5 Ways to Manage Increased Appetite

1. Eat Smaller Meals Frequently

To avoid frequent hunger pains, eat a lot of small meals. Unfortunately, many people wait until they are extremely hungry to eat something. This, however, can lead to binge eating and poor snacking habits. One way to manage your appetite is to have controlled portions every 4 hours. Try and split up your meals as well. Tricks like eating half your breakfast before you workout and the rest afterward can help. While exercise is necessary, it can also increase your appetite, so remember to fuel up before you hit the gym or track.

2. Stick With Foods High in Protein

Swap fatty foods for those high in protein. When you feel starved, you might reach for junk foods high in fat and carbs. But in the long run, these foods are not very satisfying. On the other hand, you'll stay full longer if you eat high-protein foods. Also, they will help to keep your weight under control. Enjoy some wholesome foods like fish, lean poultry and stir-fry meals. Swap white bread for whole grain wraps as well.

3. Fill up on Fruits and Veggies

The key to managing your appetite is to satisfy it in healthy ways. If you want to control your hunger, you have to control what you eat. You cannot fully suppress your desire to eat, but by eating fruits, vegetables and whole grains, you'll feel fuller. Since fresh fruits and veggies are low in sodium and fat, feel free to eat generous portions. Snack on apples and bananas too, which are highly filling fruits.

Another way to quiet your growling stomach is by eating green vegetables. Try and eat some different and tasty veggies like fennel bulb. A licorice lover's delight, fennel has appetite-suppressing properties and is delicious when baked with Parmesan cheese. Also, sauté green, leafy vegetables like cabbage, bok choy, Swiss chard, escarole and spinach. You'll be adding rich antioxidants into your body and managing your appetite at the same time. Stock your fridge with vegetables low in starch, and chop up raw carrots and celery to munch on between meals and workouts.

4. Control Snacking While Satisfying Cravings

Keep the amount of processed food you eat in check. Things like chips and candy bars might lend a temporary boost but offer little fiber and long-term satisfaction. If salty and sweet snacks are a must, rely on healthy choices. For starters, baked pita chips and non-dairy rice cream are good alternatives to junk foods. Having the treats you crave in small doses prevents endless munching. It's better to have a bit of what you're craving than to feel unfulfilled.

5. Get Enough Sleep and Exercise

To keep your hunger at bay, get enough rest. When you're sleep-deprived, the hormone that triggers hunger (ghrelin) rises while the appetite-control hormone (leptin) falls. To keep your appetite under control, strive for at least 7 hours of sleep a night. Doing so will help curb your appetite as well as reduce your stress level.

Participate in daily exercise, which increases your endorphin levels. If your endorphins are not at the right levels, your appetite may increase. In some cases, this may lead to obesity.