Appetite Control Naturally
Appetite control is a national obsession reducing hunger cravings for eating tempting treats known to cause weight gain. Obesity is a serious medical condition in the United States affecting 1 in 3 adults, the epidemic affecting 500 million people worldwide in 2021. Gaining weight may be attributed to several factors including eating a diet high in calories and lacking dietary nutrition. Most people gain weight because they consume more calories than they burn off through daily activities. Obesity is a chronic progressive disease not often treated the same as similar conditions in the same category that may require long-term medical treatment. Natural methods used for appetite control have been proven to help reduce appetite while managing weight in 2022. According to Rethink Obesity millions of Americans have health-related challenges as obesity is the most prevalent among 108 million adults in the US who are experiencing hypertension, 78 million adults could benefit from cholesterol medication, leaving 108 million people living with obesity.
Overweight is defined by a person’s BMI body mass index is greater than or equal to 25 while obesity is defined by a BMI being greater or equal to 30. Digital BMI scales can measure body weight accurately proving a baseline to guide while managing weight analyzing body composition data including body weight, BMI, body fat percentage, and other metrics. Natural appetite control methods used can curb your appetite leading to weight loss over time. Using a digital BMI scale is another tool you can use to monitor your progress while losing body fat. Eating the right foods high in fiber will suppress your appetite leaving you feeling satisfied with your food selection. Fiber is vital for good health lowering cholesterol helping the body lose weight by consuming adequate amounts of fresh produce. According to the CDC Center of Disease Control dietary deficiencies in fibrous foods in diet can lead to intestinal diseases. Studies indicate healthy lifestyle choices in eating habits may promote overall good health.
Dietary fiber is the portion of the plant that can not be broken down into digestive enzymes for the body to process. Fiber is typically found in fresh vegetables and fruits, legumes and whole grains are packed with nutritional value. Fiber consists of starch polysaccharides, cellulose, and other plant components. Many forms of insoluble fiber including restraint starches that are fermented in the large intestine benefit human health through the production of short chain fatty acids that play an important role in health and disease prevention. Insoluble fiber does not dissolve in water into digestive enzymes in the upper gastrointestinal tract proven bulking fibers to absorb water to move through the digestive tract easily. Adequate fiber reduces the risks of obesity, type 2 diabetes, heart disease, inflammation, and other conditions. Cellulose a polysaccharide is one of the main components of insoluble dietary fiber found in the cell walls of all plant materials. Typically insoluble dietary fiber is not digestible it helps the body maintain a good digestive system.
Soluble fiber dissolves in water then fermented in the colon as byproducts including a short-chain fatty acid produced in the colon by gut bacteria. Good sources of soluble fiber can be found in ground flax seeds, oat bran, oats. and legumes and may help reduce blood cholesterol levels by lowering low-density lipoprotein bad cholesterol levels in the body. Soluble fiber attaches to cholesterol particles and is eliminated from the body reducing cholesterol levels in the body may help reduce the risk of heart disease. Fiber is a type of carbohydrate the body cannot be digested by the body. Dietary fiber is referred to as soluble fiber which dissolves in water and insoluble fiber which does not dissolve in water. Studies indicate eating a diet high in soluble fiber has fantastic benefits in reducing internal inflammation, blood pressure, promotes heart health. Nutritious foods including carbohydrates, proteins, and fats are broken down then absorbed as part of the digestive process. Dietary carbohydrates are broken down into sugar molecules likely absorbed into the body stored as fat. Fiber cannot be converted into sugar molecules it passes through the body undigested. Dietary fiber helps control blood sugar levels helping appetite control naturally. Now fiber supplement Psyllium Husk caps 500 mg is a Non-GMO Project verified natural soluble fiber veg capsules can be a convenient way to increase the intake of dietary fiber with one glass of pure water each day.
Dietary approaches for appetite control are usually effective increasing whole foods and protein consumption prove to be effective. Protein functions as building blocks for skin, cartilage, muscles, bones, and blood your body uses to build and repair tissue. Lean protein makes you burn off more calories due to the thermic effect of dietary-induced thermogenesis DIT is the amount of energy expenditure used to process foods boosting metabolic rate. Research suggests diets high in protein have become popular among adults for weight management improving satiety while decreasing fat mass. Protein takes longer to digest than a carbohydrate which explains why eating adequate lean proteins can help with appetite control. People who show resistance to leptin are similar to the resistance of insulin in Type 2 Diabetes with elevated levels failing to control hunger regulating weight. High protein diets increase secretion of satiety hormone leptin affecting appetite control retain lean muscle mass burning off more calories. According to the dietary reference, intake amounts to 46 grams per day for the average woman and 56 grams of protein per day for the average male should be consumed in small meals throughout the day.
Dietary Guidelines for Americans is to consume at least 2 servings of fruit per day and two and a half cups of vegetables per day combined with lean proteins and healthy fats as part of a healthy diet plan. Eating a wide variety of fresh vegetables provides the body with dietary nutrition high in phytochemical compounds produced in plants. Calorie calculators can be used to estimate the number of calories a person needs to consume each day based on several equations to determine simple guidelines for losing weight. The economic benefit of healthy eating is estimated to be 114.5 billion per year in the United States including medical savings, increased productivity, and the value of a prolonged life expectancy annual report America’s Health Rankings 2020. Diets high in fruit, vegetables lean proteins reduce the risks associated with many chronic diseases including heart disease, obesity, type 2 diabetes, and stroke.
Dietary Fiber is essential for good health lowering cholesterol helping the body lose weight by consuming adequate amounts of fresh produce. According to the National Library of Medicine lack of fibrous foods in the diet can lead to serious intestinal diseases indicators that healthy eating habits reduce obesity. Avoiding processed foods high in trans fats, sugar, and sodium may help appetite control reducing the effects of developing leptin resistance managing weight. Consuming foods highly dense in calories it triggers chemical changes in the brain increasing appetite the desire to eat more foods that contribute to obesity. Appetite control may be achieved naturally by drinking one glass of water with the juice of one freshly squeezed lemon in the morning to reduce hunger cravings.
Food cravings are often caused by an imbalance in hormone levels serotonin and leptin are associated with weight gain, depression, and anxiety disorders. Leptin is a hormone predominately made in the adipose fat cells and electrolytes in the small intestine regulating energy balance inhibiting hunger cravings which lesions fat storage in adipocytes storage of fat. Leptin hormone’s primary function is the regulation of adipose tissues body fat and loose connective tissue mass through the hypothalamus in the brain affecting hunger and other biological effects including energy balance. Leptin is a hormone produced in the fat cells of your body that signals your brain to stop eating due to feelings of fullness Controls appetite stimulate satiety feeling of satisfaction. Studies suggest a diet high in processed foods often includes elevated levels of sugar, sodium and trans fats can increase the appetite leading to overeating.
Obesity may contribute to chronic low-level inflammation increasing leptin resistance may affect a person’s ability to lose weight difficult. Leptin is referred to as the starvation hormone because it signals the brain when you have eaten enough consuming sufficient amounts of calories or if your energy levels need to increase. Appetite control can be achieved naturally by regulating hunger for foods high in sugar and saturated fats often leading to poor dietary habits. Studies have now shown regular aerobic exercise including walking, running, jogging, cycling, and swimming actually decreases the appetite by changing the level of hormones that drives our state of hunger indicators of the importance of exercise combined with a healthy diet habit benefits overall health.
Cheers!
Patricia Lynn
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