How to control your appetite?

Appetite Control: Controlling your appetite is of paramount importance to those who want to lose weight. Feeling constantly hungry creates cravings that can be difficult to resist. Appetite control can be challenging; however, learning a few tips and techniques not only makes the process much easier but can be very rewarding when the weight starts to drop off.

Realise the difference between true and false hunger

Feeling hungry can be a true result of needing food or it can be a mind trigger – boredom or stress being common factors. Bear in mind that a little bit of hunger pangs will not hurt you – it means your body requires fuel. It will use stored up sources which results in weight loss. If you feel a sudden desire to eat, stop and try and work out if you are really hungry, mildly hungry and just bored. Full blown hunger will need some sustenance but mild hunger or boredom can can be ignored by turning your mind to something else.

Say no to over indulgence

When you go for a meal out or a party chances are you overeat and come back feeling so full that your stomach feels distended. Over indulging in this way stretches your stomach and increases its capacity for food. This will make you feel more hungry than normal as the stomach will still be partially empty after your next normal meal. You gradually have to allow the stomach to shrink again by not over stretching it and cutting back on the amount you eat.

Portion size

In order to teach your body that it can be satisfied on less look at your portion sizes. It is likely that you are overeating on a daily basis without realizing it, just by piling too much on the plate. Cut back your portion sizes by a third. Using a smaller plate can trick the eye into believing you are still consuming your old amount and allow you to feel satisfied on less.

Drink water before meals

About half an hour before a meal or if you are having a burst of appetite in between meals, drink 1 to 2 glasses of water. Your stomach will feel full which will temporarily control appetite and ensure you eat less at your next meal. Eat regularly by including a light healthy snack in between meals. This should decrease your appetite at meal times and equal smaller portions.

Eating methods

Eat slowly. Chew your food well, putting your cutlery down whilst you do so to increase the time it takes to eat a meal. Always sit at a table with no distractions such as TV or a book and concentrate on your food so you can savour it and enjoy it. It can take 20 to 30 minutes from when you first start eating for your system to register you have had food. Wait twenty minutes after you have finished one course before choosing second helpings or a dessert . Chances are you will no longer need more food.

Quality not quantity

Good quality food will satisfy better as your system will be able to digest it more efficiently and extract more nutrients from it. “Diet” food such as sweeteners and very low fat products can actually leave you craving more food as your body has not been given what it needs. Cut back on quantity but never go short on the quality. Keep your food simple, as close as nature intended as possible. Artificial additives that are used for bulking out will not feed your body and leave you wanting more.

Supplements

Make sure you have a good quality broad spectrum vitamin and mineral supplement each day. Look for herbal weight loss supplements that help control appetite but always ensure you buy from reputable sources and they have been approved for use.

Feeling hungry is the dieters worse nightmare, but appetite can be kept on a leash with care and patience. By following these tips and feeding your body properly without over eating you will gradually reduce cravings and keep your appetite firmly under control.

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