Is it that you can’t control your eating, or do you medically need an Appetite Control??
Craving food because your body needs fuel is different from craving a taste or just wanting to nervously eat.
First make sure it’s not true hunger by eating well and eating right:
Eat every four hours because it takes the average person to completely digest a meal about 4 hours. 4 x 3 = 12 you have 12 hours left in the day, you sleep about 8 hours, so eating every 4 hours with a couple of small snacks is perfect to keep your glycogen level up, and you won’t feel hungry.
Eat breakfast. Eat breakfast. Eat breakfast. Eating a nutritious breakfast lowers the levels of the hunger hormone ghrelin.
Don’t wait until you’re starving (or really hungry) to eat. Most people overeat when they’re ravenous, which may make you feel full at first, but the large about of food all at once causes your insulin levels spike, makes you feel tired, and then hungry, again.
Water! Quell your urge to snack or snack a large amount by drinking a large glass of water or seltzer.
Sleep. Sleep produces two vital appetite suppressing hormones: ghrelin and leptin. They control feelings of hunger and fullness.
Check your emotions. Feeling upset, sad, worried or even bored can trigger your eating. When you feel this way, think of when the last time you ate. If it was less than 3 to 4 hours, your stomach is not hungry. You may be “feeding” into an emotional trigger. Keep a journal as to how you feel when you feel like this, recognized the feelings and deal with them. And find another outlet.
Eat slowly. There’s a delay in feeling full. So eat slowly and your body should feel satiated in about 20 minutes.
Snacks with NO FLAVOR. Yep. Eating a small flavorless snack regulates ghrelin – a hunger hormone, by wakening the flavor-calorie association. The snack must be bland and you should not eat it with anything else but water for at least an hour before and after the snack.
Take your own healthy snacks to a party, bar, friend’s house and work. It’s YOUR body, YOUR health, YOUR life. Just don’t take an entire cooler- a little baggie or Tupperware will do. Nicely graciously explain this to a friend or family member. If they don’t understand, she’s not a friend, and the family… well, again, it’s your life. Compliment them and ask them to help you.
Add a bit of vinegar and cinnamon to your meal. Vinegar lowers the glycemic index (rate at which you metabolize your food), and it adds acidic flavor without lots of calories. Cinnamon also slows the rate at which food goes from your stomach to your intestine. The slower it goes, the longer you feel full.