People that have problems with obesity, and some people who have health problems without extra weight, have a tough time reducing their hunger and appetite, especially for foods that are bad for them. We all know that the worst food for our health is probably the most appealing, and having it removed from our daily usage is a tough job.

Thanks to great willpower, help from your dearest these problems can be overcome but there are a few things you need to consider. Practising hunger and appetite reduction is hard but there are ways to do so. Today we decided to treat you with some tips that will help you do just that, and step into a healthier life that you will enjoy.

There are numerous sites, exercise and food gurus that swear that they have a solution to your big appetite and that they can help. In the sea of them, there are a few that know how to combat this and they all have different methods from natural to those that require over the counter medication like the ones you can see if you click here.

But, all that aside let’s try and give you some of our tips for hunger and appetite reduction.

1. Ghrelin wave

Now, whenever you are on a diet or intermittent fasting hunger and appetite are your huge problem. You can overcome it by surviving something called the Ghrelin wave or the hunger hormone. Your body signals to your brain that you are hungry through two very significant hormones – leptin or “you are full” hormone and ghrelin which is the exact opposite. Now ghrelin hormone doesn’t just rise when you are hungry and stays high until you eat something, no. It rises and falls in waves and if you can outlast that initial spike you can outlast and beat hunger. The best way to beat this is the moment you start feeling hungry start doing anything else instead. Try to focus off the hunger and focus deeply on what you are doing. It takes around 30-60 minutes, depending on the person, and if you can survive that spike you are in the clear.

2. Low-calorie density foods

Besides calories and micronutrients from what you eat, your “full” feeling also depends on the amount of food you intake. We all know that fat loss is driven by a calorie deficit and this means that you have to focus on foods that have the fewer calories possible but have the most amount of physical space or what we said the low-calorie density foods. By consuming that type of food it will be easier for you to reach that feeling of fullness while still limiting the number of calories you intake. Foods that can replace some of the high calories once you are used to are sweet and regular potatoes and grilled vegetables.

3. Complex carbohydrates

Complex carbohydrates are also known as poly saccharine and when it comes to these there are two types – the good ones that are sweet and tasty and the really good ones that taste like burnt food mixed with cardboard. Now you probably know which one you will need to take to combat your hunger and reduce appetite. Yes, the really good ones that taste horribly, unfortunately. Examples of these types of carbohydrates are mostly grains like oats, buckwheat, rice, lentils and so on. Sometimes a different type of preparation can lead to a little better taste, but we will leave that up to you, as long as you prepare it in the spirit of appetite and hunger-reduction.

4. Protein

Fighting with appetite and constant hunger can be made a lot easy. What you simply need to do is to consume more protein. The reason behind this is that a lot of research has proven that, from the three micronutrients we need like protein, carbohydrates and fat, protein is the more satiating out of these. This means that if you were to eat the same amount between these three micronutrients, the protein would make you feel the fullest. This is exactly why it is recommended as a way to fight constant hunger and to reduce your overall appetite. What you could do to give yourself a boost is to get a protein supplement that is a lot faster and more convenient.

5. Appetite suppressants

This is the easiest way to fight hunger and appetite. There is plenty of things you can get over the counter for these needs. Some beverages can help with these and for most, you probably know. Drinks like green tea, coffee are the most famous ones but energy drinks like Monster and Rock Star can also help in this fight. They are not as healthy but hey when the Ghrelin spike comes anything is allowed to power through it. These are pretty much zero-calorie drinks and they work so why not take advantage of them?! Other things that have blown up over time are caffeine and caffeine pills that are awesome for suppressing hunger and overall lowering appetite. If you are not sure what to use, experiment with these and see what suits you the best.

6. Increase fibre

When you simply say eat more fibre it sounds like a bit of a joke. What is interesting is that fibre is both good for you and it saves on calories. The physical amount of fibre and carbohydrates can be the same but the amount of calories you get from each is a lot of different fibre gives two times fewer calories which makes it an awesome food. Average American consumes probably less than half of the dose of fibre which should be a bare minimum intake and it is a big problem. Increasing fibre intake will not only make you fight hunger and appetite better but it will also make you a lot healthier overall.

The post 6 Tips and Tricks for Reducing Hunger and Appetite appeared first on Along the Boards.

Sleeping pills and other medication is definitely a solution, but if you don’t want to self-medicate to get the sleep you need just yet, other options include chamomile tea before bed and relaxing baths. But see, to get better sleep, first you need to identify the factors that are keeping you from sleeping well and eliminate them. It won’t do you any good to take relaxing baths every night when it’s a bad quality mattress keeping you up at night.

In a recent article, US-Mattress said that “Those who sleep hot often say that innerspring mattresses offer the highest level of air circulation. And, anyone who has trouble getting in and out of bed may find innerspring to be the best option.” Now, if you’ve been sleeping on a mattress that isn’t right for you, then it won’t matter what else you do.

That said, let’s talk about eight proven habits to help you sleep better at night. While you try to weed out the real culprit, these might help.

1. Avoid Afternoon Naps

Countless sleep therapists all over the world recommend not sleeping during the day to anyone who has trouble sleeping at night. That’s because sleeping during the day can disturb your natural circadian rhythm, and hinder your sleep even more.

Sleeping during the day can also make you feel well-rested and active when it’s actually time to sleep. But even that feeling is short-lived, and you end up feeling burned out when it’s time to work and be at your best.

2. Increase Daylight Exposure

Your body has been programmed to react a certain way to many incoming signals throughout your life, and some of these reactions are more obvious than others. Your hand instantly recoils the moment you touch something hot, and your body reacts in a more subtle fashion to how much light there is around you.

During the day when you stay in the dark, your body fails to recognize that it is, in fact, daytime. This puts your internal clock off and makes you unable to sleep at night. This is why it’s a good idea to soak up as much sunlight as you can during the day, and hope it helps you feel sleepier when night comes.

3. Skip the Caffeine

We all know how coffee, tea, and any other caffeinated beverage can make you feel charged and hyper after you drink it. When you drink beverages like this a few hours before bed, you’re already setting the stage for a restless night full of interrupted or troubled sleep.

To make sure you have an easy time falling asleep, stay away from all kinds of caffeine in the evening. Sure, you might still have trouble falling asleep but at least caffeine won’t be one more thing adding to it!

4. Stick to Regular Bedtimes

You might have a better time with your sleep schedule if it’s consistent. If you go to bed at 10 pm one night and then have to stay up until 3 am the next, your body will obviously not cooperate. As much as it’s annoying to admit, your body has its own needs, and it would be an awful idea to think that it will automatically adjust to random bedtimes whenever.

Try sticking to a single bedtime and stick to it for a couple of weeks. Chances are that your body will grow accustomed to sleeping at that time and you’ll improve the quality of your life.

5. Don’t Take Your Daytime Problems to Bed

Your bed should be where you relax and rest. When you wake up in the morning, step out of bed immediately and avoid sitting there with the phone in your hands before stepping into the shower or brushing your teeth.

Avoid doing any of your office work in bed, and avoid using your phone in bed right before you want to sleep. Doing these things can make your mind associate your bed with things that aren’t sleep and rest, and that makes it harder for you to relax at night.

6. Eat Well!

Avoid drinking too much water before bed – the last thing you want is to have to wake up in the middle of the night to go to the bathroom. This only disturbs you and you’ll probably have a hard time relaxing enough to fall asleep again.

Avoid any kind of heavy meal a few hours before bedtime and keep your dinner light. On the other hand, make sure to eat something before you go to sleep – you won’t have an easy time falling asleep on an empty stomach either.

7. Avoid Alcohol

Don’t drink before bed. Alcohol can increase symptoms associated with sleep apnea and has been linked to disrupted sleep patterns in the past according to Healthline – that’s definitely not something you want to be putting in your system right before bed.

If you really want to be sipping on something, try calming teas with blends of soothing herbs, or some warm milk instead. These will warm your body up and help you relax. Pair that with some light reading and it’s the perfect thing to sleep to.

8. Choose the Right Temperature Settings

Sleeping can be tough when you’re too hot or too cold, which is why the right temperature settings are essential. For many people, sleeping in a room that’s on the colder side with a weighted blanket is the ideal setting.

The blanket provides comfort and warmth, while the chilly atmosphere helps you feel even cozier in your cocoon.

When you’re going to bed, make sure there are no distractions or things that would keep you awake. Turn the lights off and minimize the noise, take your mind off work and choose the right kind of pajamas for a good night of rest.

The post 8 Proven Habits to Sleep Better at Night appeared first on Along the Boards.