How to control your appetite

Our appetite is both a psychological and physical phenomenon. Sometimes we eat when we are bored, stressed, or just because it’s “time” to eat, even though we are not that hungry.

As long as we are hungry, we will continue to eat. The problem is when we eat too much and do not give enough time for the process to take place. There are other psychological reasons for overeating.

The brain takes about 20 minutes to get the “satiety signal” since the digestive and hormonal processes are not instantaneous and the production of hormones varies.

Your goal should be to consume your food within that time.

There are many weight-loss programmes and diet pills marketed as appetite suppressants. This article will show you how to decrease your appetite naturally.

Drink a glass of water and relax before eating. Concentrate on your food and enjoy it slowly. Keep the food warm at the table. This is important to make eating slowly a nice experience, and you need to acquire that habit.

Eat slowly. It helps by using smaller spoons. You need about 20 minutes from the beginning of a meal to get the full feeling (this is how long it takes for the brain to send the signal of content). If you eat fast, you end up eating a lot during that time.

Add more fibre and protein to your diet. Protein is digested slowly, and takes longer to convert into body fat than fats or carbs. Lean meat is a great source of protein, so are legumes, nuts, eggs, and dairy products.

Avoid sugary foods. For many people, especially those prone to obesity, large amount of sugar will quickly spike the blood sugar, leaving them tired and hungrier than before.

Eat something that takes up a lot of room in your stomach like soup or salad.

Drink some coffee or tea. Caffeine suppresses appetite in some people. Don’t add sugar if you are trying to lose weight. Drink water or (unsweetened) herbal tea. Do this throughout the day.

Exercise. Both aerobic exercise and weight training can change your body’s hormone levels in a way that temporarily suppresses appetite.

Find something else to do for 20-30 minutes. Get away from the kitchen, and immerse yourself in something that interests you. Most hunger pangs will pass during that period of time.

Get enough sleep. A shortage of sleep lowers leptin levels in your body, which results in you feeling hungry. So sleep early to prevent midnight snacks.