and have more frequent bowel movements. This is good for you.
Chew Gum to Suppress Your Appetite
Believe it or not, there are times when you don’t necessarily need food, but you do need to chew and produce more saliva. Invest in lots of sugar free gum, and when you feel hungry, even though you’ve eaten recently pop a piece of gum in your mouth and start chewing. You will be amazed at how much this takes care of the feeling that you need to eat.
While this works if your body isn’t truly hungry, it will not work if your body really needs food. If you are doing appetite suppression right, however, your body will never truly be hungry at all, which is the best form of appetite suppression.
Do Caffeine Supplements Help?
There have been several studies done on the connection between weight loss and caffeine consumption. However, you simply cannot rely on these studies. Most of these studies were done on animals, and many of those studies were not conducted in a way that suggests that we can rely on the results.
What is believed from the studies that have been done is that the use of caffeine can help with weight loss to a small extent. There is no evidence that increasing your consumption of caffeine, however, will result in greater weight loss, and no evidence that the usage of caffeine will help you to maintain any weight that you may lose.
What Will Caffeine Do?
Caffeine is a natural appetite suppressor. Unfortunately, that suppression doesn’t last long, and by using caffeine, instead of eating real food, you are setting yourself up for failure. When you do eat – and you will eventually have to eat – you will eat far more than you would have if you had eaten instead of using caffeine.
Caffeine does give you energy, giving you more energy for movement and exercise. Unfortunately, that energy is usually short lived, and there is a mild ‘crash’ that follows this burst of energy. You will either have to stop, or consume more caffeine to keep going, which may not be healthy. Additionally, caffeine is a natural diuretic. When you consume caffeine, you will find that you need to urinate more – and this results in water weight loss, which is temporary.
Should You Use Caffeine Supplements?
Overall, using caffeine supplements really isn’t advised. Instead, you would fare better with a healthy, sensible diet paired with a great exercise program if you are serious about losing weight and keeping it off.
While there are benefits of caffeine, there are also risks involved. Caffeine will make you nervous. It can also cause insomnia, and many caffeine products are full of fat and calories.