Adapted from Taheri, Shahrad, et al
In addition, this study found that habitual sleep duration of less than 7.7 hours resulted in increased BMI (body mass index). This means the increased appetite associated with less sleep is a contributing cause of weight gain.
Therefore, it makes sense to shoot for at least 8 hours of sleep per night to maintain a healthy weight.
6. Eat More Fiber
There is evidence that dietary fiber significantly reduces ghrelin following a meal8. Moreover, fiber may offset the hunger associated with a lower calorie diet9.
As a result, increasing your fiber intake could help you stick to your diet and lose more weight.
7. Drink More Water
While drinking water doesn’t actually reduce ghrelin, it can help you feel more full. Most likely a result of your stomach wall expanding.
In addition, one study showed that drinking water before a meal increased fullness and decreased hunger10. So it may be a useful strategy to suppress hunger while losing weight.
Calculate How Much Water Should You Drink A Day
In the long run, these proven techniques help you sustain a healthy diet. And that’s the number one factor in reaching your fitness goals.
Check out my other content below to learn more about how you can use nutrition to transform your body.