Strategies to help keep appetite and cravings in check:
Stick to regular meal and snack times.
Your stomach comes to expect food at certain times. Grazing all day long teaches you to crave a continual supply of food.
Eat a very high fibre diet.
Aim for 35 to 55 grams of fibre daily to help control appetite and aid weight loss. Increase fibre intake slowly and drink at least six to eight glasses of water daily to avoid gut discomfort.
Don’t forget protein.
For example, put chicken breast or baked tofu on salad for more staying power.
Replace mildflavoured foods with strong flavours.
It’s generally easier to feel full faster with strong flavours (such as spicy foods) than with mild ones.
If you eat fast and take big bites, you won’t have time to enjoy the aroma, flavour and texture of food needed to help you feel satisfied.
Know your trigger foods.
If certain foods cause you to lose control of your eating, keep them out of the house or at least hidden from sight.
The greater the variety of foods available, the more we tend to eat (like at a buffet). Limit the different high-calorie foods you keep on hand, but stock up on many different nonstarchy veggies.
Make a tempting food inedible in your mind.
For example, imagine that the baker accidentally put chilli powder in the cinnamon rolls.
Push a craving out of your short-term memory by doing something else. There’s limited space in our short-term memory, so it’s easier to crowd out thoughts than you might think. Try calling someone, doing a puzzle, going for a walk, drinking water or chewing sugarfree gum.
Get enough sleep.
Falling short on sleep can result in decreased levels of some gut hormones that help suppress appetite.