Health and Fitness

The Ultimate Fat Loss Hack: How To Permanently Lower Your Appetite

The title makes it sound like it could be a bit naughty, doesn’t it? After all, a fat loss hack or short-cut of any kind is bound to be at least a little full of hot air – right? Not this one. And what’s even better is it’s real simple to understand and apply. Bring on that summer booty.

A healthy appetite or plain old poor willpower?

It’s not just the smell or idea of freshly baked pastries and breads that gets our hunger juices flowing. The reality is that even if you keep yourself constantly away from food temptation, your body will do its level best to get you eating whenever and however possible. From a hormonal point of view part of the way this works is by the release of a hormone called ghrelin.

Ghrelin ensures that you don’t forget to eat, and therefore don’t starve to death, or cause your day-to-day function to be impaired. The long and short of it is that your physiology is designed to make you want to stuff your gob frequently to minimise risk of starvation.

‘Ha!’, I hear you thinking. ‘Fat chance of that happening!’

Literally, right? In this day and age, we rarely forget to eat. After all, we’re bombarded with food and food advertising and 24/7 delights should we choose them. And I don’t know about you, but personally even if I do skip a meal I tend to make up for it later. Especially at dinner-time. Willpower be damned.

Hunger suppression the smart way

Wouldn’t you love to cheat the system a little and stop that annoying hunger coming back to haunt you so often? Sure would make things easier if you didn’t really care about the mid-afternoon cookies all your co-workers are indulging in, wouldn’t it?

The good news is that you can squash your appetite naturally, easily, and permanently. A recent study in the Journal of Clinical Endocrinology looked at the effectiveness of different nutrients in quashing that nasty little hormone we call ghrelin.

Study author Dr David Cummings gave people three different drinks – each with varying levels of carbs, fat and protein. Blood tests were taken before and after, and the answer came back: the best way to suppress your appetite and feel fuller for longer is to eat more protein. I’ve said it before, and you can bet I’ll be saying it again – especially whenever I get an opportunity to remind you of it with fresh research such as this.

Make it work for you

In my opinion you should aim for roughly one gram of protein-rich food per kilo of your body weight (so if you’re 70 kilos (157 pounds), you’ll need 75g minimum per day – equivalent to one large chicken breast, a protein shake and 150grams of salmon). If you’re an active person, if you’re trying to build lean muscle, or if you have a significant amount of fat to lose, I’d probably look at increasing that by 50-100%, and spreading it over 5-6 small meals.

Combine those meals with plenty of fresh green vegetables, some berries, nuts and seeds, and regular water intake (no, not Vitamin Water) and you have a recipe for fat loss success. Not to mention the happy confidence boost you’ll get from easily saying no while everyone around you eats their way to a larger wardrobe.

Gotta love that.

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2 Comments

  1. Ginger says:

    helpful! so I should skip the mid-morning or mid-afternoon snack of cottage cheese or yogurt with berries and nuts, and go for the 3 of cooked chicken with berrries and nuts?

    1. Kat says:

      ideally, yes – at least most of the time

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