Eat at Mealtime to Better Manage Hunger

Television is loaded with food commercials and most advertising focus on high-fat, high-sugar, and low-nutritional food options. To avoid mindless snacking, try preparing healthy snacks ahead of time or record your favorite programs and fast-forward temptations. Hunger is controlled by the production and release of two important hormones. Leptin hormone that makes you hungry in low levels and ghrelin hormone which increases hunger in high levels.

It is an unfortunate fact that some of the most commonly prescribed medications can cause patients to feel excessively hungry. However, you shouldn’t make the decision to discontinue any medicine without consulting with your healthcare provider. If you are trying to lose weight and keep it off, don’t just think about the things you need to cut from your diet. To help control your appetite, remember to add healthy fats and proteins for improved satiety.

Constant food cravings and true feelings of hunger are both signals that the meals you are eating may lack balance. Protein and fiber-rich foods could be the answer, but check out the tips discussed below to naturally suppress your appetite:

• Eat at Mealtime – Saying you don’t eat breakfast because you aren’t hungry may not be true. Dietitians suspect people train their body to not release hunger signals only to overeat at other meals because they feel famished.
• Add Good Fats – When compared to carbs and protein, adding good fats can be more satisfying for your appetite and can help to keep hunger at bay by ensuring you feel full longer.
• Don’t Ignore Cravings – You may feel virtuous blaming your food cravings on nutritional needs, but it just ain’t so. If you are craving something bad, try eating something filling instead. It will be almost as satisfying and a healthier food substitute.
• Drink More Fluids – If you find yourself looking for a snack before bedtime, try drinking a glass of seltzer instead. It will at least keep you feeling full as you wait to fall asleep for the night.
• Mindful Eating – It is easy to fall into the habit of rushing through your meals or constantly eating on the go, but mindful eating means you should make it a practice to sit down and take time for meals. That way you enjoy the foods you eat.

After you have reached your target weight, hormones released in your brain will continue to conspire to make you feel hungrier and any emotional appetite will continue to produce very creative food cravings that must be controlled. Since you will usually fill up before you’ve overconsumed calories, it is generally okay to eat as much fresh fruit and non-starchy vegetables as your appetite desires, but never fried or coated with sugar.

A temporary return to old eating habits does not have to mean failure. Identifying negative situations and personal difficulties quickly can allow you to discover alternative methods for coping rather than relying on overeating. By taking charge of your food environment for when you eat and how much you eat as well as what foods are easily available, you set yourself up for weight control success. Contact MRC to learn more about our personalized menu plans.