Appetite Control Strategies
Snacking & Overeating: The often-mindless act of eating outside of one’s meals which can easily derail goals.
Whether it’s a bag of popcorn during a movie or a late-night handful of whatever cereal is easiest to grab, snacking is something that we’re all guilty of doing every once in a while. Especially while we aren’t preoccupied, it’s easy to make a B-line for the pantry as a way to fill empty space and subside even the slightest pang of hunger. As satisfying as it may be, though, snacking can get in the way of allowing you to reach your goals. Overeating, too is a big issue. Often times it’s brought upon by obligation to eat everything you’ve been served or when your eyes are too big for your stomach.
Without planning for what you’re eating or not measuring the amount of something that you’re consuming, calories can build up and cancel-out any progress you may have been making in terms of your dietary goals. It’s especially difficult to make healthy meal decisions when your appetite isn’t under control.
Learn how to curb your appetite and stop snacking & overeating once and for all! Follow these tips to learn how to be mindful, separate snackiness from hunger, and make it from meal to meal without a too-big desire for a second lunch.
- Control blood sugar with cinnamon or vinegar
A great way to add flavor to anything is to add a splash of vinegar or a sprinkle of cinnamon. Vinegar has been proven to lower the body’s glycemic index, which helps control blood sugar. Adding a great acidic flavor, vinegar (we’re loving the current Apple Cider Vinegar fad) is an awesome touch to salad dressings, sauces, and even roasted veggies. Cinnamon, on the other hand, has been shown to slow the rate at which food travels, meaning you feel full for a longer period of time. Add cinnamon to your smoothies, coffee, or even dinner recipes for great health benefits & a yummy aromatic twist.
- Don’t let yourself get too hungry
When we get “starving” and finally get our hands on food, it’s easy to shove our faces with whatever is most convenient. This, though, both advocates for overeating as well as unhealthy food choices. If you find yourself in this situation often – don’t fret! Consider eating smaller versions of your meals throughout the day instead of at 3 separate sittings. This way, you’ll never feel like you’re going hungry.
- Drink water
Sometimes we mistake our boredom or thirst for hunger, which is a vital mistake. Even just mild dehydration can trick our bodies into thinking that we’re hungry, so make sure you’re staying well-hydrated with pure water (not sugar-ridden juices or sodas). In general, full-grown adults should aim to drink 8-12 or more cups of water per day depending on age, activity level, climate and more.
- Eat slowly
When you consume something, it can take a while before our bellies feel full from it. For this reason, try and make it a practice to chew your food thoroughly before swallowing. This way, you’ll experience the sensation of being full more quickly and you’ll enjoy your food more!