How to Control My Appetite

by Sharin Griffin

Battling weight for either loss or maintenance can prove difficult if you have a larger appetite all day or at certain times of the day. You may feel OK during the morning and afternoon, getting by on toast and fruit salad, however, at night it's another story. You may raid the fridge and cupboards in the quest to make late-night hunger pangs fade. Or, you may feel hungry all day, and fill up on fast food and sugary fare while eating next to nothing in the evening hours. No matter what time of the day or night your "healthy" appetite kicks in, there are a few steps you can take to diminish cravings and hunger.

Step 1

Eat different types of foods throughout the day. Try fruit to settle sugar cravings or have whole grain breads for general hunger satisfaction. This helps avoid grabbing candy and high-carb foods that provide temporary energy boosts.

Step 2

Eat five to six mini meals per day. Eating small portions more often will keep your appetite under control by helping stop the urge to overeat. If you are satisfied, then you don't have the feeling of an empty stomach to fill.

Step 3

Eat a well-balanced diet of lean meats, whole grains, low-fat dairy, fruits and vegetables. Foods high in fiber keep you feeling fuller longer while lean cuts of meat provide the protein to satisfy cravings. A balanced diet helps eliminate cravings from your daily routine.

Step 4

Chew your food slowly. It takes time for your stomach to signal your brain that you are full. Eating more slowly will give your body time to properly digest foods and stop you from overeating and filling up faster. The slower you eat, the less you will eat.

Step 5

Chew sugar-free gum when you feel the urge to eat in between meals. The chewing motion signals digestive juices to start working, making your body think you are eating. This will settle your stomach and help you avoid reaching for a quick fix such as chips or candy.

Step 6

Talk to your doctor about herbal appetite suppressants. Herbal suppressants use natural ingredients that are used to make your stomach feel full by expanding themselves once in the stomach. A group of scientists at Imperial College in London have been attempting to develop and appetite suppressant gum that will help curb cravings and put a halt to overeating, according to Medical News Today. The gum is designed to suppress hormones believed to be linked to feelings of hunger after eating.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or