How to Curb Your Appetite Naturally

Expand the description and view the text of the steps for this how-to video.

Check out Howcast for other do-it-yourself videos from carlo_scialla and more videos in the Weight Loss category.

You can contribute too! Create your own DIY guide at http://www.howcast.com/videos/new or produce your own Howcast spots with the Howcast Filmmakers Program at http://www.howcast.com/filmmakers/apply.

It's hard to lose weight if you're always hungry. Reduce food cravings naturally with these tips.

To complete this How-To you will need:

Peppermint oil
Eight hours sleep per night
A high-fiber diet
Aerobic exercise
Foods that fill you up
Chewing gum
15-minute walks
Crunchy foods

Step 1: Sniff peppermint

Take a whiff of peppermint before mealtime. Study participants who did ate nearly 3,000 fewer total calories from fat and sugar each week, reporting that their hunger level decreased dramatically after inhaling the scent.

Tip: Peppermint essential oil is available at health food stores.

Step 2: Get more sleep

Aim for eight hours sleep nightly. People who get that many ZZZZs have higher levels of the hormone leptin, an appetite suppressant. Conversely, people who are sleep-deprived have higher levels of the hormone ghrelin, which tells the brain that you're hungry.

Step 3: Think while you eat

Try "mindful eating," which means that eating slowly and considering after every bite whether or not you're still hungry. According to the American Dietetic Association, it can take up to 20 minutes for your brain to send a signal to your stomach that you're full, so check in with your body as you eat to avoid overeating.

Step 4: Eat more fiber

Eat more fiber; it keeps you full longer. In one study, participants who ate an extra 14 grams of fiber per day consumed 10 percent fewer daily calories than those on the lower-fiber plan.

Step 5: Work out

Do some aerobic exercise. People who do develop higher levels of a blood protein called brain-derived neurotrophic factor, which is believed to suppress appetite.

Tip: Taking a 15-minute walk helps reduce chocolate cravings, according to one study.

Step 6: Eat filling foods

Eat foods that fill you up faster and keep you full longer. According to research, they include boiled white potatoes, oranges, apples, fish, whole-wheat pasta, nuts, steak, baked beans, grapes, whole-wheat bread, pumpkin, nuts, and avocados.

Tip: Favor crunchy foods. Research indicates that the longer it takes you to chew your food, the fewer overall calories you consume.

Step 7: Chew gum after lunch

Have a stick of gum after meals. In one study, people who chewed gum after lunch ate fewer afternoon snacks and had fewer cravings for sweets than people who didn't.

Thanks for watching How To Curb Your Appetite Naturally! If you enjoyed this video subscribe to the Howcast YouTube channel! http://www.youtube.com/subscription_center?add_user=howcast

Category:

Howto & Style

Tags:

• HealthBeauty
• health
• dieting
• weight
• loss
• losing
• controlling
• curbing
• hungry
• avoid
• getting

[ABucketOfFrogs]

MAN, I wish my hair and make up looked that good when I wake up :P

[Strawberry101293]

all the people in these weight loss videos dont need to lose weight.

[MiamisDog]

Am I the only one who thinks that she is motherfucking HOT???

[Ihavehadoukenfever]

That ending fact seems like a reasonable explanation of the munchies...

[carlycat101]

@Lable4Ya hahaha your welcome :)

[Lable4Ya]

@carlycat101 Thank you for the tip! I got scared of gum (any) but my friend chewed sugarless gum, and her teeth are healthy and all that jazz. :)

[carlycat101]

@Lable4Ya you can have sugar-free gum PS i have braces and i chew gum all the time trust me it wont get stuck as long as you dont try to blow a bubble :)

[TheJack1998]

In soviet russia - appetite loses you

[halloikbenXD]

she sounds like she's gonna cry...

[juggalettetillidie1]

@wifoutteef haha u said boobs...........that was immature

[Lable4Ya]

what if you have braces?

[pongo1111]

@wifoutteef I am a woman. I do not have manboobs.