One of the major challenges involved in losing weight is learning to control urges to eat. Cravings can hit at any time, and can be really persuasive. It’s therefore necessary to learn to decrease your appetite and manage those cravings. Here are a few tips that may prove helpful:
- Brush your teeth or use mouthwash. If you have a fresh mouth, you’ll be less likely to eat.
- Drink water or unsweetened tea throughout the day.
- Exercise. Physical activity temporarily suppresses your appetite.
- Find something to do for 20 – 30 minutes. Most hunger cravings are temporary and subside after 20 minutes or so.
- Get plenty of sleep. Getting enough sleep helps regulate your moods, and helps keep you out of emotional states that lead to out-of-control cravings.
- Eat more slowly. It takes a few minutes for your stomach to tell your brain it’s full. If you eat slowly, tummy has more time to tell your brain it’s happy.
- Put a blue light bulb in your fridge. Blue light decreases your appetite, while red light stimulates hunger.
- Eat a good breakfast. Skipping breakfast throws your diet out of whack and can lead to snacking on junk food throughout the day.
- Eat a varied diet. Some strong cravings can be indicative of a deficiency of a particular nutrient. Eating a balanced diet or taking supplements can help prevent this.
Along with modifying your behavior to curb your hunger cravings, there are foods you can eat that with help you feel full. These foods are typically foods with high fiber or water content. These foods include:
- Soups and stews
- Cooked whole grains
- Lean meats – Fish, poultry
- Greek yogurt
- Whole grains, like popcorn
- Fruits and vegetables