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Home » Lose Weight Fast » PT’s ways to banish cravings at home and they could help you lose weight fast – Daily Star

Thousands of us are now working from home due to the coronavirus outbreak in the UK.

Unfortunately, it seems that this has brought about a change in the way we eat and our waist measurements.

When working near to the fridge, or snack cupboard, its all too easy to graze away.

If this is the case for you, then dont worry.

There are ways to reduce, or curb, your appetite.

So you wont keep gaining weight over the next month or so.

Personal trainer Rachael Attard, from Sydney, said on her blog that a larger appetite is caused by two things.

Whether you dont eat enough fibre or if youre leptin resistant.

Rachael said: Having a big appetite can be very frustrating, especially if you're trying to cut back on your food intake and lose weight."

SO, what are her tricks for limiting your appetite if you fall into one of these two categories?

Dietary fibre, also known as roughage, is the part of a plant-based food which cant be fully broken down by the human digestive enzymes.

This type of material doesnt get absorbed in the small intestine like other foods and passes into the large bowel.

Fibre is found in foods like fruit and vegetables, pulses and wholemeal carbs.

Bupa reports that many Brits do not get the 30g of recommended daily fibre in their diets.

Rachael wrote: Fibre breaks down more slowly than other nutrients (even protein and fats).

This means that youll feel fuller, for longer, than when eating other foods.

Feeling satiated means youre less likely to pick at snacks and treats throughout the day.

Rachael said that when she first began counting calories and macros thats the amount of carbs versus fat and protein she followed a low-carb, high protein and fat diet.

The 31-year-old mentions that she didnt even consider her fibre intake.

She added: I was hitting my macros, but I was absolutely starving.

Rachael explains that she was only eating around 10g of fibre a day.

Women should eat a minimum of 22g per day.

When she upped her intake to between 25g an 30g per day, she felt less hungry and stopped snacking on high calorie foods.

If you have a big appetite and rarely feel full, Racahel recommends tracking your fibre intake for a week to see where youre at.

If youre getting less than 22g, increase the amount of lentils, beans, oats, wholemeal carbs or fruit in your diet and see if it makes a change.

Note that blending, or juicing, fruit and veg can eliminate the fibre in it because the blender has essentially broken it down.

Much of the fibre is found in the skin of certain fruits like apples and pears.

Leptin is a hormone which tells you when you feel full and how full you are.

Normally, when you eat the production of this hormone tells the brain when you are full, and then you stop eating.

If youre resistant to this hormone your body and brain no longer reacts to it correctly.

Rachael wrote: As a result, you may never actually feel full and will be hungry all the time.

To fix this resistance you need to up your protein and fibre.

You also need to reduce the amount of processed carbs and sugar in your diet.

Finally, try to lower your stress levels and focus on relaxation try mindfulness or yoga.

Rachael added: Get good quality sleep and make sure you get eight hours per night.

To help regulate your appetite overall, she recommends trying pro- and pre-biotins to keep your gut bacteria healthy.

Foods which are full of pre-biotins include fermented foods like kefir, sauerkraut, kimchi, or kombucha as well a lentils, garlic, artichokes and watermelon.

Rachael said: Eat larger meals, less frequently and avoid snacking in between those meals.

The break in between meals gives your leptin and insulin levels a chance to decrease.

Another option is to try intermittent fasting so you can lose weight.

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PT's ways to banish cravings at home and they could help you lose weight fast - Daily Star

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Home » Lose Weight Fast » PT’s ways to banish cravings at home and they could help you lose weight fast – Daily Star