One of the tough challenges that many people face when on a diet is determining how to effectively control their appetite. If you are one of them, try following some simple and easy ways to control your appetite in the following article.
Basically, everyone has a different appetite. There are people who easily control their appetite, but not a few who have difficulty holding it. This can be affected by metabolism and daily physical activity.
An appetite that is difficult to control can make a person snack more or overeat. If left unchecked, it can result in weight gain, even obesity. This is certainly not good for health. Difficulty controlling your appetite can also make a successful diet difficult to achieve.
Difficulty controlling your appetite can be caused by your daily eating habits, such as eating too fast or eating while doing other activities. However, in addition to habit factors, an appetite that is difficult to hold can also be caused by various other things, namely:
- Poor diet, such as a diet high in sugar and carbohydrates but low in fiber, protein, and healthy fats.
- Genetic factors.
- Psychological problems, stress, and anxiety disorders.
- Eating disorders, for example binge eating disorder.
- Lack of sleep.
- Certain diseases or medical conditions, such as diabetes, hypoglycemia, and thyroid disorders.
- Side effects of medications, such as corticosteroids, cyproheptadine, and antidepressants.
Various Ways to Hold Your Appetite
If you continue to feel hungry and have difficulty holding your appetite, try some of the following ways to control your appetite:
1. Increase consumption of high-fiber foods
Not only good for digestion, the fiber content in food also keeps the stomach full longer. Therefore, the benefits of this one fiber are good for suppressing your appetite.
Several types of high-fiber foods, including nuts, wheat, gelatin, and fruits and vegetables. In addition to containing lots of fiber, these foods also contain many other nutrients that are good for the health of the body.
2. Eat food slowly
While eating, it takes about 20 minutes for the body to produce the sensation of fullness. If you eat slowly, it will give the brain time to pick up on signals that you are full while limiting the number of calories consumed.
Thus, you can reduce your calorie intake while controlling your appetite.
3. Multiply drink water
Various studies state that getting used to drinking lots of water can suppress hunger, thereby reducing the urge to snack or overeat.
Not only reducing appetite, drinking water can also help you lose weight and prevent dehydration. For that, make sure you meet your body's fluid needs by drinking at least 2 liters of water (about 8 glasses of water) per day.
4. Don't miss breakfast
Avoid skipping breakfast in the morning. In addition to keeping you full throughout the morning, breakfast also prevents you from overeating during the day. Make sure you eat a healthy breakfast menu that contains complex carbohydrates, fiber, protein, and a little fat.
5. Exercise regularly
When the body is just undergoing physical activity or sports, it is normal for the appetite to increase slightly. However, if done regularly, exercise can actually help the body to hold its appetite.
Regular exercise is believed to reduce the activity of the part of the brain that controls appetite and reduce levels of hormones that trigger hunger.
6. Get enough rest time
Sleeping at least 7 hours a night can affect the production of the hormones leptin and ghrelin, which control appetite. If you get enough sleep, your body's hormones will work properly and your body will be better able to control your appetite.
7. Avoid eating snacks
When you start to feel hungry, avoid eating snacks to relieve your hunger. Especially if the type of snack you eat is unhealthy, such as fried food, ice cream, candy, or chocolate.
Although it tastes delicious, this type of snack contains a lot of sugar, fat, and calories that are not good for health if consumed in excess.
If you feel hungry and want to snack, try choosing healthy snacks, such as fruit, cereals, granola, boiled eggs, and low-fat yogurt. You can also mix honey in these healthy snacks.
There are many ways to control your appetite that you can practice from now on. If done regularly, your eating pattern will be healthier and your appetite can be more easily controlled. If your appetite is under control, it will be easier for you to control your weight.
However, if your appetite is still difficult to control despite following the tips above or if you have certain medical conditions, then you should consult a nutritionist to find out more about healthy and appropriate ways to control your appetite and control your weight.