Whittling Down Your Appetite

One of the major chal­lenges involved in los­ing weight is learn­ing to con­trol urges to eat. Crav­ings can hit at any time, and can be really per­sua­sive. It’s there­fore nec­es­sary to learn to decrease your appetite and man­age those crav­ings. Here are a few tips that may prove helpful:

  • Brush your teeth or use mouth­wash. If you have a fresh mouth, you’ll be less likely to eat.
  • Drink water or unsweet­ened tea through­out the day.
  • Exer­cise. Phys­i­cal activ­ity tem­porar­ily sup­presses your appetite.
  • Find some­thing to do for 20 – 30 min­utes. Most hunger crav­ings are tem­po­rary and sub­side after 20 min­utes or so.
  • Get plenty of sleep. Get­ting enough sleep helps reg­u­late your moods, and helps keep you out of emo­tional states that lead to out-of-control cravings.
  • Eat more slowly. It takes a few min­utes for your stom­ach to tell your brain it’s full. If you eat slowly, tummy has more time to tell your brain it’s happy.
  • Put a blue light bulb in your fridge. Blue light decreases your appetite, while red light stim­u­lates hunger.
  • Eat a good break­fast. Skip­ping break­fast throws your diet out of whack and can lead to snack­ing on junk food through­out the day.
  • Eat a var­ied diet. Some strong crav­ings can be indica­tive of a defi­ciency of a par­tic­u­lar nutri­ent. Eat­ing a bal­anced diet or tak­ing sup­ple­ments can help pre­vent this.

Along with mod­i­fy­ing your behav­ior to curb your hunger crav­ings, there are foods you can eat that with help you feel full. These foods are typ­i­cally foods with high fiber or water con­tent. These foods include:

  • Soups and stews
  • Cooked whole grains
  • Beans
  • Lean meats – Fish, poultry
  • Eggs
  • Greek yogurt
  • Water
  • Whole grains, like popcorn
  • Fruits and vegetables