How to slim down naturally without weight loss injections as hospitalisations rise

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Weight loss jabs have been hailed as the next solution for slimming thanks to their ability to make users to feel fuller for longer.

The last year has seen the use of such jags, which contain a hunger blocking compound called semaglutide, soar in popularity. It mimics the feeling of fullness and is found in Ozempic, which helps type 2 diabetics manage their condition, and Mounjaro, which specifically aids weight loss.

But as medical records reveal that at least 16 Scots have been hospitalised due to side effects from weight-loss injections, dieters are beginning to ask whether there are lower-risk alternatives to tackle over-eating.

A growing body of evidence suggests that there are many natural ways to stave off hunger without experimenting without the aid of weight loss medications.

How to naturally feel full and lose weight

Opt for foods that limit hunger

Foods that are high in fibre are effective appetite suppressants because they take longer to digest so help us to feel full for longer. For this reason, research has shown that high-fibre diets are linked to lower rates of obesity.

Despite the health benefits of fibre, most Brits consume just 15 grams per day – half of the recommended daily intake. To boost your fibre intake, the NHS recommends choosing plenty of fruit and veg, pulses, wholegrain cereals, and nuts.

Researchers at Imperial College London recently demonstrated that plant foods containing higher levels of fibre release a hormone called peptide tyrosine in the small intestine. This slows the absorption of glucose into the blood, giving us a consistent supply of energy that staves off hunger.

To further regulate our blood sugar levels, and thus our appetite, nutritionists suggest eating high-protein foods like lean meat, beans, and tofu. This is because protein breaks down into glucose more slowly than carbohydrates, so it is absorbed into the blood more steadily over a longer period.

Time your meals carefully

We often hear that breakfast is the most important meal of the day, and studies suggests that this may really be true when managing our appetite. Nutritionists from Harvard Medical School have demonstrated how consuming more calories in the morning could help to control your hunger throughout the rest of the day.

Their research showed that people who followed an early eating schedule felt significantly less hungry than those who ate later in the day, despite all participants eating the same food and following the same exercise routine.

Scientists explained that this is because eating later in the day decreases the levels of the hormone leptin, which makes you feel full. Later meals also caused people to burn calories more slowly, while their bodies began to favour storing fat rather than breaking it down.

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Work out more

It may sound counterintuitive, but research suggests that people feel less hungry after hitting the gym. This is because vigorous exercise significantly reduces the body’s levels of ghrelin, a hormone that increases the appetite.

Scientists at the University of Virginia identified an intense indoor bike session as the most effective form of exercise to boost ghrelin levels, particularly among women. By contrast, moderate-intensity activities like yoga had less of an impact on hormone production, or appetite.

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