Eat at Mealtime to Control Your Appetite

How much room the food you eat takes up in your stomach as well as the type of food you consume can make a huge difference in how full you feel. Proteins satisfy longer than fats and high-fiber foods satisfy hunger better than sugary carbs. It is important to remember that food is not the only solution for taking your mind off of your problems. When you give in to your emotions, you will repeatedly find yourself coping with stress through consuming more food.

A recent study suggests that the leptin levels in your body may drop and ghrelin levels rise if you are getting less than half a dozen hours of sleep each night. People with poor sleep habits also tend to crave high-carb and high-fat foods with lots of calories. One of the best ways to reduce feelings of hunger throughout the day is to adopt a new mealtime routine that includes periods of intermittent fasting. That way you know you should feel true hunger.

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 – Unsaturated fats like avocados and nuts have been found to play a pivotal role in signaling your brain that you are full and it is time to stop eating for now.
• 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 – When it comes time to wind down at the end of a day, instead of reaching for an alcoholic drink, pour a glass of seltzer with a squeeze of lemon. It’s satiating effect will also keep you hydrated.
• 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.

While there isn’t much hard evidence to support the claim that 95% of people who lose weight will gain it back, it is true that many weight loss plans do fail. Nonetheless, with the right strategies, you can keep the weight you lose off for longer periods of time. Regardless of how you feel about limiting carbohydrate intake, many processed foods contain unhealthy amounts of refined carbohydrates that convert to sugar.

Good weight management may require replacing refined carbs with their healthier counterparts.

Even though you cut calories to lose weight, it doesn’t necessarily mean you need to eat less food to maintain your new weight. Instead, focus on eating high-fiber foods and proteins that are higher in volume and take longer for your body to digest. Permanent weight loss requires healthy changes to your lifestyle and the food choices you make. For the support and education you need for weight management, contact the pros at a Metabolic Research Center near you.