Everyone has a different level of appetite. There are people who easily control their appetite, but there are a few too who find it difficult to control it. It can be affected by metabolism and daily physical activity. With that, one of the difficult challenges that many people face when going on a diet is determining how to control their appetite effectively.
An appetite that is difficult to control can make a person snack more or eat beyond their limit. If it is left unchecked, it can lead to weight gain, even to obesity. This is certainly not good for your health. The difficulty to control appetite can be caused by daily eating habits, such as eating too fast or eating while doing other activities.
An appetite that is difficult to control can also be caused by various other things, namely: poor eating habits, psychological problems, eating disorders, lack of sleep, side effects of drugs or certain medical diseases or conditions, such as diabetes, hypoglycemia, and thyroid disorders.
If you continue to feel hungry and have difficulty controlling your appetite, try the following ways to control your appetite:
1. Increase consumption of high fiber foods
Not only is it good for digestion, the fiber content in food also makes the stomach full longer. Therefore, the benefits of this fiber are good for suppressing your appetite.
Some types of foods are high in fiber, including nuts, wheat, agar, as well as fruits and vegetables. In addition to containing a lot of fiber, these foods also contain many other nutrients that are good for the health of the body.
2. Slow food consumption
While eating, it takes about 20 minutes for the body to produce a feeling of fullness. If you eat slowly, it will give your brain time to capture the signal that you are full while limiting the number of calories consumed. Thus, you can reduce the intake of incoming calories while controlling appetite.
3. Drink plenty of white water
Various studies have stated that getting used to drinking a lot of white water can suppress hunger, thus reducing the urge to snack or overeat.
Not only does it reduce your appetite, consuming white water can also help you lose weight and prevent dehydration. To that end, make sure you meet your body fluids by drinking at least 2 liters of water (about 8 glasses of water) per day.
4. Do not 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 consume a healthy breakfast menu that contains complex carbohydrates, fiber, protein, and low fat.
5. Exercise regularly
When the new body undergoes physical activity or exercise, then the appetite is slightly increased. However, if done regularly, exercise can actually help the body to control appetite.
Exercise routines are believed to reduce the activity of the part of the brain that controls appetite and reduce the levels of hormones that trigger hunger.
6. Adequate 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 well and your body will be better able to control your appetite.
7. Avoid consuming snacks
When you start to feel hungry, avoid eating snacks to quench your hunger. Especially if the type of snack eaten is not healthy, such as fries, ice cream, candy, or chocolate.
Although it tastes good, these types of snacks contain 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 healthy snacks, such as fruit, cereals, granola bars, 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, then your diet will be healthier and your appetite can be more easily controlled. If your appetite is already controlled, then you will find it easier to control your weight.
14th July 2020 17:31