Eight Natural Ways To Control Your Appetite
by Trevor A Johnson
Be kind to yourself. Stay well away from the pharmaceutical shelves if you are seeking help to curb your appetite. Apart from the high costs of appetite suppressant drugs, their addictive nature and noted side effects make them a potentially dangerous choice. Given that in most cases their effects are short-lived and your weight rapidly rebounds when you stop taking them, they are not only expensive and dangerous, but really quite useless too.
There are many natural methods for controlling your appetite. The following eight have been chosen for being effective, cheap and easy for everyone to implement.
#1: Exercise. Contrary to popular opinion, you do not "work up an appetite" through exercise. Exercise is a proven appetite suppressant. It stimulates brain chemicals known as endorphins. These are your body's natural pain killers that give you a mood boost and reduce your appetite. (The corollary is that people who lack these endorphins due to insufficient exercise tend to boost their mood via "comfort food" instead.)
#2: Drink more water, regularly. The human body craves hydration long before it craves food. Modern society and product marketing has 'educated' people into confusing thirst with hunger. Drinking water at regular intervals throughout the day will help to keep your appetite in check.
#3: Avoid artificial sweeteners. Despite the well publicised fact of artificial sweeteners having no calories, they are the enemy of the dieter. Many studies in both human and animals have proven conclusively that these chemical sweeteners stimulate the appetite. Avoid them like the plague. Particularly do not drink diet sodas. Stick with water.
#4: Spice & season your food. A recent study demonstrated that sprinkling common spices and seasonings such as herbs like oregano and others reduces the human appetite. The reasoning appears to be that the blander the food, the more a person tends to eat to feel satisfied. Herbal seasonings have next to no calories and enhance the flavour of your food, leading to earlier satiety.
#5: Don't miss breakfast. Skipping this most important meal of the day not only slows your metabolism, it results in snacking and binge eating later in the day.
#6: Avoid sugars and starches. Eat proteins and non-starchy fibers. Other than the obvious calorie implications of sugars, sugars and starches are short-chain carbohydrates that are very rapidly converted into blood glucose, then very rapidly stored in muscle and fat tissue. This leads to rapid spikes and troughs, highs and lows, in your daily blood sugar levels and thus the urge to eat to treat those low points. Protein foods and high fiber non-starchy vegetables are more nutritious and take longer to fully digest - preventing those blood sugar spikes and troughs.
#7: Eat slowly. After your first bite of food at a meal, it takes around twenty (20) minutes for the signal of satiety from your stomach to reach your brain. Make a habit of taking a bite, then putting down your cutlery while you thoroughly chew your food. Do not pick up your utensils again until you have completely chewed and swallowed what is in your mouth. Developing this habit gives your brain time to recognise what you have already consumed before you shover too much into your mouth. Eating slowly means that you will feel fuller on a lower food intake.
#8: Develop healthy sleep patterns. Lack of sleep or disrupted sleeping patterns disturb several hormonal functions within your body, at least two of which lead to loss of appetite control. Additionally, most people tend to compensate for their feeling of a lack of energy caused by lack of sleep by overeating or drinking calories. A steady eight-plus hours of sleep per night will assist in controlling those hormonal appetite cravings during the day.
About the Author:
Trevor A. Johnson is a Masters qualified researcher cum electronic publisher. Objective information and the pros and cons of many types of weight loss therapies is found at his Weight Loss, Dieting and Obesity website at www.DietWords.com.