Trying to lose weight? How to reduce hunger and boost metabolism

Trying to lose weight? How to reduce hunger and boost metabolism

There are plenty of myths in the weight-loss industry. But when you want to lose weight you don't want to waste time on crazy ideas. You need effective strategies that are proven to work.

Follow these science-based tips to help reduce your hunger pangs and boost your metabolism too and you'll find it easier to lose weight.


You've always wanted an excuse to enjoy that morning brew – now you've got it. Research shows that coffee increases levels of the peptide YY (PYY). PYY lowers appetite and food intake by acting on hormones that make us feel full. One study showed that decaffeinated coffee is particularly effective at this, with effects lasting up to three hours after drinking.


Sufficient sleep is crucial for appetite control.  Studies show not enough sleep increases appetite and decreases levels of fullness hormones. Get less than six hour's kip per night and you have up to 55% higher risk of obesity. You can help encourage a good night's slumber with a weights workout in the evening.


The bittersweet taste of cocoa-rich dark chocolate helps to suppress appetite.  The stearic acid in chocolate helps to slow digestion, making you feel fuller. Even the aroma is helpful – researchers found smelling 85% dark chocolate reduced women's ghrelin levels, which are hunger hormones. So cherish each bite!


You might feel justified in eating more after a good workout, but your body might have other ideas. Several studies show that exercise works on reducing both ghrelin and peptide YY, the two hormones which stimulate hunger.  Both aerobic and resistance exercise are equally effective, with high-intensity exercise also helping to boost metabolism.


You might think all body fat is equal, but it seems not. Carrying more weight around your middle increases the production of neuropeptide Y (NPY), a hormone that influences appetite and energy balance. Don't be the 'middle man', shift that spare tyre asap.


It's tempting to scoff down the comfort foods when you're stressed.  This is because the high cortisol levels released when we're stressed increase food cravings, whilst decreasing levels of peptide YY, the fullness hormone. The solution?  Engage in de-stressing activities and stay mindful of your eating.


If you're a snacker, opt for foods that are high-protein rather than high-fat. Protein increases the feeling of fullness, making you eat less at the next meal. Try hard-boiled eggs, a handful of cashews, or these healthy protein snacks.


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Michael W.
13 March 2019

Michael W.

i have just smelled some 85% dark chocolate and I just want to eat it! So it hasn't reduced my hunger hormones! But maybe that's because I'm a man.

Hugh M.
2 March 2019

Hugh M.

That's very curious that decaffeinated coffee is better at suppressing appetite. You would have thought it would be the other way around.

Debra G.
28 February 2019

Debra G.

a couple of squares of dark chocolate is a great sweet treat without too many calories. However I've just realised it has a fair bit of caffeine in, so as an evening snack it wasn't the best idea!

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