13 scientifically proven ways to lose weight

When we’re on a diet, it’s like we feel extra hungry all the time, right, ladies?

Whether you’re trying to lose weight, adopting a new health routine or just trying to curb some of those cravings, it can be tough trying to do that whilst your tummy is rumbling.

Generally, if you’re hungry, it’s a signal from your body that you need energy or you’re craving a specific type of flavor. However, so many of us confuse hunger for thirst and find ourselves reaching for the biscuit jar when all we need is a glass of water!

To help you navigate hunger, we’ve put together our top 13 scientifically proven tips for losing weight.

Eat enough protein

Protein is a critical nutrient in helping to keep you feeling full. There are many reasons to get enough protein into your diet, but it can also aid in weight loss by keeping you feeling full. In addition, it can lower your hunger hormone levels.

Even vegetable proteins such as beans and peas could help you feel full and satisfied. Getting at least 20-30% of your total calorie intake from protein can be enough to help you enjoy those feelings of fullness.

Choose fiber-rich foods

Eating a fiber-rich diet can help you lose weight by decreasing your hunger and therefore help you eat fewer calories.

When you eat high fiber foods, it helps fill you up by slowing down your digestion and tells your body to release your fullness hormones that increase your food satisfaction and regulate your appetite.

Plus, fiber-rich foods often have other nutrients such as vitamins, minerals, and antioxidants. So, choosing a diet full of fruits, veggies, beans, seeds, and nuts can also be excellent for your long-term health benefits!

In addition, pairing protein with fiber might double the benefits of fullness and appetite!

Drink lots of water

There has been some evidence to suggest that drinking water might suppress your appetite and promote weight loss for some people. Plus, as well as weight-loss benefits, drinking lots of water is excellent for your energy levels, sleep, skin, and general health. Get in those eight cups a day, ladies!

Eat whole, solid foods

According to a recent study, eating solid foods and foods thicker in texture can significantly reduce hunger compared to eating thin and liquid nutrition. Another study revealed that those who ate foods with a more complex texture ate substantially less during a meal than those who didn’t.

Also Read: How to curb your sugar cravings

This is thought to be due to solid foods requiring more chewing, which might give your brain more time to decide if you’re full. Plus, soft foods that are quick and easy to eat might be easier to eat mindlessly.

Eat slowly and mindfully

When you’re eating too quickly or eating whilst you’re sitting at your computer or in front of the television, it can make it difficult for your body to tell your body that you’re full. So, instead, remove any distractions and focus on the food you’re eating.

And when you’re really hungry, it’s easy to inhale your food without even thinking about what you’re eating and accidentally end up overeating. By slowing down the pace at which you’re eating, you could avoid overeating.

Choose a smaller plate

Have you ever been told that eating from a smaller plate or using a specific spoon or fork could help you eat less?

Well, according to a recent study, it’s true. Reducing the size of your dinnerware might unconsciously help you reduce your meal portions and consume less, as when you have a larger plate, you’re more likely to eat more without realizing.

Plus, whilst eating with a smaller spoon or fork might not directly affect your appetite, it could help you slow down whilst you’re eating.

Exercise regularly

low impact medicine ball workout

It sounds counterproductive because once you’ve worked out, you’re probably going to need an energy top-up. But exercise is thought to reduce food cravings and reduce your hunger hormones whilst making you feel fuller.

Get your beauty sleep

We know, we know, easier said than done, but actually, when you’re regularly not getting enough sleep can increase feelings of hunger and cravings. According to the CDC, most adults need 7-9 hours of sleep a night.

Manage your stress levels

We know ladies, easier said than done, but excess stress raises your cortisol levels. Although the impact of cortisol varies from one person to another, high levels of cortisol are generally thought to cause things like food cravings and increased appetite.

Also Read: Does Intermittent fasting help you to shed the pounds?

According to a study, stress is also believed to limit or decrease your levels of peptide YY, a hormone related to fullness.

Eat a small piece of ginger

Sounds weird, but ginger has lots of health benefits thanks to its antioxidant and anti-inflammatory properties. Recent research also shows that it may help reduce feelings of hunger. However, more research is needed for conclusive findings.

Choose filling snacks

Some people are very against snacking, whilst others include snacks in their daily meal routine; it’s totally up to your personal preference. However, if you’re having difficulties staying full and satisfied during the day, then some snacking could help.

To keep yourself feeling full and satisfied, choose snacks that are high in:

  • fiber
  • protein
  • complex carbs
  • healthy fats

So, for instance, high protein yogurt would be a great snack for keeping hunger pangs at bay.

Don’t deprive yourself

For most people, it’s not at all necessary to completely ban yourself from eating your favorite foods, and it’s just all about moderation! If you’re craving a specific food, try eating a little bit to see if it relieves the craving.

Also Read: 14 healthy food swaps for weight loss

And remember, some people experience more intense cravings than others, so they might find it much more difficult to resist cravings.

Use Zotrim

Did you know that Zotrim can help you to curb cravings? Our 100% natural ingredients have been carefully selected to help you burn fat, reduce cravings, and boost your metabolism.

We know that armed with these top tips for losing weight, you’ll be well on your way to smashing your goals in no time. But if you need a little help in supporting your weight loss goals, Zotrim is always here to help you achieve your goals faster than ever before! You’ve got this, ladies!

Ready to start losing weight?

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Jane is our resident health, diet and wellness expert. She loves putting together articles packed full of the latest facts, science and advice from reputable sources within the health and wellness industry. If you have any questions please get in touch via our contact page.

Want to lose weight? Check out Zotrim

Why Zotrim?

Free delivery icon

Free Delivery

Natural herbal ingredients icon

Natural Herbal Ingredients

Vegan Friendly icon

Vegan Friendly

Money back guarantee icon

100% Money Back Guarantee​

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