Minding What You Eat: 8 Proven Ways to Keep Your Appetite Under Control

We’ve all got to eat, but sometimes we just want to eat a little less, right? Keeping your appetite under control is a good idea when you want to live a healthier and more balanced lifestyle. In addition to minding what you eat, portion control is another key component. Here’s a few suggestions to help you with appetite control.

1. CBD

Because CBD is a derivative of hemp or marijuana you might think that it would increase appetite, but it’s the THC that causes “the munchies.” Using appetite suppressing cannabidiol products can alter metabolism and the amounts of certain hormones that affect appetite and hunger.

2. Drink More Water

Although water doesn’t stay in the stomach long, it’s there long enough to trick your brain into thinking that you are full for a little while. The more water you drink before a meal, the less room for food you’ll have. Interestingly, having a brothy bowl of soup right before a meal can have the same effect as drinking water.

3. Use a Smaller Plate

It is said that we eat with our eyes first, that’s why this is such an effective trick. This optical illusion allows you to reduce the size of your portions without appearing to do so. 

4. Reduce Stress

Stress brings on the hormone cortisol. Elevated cortisol levels are common in individuals who regularly experience high levels of stress. Cortisol has been shown to increase food cravings and appetite. When we manage our stress we are also managing our cortisol levels. Reducing your stress levels can also help with depression and obesity.

5. Fiber

Adding more fiber to your diet slows down the emptying of your stomach. This makes you feel fuller longer. Fiber will also ferment in the bowel to produce short chain fatty acids which can also help you feel full. High fiber foods are typically nutrient dense foods that will give your overall health a boost.

6. Mindful Eating

When you eat mindfully, you are aware of what you’re doing. You’re chewing properly, eliminating distractions, aware of your portions and experiencing your meal. Eating quickly often means you can eat more because your body won’t get the full signal for about 30 minutes. 

7. Exercise

Regular exercise is believed to slow down the activity centers of the brain that relate to hunger and food cravings. Also, those who engage in regular exercise tend to be more concerned with or aware of what they eat and when they eat. 

8. Quality Sleep

There’s a lot to be said for getting enough quality sleep. It allows your body to process and repair while also giving you some protection against weight gain. Obesity has been linked to getting fewer than six hours of sleep per night. 

It is natural and necessary to experience hunger. We need to eat in order to live and support our body systems. There’s no need to starve yourself or go on a strict diet that you are unable to comply with. Just start with some small and simple changes to get you on your way..

Meighan Sembrano

London based journalist Meighan Sembrano is an expert in beauty and skin related concerns and topics. She has contributed a vast range of research papers and features in the Health and Fitness field.

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