An Easier Way to Curb Your Appetite and Improve Fat Burning

An Easier Way to Curb Your Appetite

Using this strategy can help you along your weight loss journey.


A critical part of weight loss is curbing our hunger. Usually, when you know that you’re on a diet, it can unconsciously trigger a lot more hunger pangs than if you were regularly eating. As a result, it’s pretty hard to manage at times, and many people may succumb to binge eating and then feel guilty and defeated. Sometimes overeating can be triggered by an emotional response to stressors in our lives. It’s nonetheless quite a hard habit to uncover. I spent years running around in circles on the weight loss and gain journey. Frustration left me thinking, ‘why can’t I just do this and lose weight?’ Unfortunately, it’s not always as simple as following a calorie-controlled diet. Several things are going on that we don’t know and have not yet uncovered or ignored for most of our lives. Sometimes it is easier to ignore. Indeed there is a better way to curb your appetite and help make the transition towards fat-burning much easier. To understand appetite control, the researcher’s enrolled 11 adult men and women who had excess weight. However, these people were in good health and aged 20–45. These participants were placed in two groups with two different meal timing strategies. One was a controlled schedule where participants ate breakfast at 8 am and dinner at 8 pm. The other program ( eTRF) had participants eating three meals over six hours, with breakfast at 8 am and dinner at 2 pm. Fasting periods were scheduled to include 12 hours, then 18 hours per day for the eTRF group. Study participants followed this schedule for four days in a row. On the fourth day, the researcher’s measured the metabolism of all participants by placing them in a respiratory chamber that measured how many calories, carbs, fats and protein were burned. Appetite levels were also measured every three hours while the participants were awake and had hunger hormones in the morning and evening. The eTRF didn’t significantly affect how many calories participants burned, but that group did have lower levels of the hunger hormone ghrelin and improved some aspects of their appetite. Fat burning also increased over the 24 hours. The two methods tested here were (obviously) intermittent fasting and eating earlier in the day, so it’s in sync with circadian rhythms. Researcher’s believed that these two broader classes of meal timing may have a similar benefit to the eTRF. The point of this study was to see if meal timing strategies helped with weight loss, by adding one to burn more calories or by lowering appetite. Unfortunately, there are so many conflicting reports that it’s hard to gauge the best way to combat appetite.  I can share it through my own experience of fasting — which has helped curb my appetite and burn more calories. But that must work in conjunction with healthy eating and exercise too. I have not experimented with just diet alone — but as we know, training is essential for good health and longevity. My advice is to try fasting and see how it contributes to your appetite suppression and success with weight loss. Some people experience great success by fasting for a couple of days, some like to fast every day, whilst others prefer every couple of days per week. Fasting works so well because you can fit it into your lifestyle and keep changing it whilst experiencing results. Plus, you have the added benefits of gaining better health. 

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