How To Control Appetite Naturally
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A good appetite is important to maintain good health. However, some of us tend to go overboard with this sign of good health and end up overindulging. The result is obesity and excessive weight gain. Weight gain can lead to various other problems including diabetes, high blood pressure, high cholesterol and even cancer.
If you feel that you too have a ‘good’ appetite that makes you overindulge then this article is for you. It is a fact that our body needs food and water to function properly but it is also true that excess of everything is bad. In this article we will tell you how to control your appetite effectively without going overboard with the food you eat.
Diet To Control Appetite
Include plenty of fiber in your daily diet. Our body is unable to digest fiber properly hence fiber is removed completely from the body. Therefore, one can afford to eat foods that are rich in fiber content as they won’t settle in the body in the form of fat.
Fiber also tends to make the stomach feel full for a long time because of the inability of the digestive juices to break down fiber. Fruits, vegetables, nuts, whole grains and cereals are rich in fiber and should be consumed on a daily basis. Regular intake of fiber will help you cut down on your snacking and binging habits drastically.
Drink plenty of water through the day. The importance of water in our lives cannot be undermined. Water is helpful in flushing out the toxins from the body; it keeps the body hydrated and also allows smooth functioning of various bodily functions including digestion. Water also keep you feeling fuller for longer as it makes the tummy heavy. Drinking a glass of water 10 minutes before your meals will help you eat less thus cutting down on the calorie consumption.
Eat six small meals in a day instead of eating three large meals. This helps you avoid binging and snacking on unhealthy foods. When you eat after long gaps you tend to eat more. However, eating six small meals through the day will keep you satiated for longer and also reduce chances of unhealthy eating.
Eat lots of proteins and complex carbohydrates as these take longer to break down and keep you from feeling hungry. Cottage cheese, carrots, celery, peaches, peanut butter, chicken breast and eggs are some of the foods that you must include in your daily diet.
Chew your food well before swallowing it. Eating fast often results in overindulgence in calorie-high foods. Your brain sends out a signal to your tummy 20 minutes after you start eating. The signal tells the stomach that it is now full and you should stop eating. Imagine if you eat fast what havoc would you create inside your tummy in 20 minutes!
Eat less of simple carbohydrates as this causes a surge of glucose level in the blood which makes the pancreas release insulin to help regulate the glucose in the blood. This of course leaves you highly energized but you tend to become tired and hungry very soon after having foods rich in simple carbohydrates. Fatty foods, fried foods, doughnuts, cakes, pastries, soda drinks, chocolates and even processed fruits are the foods you must avoid at all costs.
Get your 6-8 hours of sleep every night. Sleep deprivation causes hormonal imbalance in the body. Hormonal imbalance is often responsible for increase in appetite. Hence, to keep your appetite in control you must make it a point to get sufficient sleep at night.
Drink soup to reduce your appetite. Soup appetizers are heavy on the tummy and low in calories hence they are the perfect solution to eating less. Have a bowl of soup at least 15 minutes before you sit down for your meal. Spinach, onion, tomato and chicken soups are low in calories and fill the tummy well which automatically decreases any desire to eat a large meal.
Eat lots of raw fruits and vegetables. These have chemicals that help suppress the appetite naturally and also give your body essential nutrients to function well. You can even snack on fruits when you feel like binging. A small piece of fruit will not only satisfy your hunger cravings but also keep you full and energized for a longer time in comparison to a candy bar.
Fruits and vegetables are high in fiber and water content; both of which are important for suppressing the appetite effectively. They are also low on calories so you don’t gain unhealthy weight. Eating apples, bananas, strawberries, blueberries, raspberries, spinach, broccoli, carrots and artichokes is a good way of controlling your appetite.
If you feel like eating in between meals then first drink a glass of water. Often our body gets confused between thirst and hunger; as a result we end up eating when all we wanted was a refreshing glass of water. Wait for 20 minutes after drinking water; if you still feel hungry then go ahead and grab a healthy snack.
Don’t give in to temptation immediately. If you feel like eating then wait for 10 minutes and start walking. Often the desire to eat can be controlled by walking. Promise yourself a snack in 15 minutes. It has been scientifically established that the desire to eat lessens after 15 minutes and you actually might end up drinking a glass of water instead.
Do not give up on exercising. A sedentary lifestyle is often the cause of overeating. People sit in front of their televisions and tend to binge as they watch their favorite programs. Exercising reduces the level of ghrelin in the body; ghrelin is a hormone which is responsible for boosting appetite. The level of peptide YY increases in the body with exercising; the hormone helps reduce appetite.
However, it is important to combine cardiovascular workout with weight training to suppress the appetite effectively. A study has revealed that weight training alone reduces only ghrelin but causes no change in the level of peptide YY. So prepare an exercise routine that gives your body both cardiovascular as well as weight training workout.
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