Are you struggling to ditch weight because you always succumb to your insatiable cravings for sweets or junk food? Or have you been binge eating to destress to the point where it’s borderline toxic and self-sabotaging? Some people are highly in touch with their senses and their unhealthy eating habits often stem from their negative emotions. By being disenchanted with our toxic behaviors and hankerings, we can slowly steer away from the foods that are detrimental to our health. This technique has been dubbed as “mindful eating”. Rooted in Zen and other forms of Buddhism, the practice of mindful eating is hinged on the idea of being mindful of your eating experiences, physical cues, thoughts, and feelings. Instead of splurging on diet pills and weight loss programs, start from something basic to gain control over your body by practicing mindfulness.

How to Practice Mindful Eating?

The practice of mindfulness comprises being focused on the present moment, acknowledging the feelings, sensations, and thoughts that spring to mind. We can apply the tenets of mindfulness to our daily activities, such as meditation, workouts, and eating. By being attentive to the foods we consume, we can make slight adjustments in the way that can help us reap the most health benefits and deal with our impulses. Whether your goal is to lose weight or just enhance overall well-being, mindful eating is the best way to start!

• Take small bites, eat slowly, chew thoroughly, and savor the flavors. Chewing thoroughly can enhance oro-sensory stimulation which can eventually increase satiety
• Try to be attentive to the texture, color, aroma of your foods when you’re eating and cooking. In short, bring all your senses to the table
• Be aware of the triggers that make you want to eat even when you’re not hungry
• Steer clear of your phone or television that distracts you from eating
• Listen deeply to your emotional and physical hunger signals and extinguish the differences. Try to eat foods that are nutritionally healthy instead of emotionally comforting
• Being mindful of the health value of every food you put into your shopping cart and steer clear of the processed foods that are loaded with carbs
• Stop eating when you feel full

Once you’ve got the hang of it, you’ll be able to integrate mindfulness into more meals and gradually become more aware of what your body needs and how to suppress the unhealthy cravings.

Mindful Eating and Weight Loss

Mindful eating has been touted as the most effective and sustainable way to prevent obesity and binge eating associated with stress. Many obese individuals revert to old eating habits and regain weight within a few years after trying weight loss programs. By being disenchanted with your unhealthy eating habits, you can easily control your food intake and torch calories. And even better, you can improve your mental well-being by being more in touch with your emotions.

I know it’s hard to suppress your appetite when the late-night munchies strike or stop the insatiable craving for fast foods or desserts when you’re on a cleanse. Your inner self keeps saying “put the forks down” but the peckish you just can’t keep your mind and body in sync. It takes great self-restraint to be on diet during weight loss and it’s hard not to succumb to our desires. But don’t worry, there are plenty of appetite suppressants on the market that help you reduce food intake, enhance satiety, and prevent you from binge eating when you’re stressed. We’ve rounded up the best natural appetite suppressants to prevent you from poking around the kitchen cabinets at night.

Whey Protein

Protein is usually taken for maintaining muscle mass but did you know it also can reduce hunger and enhance satiety? Whey protein is a naturally flavored whey that is produced by being separated from the solid part of milk during the cheese-making process. It contains a bioactive compound called glymorco ppt that can help regulate appetite and keep your blood glucose in check by releasing a gut hormone called incretins. Other health benefits of whey protein include preventing chronic inflammation, strengthening the body’s antioxidant defenses and regulating blood pressure, etc.

5-HTP

5-Hydroxytryptophan (5-HTP) is an amino acid that your body uses to produce serotonin. Serotonin is a neurotransmitter that is usually considered as a mood stabilizer. Serotonin deficiency can lead to anxiety or depression. It’s also associated with eating, libido, and cardiac. It has been proven that people with lower serotonin have higher cravings for carbohydrates and higher chances of getting diabetes. 5-HTP can increase serotonin in your body and send satiety signals to your brain to suppress hunger. It’s a dietary supplement that is effective at regulating hunger and even reduce depression.

Apidren

Another high-quality fat burner and appetite suppressant supplement that’s worth trying along with diet is Apidren. Apidren is formulated using all-natural herbs like Sphaeranthus indicus (a flower) and Garcinia mangostana (a fruit) that have been shown to decrease the amount of fat that fat cells pick up from the bloodstream and help fat cells burn stored fat. It can help reduce appetite and promote significant weight loss. It’s recommended to take apidren in conjunction with your healthy diet and regular exercise for better results.

Yerba Mate

Yerba Mate is a clinically backed and celebrity-endorsed South American herbal tea that is touted to increase calorie burn and fat breakdown. It increases the level of glucagon-like peptide 1 that suppresses appetite and a hormone called leptin that signals satiety to your brain. It also helps maintain a steady mood and prevents binge eating associated with depression by stimulating pleasure centers in your nerve system. This herbal tea also helps promote a healthy sleep cycle and reduce late-night hunger pangs.