Healthy appetite management -
If you can, try eating something at bedtime. It will not affect your appetite for the next meal. Don't drink too much while you eat, and stop drinking a half hour to an hour before you plan to have a meal. This may improve your appetite. Plan an enjoyable meal.
Make food attractive and relax while you eat. Eat with family and friends. Do some physical activity each day even if you feel tired.
Even a very short walk, a light housekeeping task, or playing with a pet can increase your appetite. Talk with your healthcare providers about what you can do to get the nutrients your body needs.
Ask them what changes you need to tell them about right away. For instance, you may be told to call if you can't keep food or liquids down for 24 hours or longer, have pain when eating, or lose 3 or more pounds in a week.
You may need medicine to help you eat. And you may want to meet with a dietitian to learn what to eat when you don't feel like eating. Search Encyclopedia. To discourage second helpings, pre-serve your portions onto each plate in the kitchen rather than bringing serving bowls to the dining table.
Keeping the remaining food off the table makes it less likely you'll reach for more. Don't multitask. Keep meals free of distractions: don't drive, watch TV, read, check email, or engage in another activity while eating. All of these can result in mindless eating.
Instead, find a quiet spot and just sit down and eat. Multi-tasking while eating makes it easy to consume more food without even realizing it—while you're reading or working on the computer, for example. In contrast, mindful eating—paying attention to what you're eating, while savoring the flavors, aromas, and texture of your food—can help you enjoy your meals more and eat less.
That goes for snacks, too. If you're eating on your feet, you're not paying attention to your food. Learn to distinguish hunger from cravings. Next time your body is calling out for chocolate or chips, ask yourself if you're truly hungry.
Physical hunger has a variety of indicators, including fatigue, lightheadedness, or an emptiness you feel in the pit of your stomach. A craving is more likely to be a sense of discomfort or agitation in your mouth or your head.
Hunger disappears with any food you eat, while a craving is satisfied only by the particular food you're longing for. If you've recently eaten—and especially if the urge is for a specific comfort food like ice cream—it's more likely to be a craving. If so, try distracting yourself.
Go for a walk, call a friend, or put on some music and dance around the house. Most cravings go away in 15 or 20 minutes. Hunger doesn't. It only gets stronger.
Pace yourself. It's standard advice to chew slowly, so that you'll feel full after eating less food than if you ate quickly. Eating slowly doesn't always work, but when it does, the reason has as much to do with the brain as with the gut.
Scientists have known for some time that the fullness of your stomach is only part of what makes you feel satisfied after a meal; the brain must also receive a series of signals from digestive hormones secreted by the gastrointestinal tract.
The complex signals that control appetite are only partially understood, but by eating too quickly, you might not give this intricate hormonal cross-talk system enough time to work.
A research article on the medicinal properties of cinnamon found that cinnamon helps lower your blood sugar levels which helps to control your appetite. Another protein powerhouse, just one 7-ounce container of plain Greek yogurt contains a whopping 20 grams of protein.
In addition to making you feel full, other Greek yogurt benefits include a healthy gut, strong bones, and a boosted immune system.
Greek yogurt is better than skim or whole milk at suppressing appetite, according to an article in Applied Physiology, Nutrition, and Metabolism.
When it comes to hot sauce as an appetite suppressant, the hotter you can go the better. So get some Tabasco or any hot chili sauce and sprinkle some heat on your burrito, scrambled eggs, or even soup!
According to research reviewed in the journal Appetite , consumption of hot sauce containing hot chili peppers will help you stay fuller for longer. Not only that, the spiciness keeps you from eating too much. With a nutritional mix of soluble fiber and essential fatty acids, flax seeds are the perfect addition to your yogurt, smoothie, or salad.
Just make sure you grind them first because the human body can't digest whole flax seeds. As a natural appetite suppressant, they'll help you stay full and fueled.
Although the research on flax seeds and satiety is limited, a review in the journal Phytotherapy Research found that the available studies suggest a potential role of flax seeds in decreasing appetite and hunger. If you want to keep the hunger monster away, eat a small salad before you sit down for a meal.
Since it takes about 20 minutes for your stomach to signal to your brain that you're full, starting with a small salad before your meal is a perfect way to get a head-start on that hunger signal. In a study in the Journal of the Academy of Nutrition and Dietetics , participants who ate a salad before a meal were less hungry and ate less of the meal than participants who did not have a salad as a first course.
A salad can also be a great way to up your veggie intake. Protein is known as an appetite suppressant, but it seems that whey protein is especially good. A review article on the effects of whey protein on appetite found that consuming this protein supplement in shakes or smoothies is effective a suppressing hunger.
A study in the journal Nutrients on the impact of a high-protein meal replacement on appetite found that consuming a high-protein meal replacement instead of a standard North American breakfast prior to exercise resulted in a greater suppression of hunger both during and after exercising.
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