Anna Delany and Pat Fiducia
1. Don't get too hungry. It may seem obvious, but if you want to control your appetite, it's important not to get too hungry. If you don't eat enough, your appetite will soon scream at you; so nip it before it does. Eat regular meals and two planned snacks a day to avoid getting too hungry.
2. Ask yourself if you're truly hungry. Many people don't know how to differentiate between true hunger and emotional hunger. "Emotional hunger" is what prompts you to eat when you're not physically hungry. True hunger only occurs when you have not had enough calories or fat to satisfy physiological needs.
If you feel hungry, think about when you last ate and what you ate, and whether or not you have physical symptoms of hunger such as light-headedness and a rumbling stomach. If you're not physically hungry, ask yourself if there are other reasons why you feel like eating, such as stress or boredom, and respond to those triggers with something other than food. For example, go for a walk, dig some weeds, or call a friend.
3. Drink water and take ten. Sometimes, what you recognize as hunger is actually thirst. If you feel hungry, try drinking a glass of water, take some deep breaths and tell yourself that you can eat, but in ten minutes. If you are not truly hungry, the feeling will pass after ten minutes and you will have saved on calories. Or if it doesn't pass, nothing is lost and you won't be any hungrier than you were before.
4. Let yourself feel a little hunger. If you're feeling hungry after a meal or snack, keep in mind that it's also okay to feel less than full or to feel a little hungry even after you've eaten. In fact, most people who have lost weight and kept it off have learned to be comfortable with this feeling.
5. Don't get too tired. Too little sleep affects hunger and appetite hormones adversely. If you're struggling to control your appetite, make sure that you're getting enough sleep.
6. Steer clear of appetite-stimulating foods. Avoid the sights and smells of junk food and foods that stimulate your appetite by keeping them out of your line of sight - out of the house, away from your desk, out of the car. Remember - out of sight, out of mind!
7. Beware of buffets. Most people's appetites go into overdrive when eating at a buffet. In fact, people eat up to 60 percent more when there is variety, even if the variation is something as simple as a different shape of pasta. That's because your appetite is easily bored with one food, and the more you eat of a single food, the less you will crave it – even if it’s chocolate cake. At a buffet, however, there is plenty of variety to keep your appetite interested, even if you are full.
Next time you go to a buffet remember to take your motivation with you. The most powerful aid for controlling overeating is the conviction that losing weight is more important than eating as much as you want. Commit to eating no more than three selections, and take your time eating, allowing the food to digest slowly.
8. Prepare for parties. Research suggests that you eat more when having a meal with a large group of people. There are many reasons for this. For example, the distraction of conversation can prevent you from listening to your appetite. Learning "crowd control" for your appetite is an excellent strategy for changing eating habits.
If the "Merry Crowd" scenario is an appetite stimulator for you, pay close attention to your hunger cues when eating with friends. Take a moment out of the conversation to decide whether you are really hungry or if your unconscious is just playing tricks on you. Don't go into a party situation hungry or thirsty. Eat some low-fat protein and drink a glass of water within one hour of when you plan to eat. And of course, remember to enjoy the company and the conversation. Eating with other people is about so much more than the food!
9. Eat appetite-curbing foods. Some foods stimulate appetite while others satisfy it.
Low-fiber and calorie-dense foods, such as candy and cookies, generally increase appetite. On the other hand, high-fiber, bulky foods curb appetite. So when you get a hunger pang, don’t reach for the cookie jar, instead grab a Brussels sprout! Well... if not a sprout, perhaps another, tastier, high-fiber, low-calorie food to get you through the initial pang. Particularly good are foods such as beans/legumes, high-fiber cereals, pumpernickel bread, oat bran, cabbage and most vegetables.
Another great way to curb appetite is to "put on the protein brakes" with low-fat protein. You fill up fast on protein because the amino acids in protein prompt a signal that tells the brain you're getting enough. Protein also stays in your stomach longer than carbohydrate or fat. At meal times fill up on low-fat white meat or soy-based protein foods, instead of pasta or bread.
10. Be mindful. Staying mindful of your weight and health goals is also a good way to calm your appetite and get things in perspective. When your appetite screams out "Feed me!" it's always wise to take a minute to picture yourself slim and healthy, and then decide whether you are still hungry.