1. Recognize the Signs of Emotional Eating
If you're excessively hungry, it could be due to an emotional or psychological condition. The difference between emotional and nutritional eating is that a normal appetite builds gradually, while emotional hunger appears without warning. Another signal of emotional eating is craving certain foods to satisfy a need. Someone with a normal appetite is more receptive to different food choices. Also, when you eat to soothe your emotions, you never seem full. By recognizing the warning signs of emotionally charged eating, you can avoid giving in to it. Then you can fill your life with activities and healthy relationships that feed your soul.
2. Avoid Medications That Increase Your Appetite
Your appetite can rise due to certain medications. In some cases, an increased appetite is a side effect of certain drugs, such as corticosteroids, anti-depressants like Remeron (Mirtazapine) and some hormone supplements. Talk to your physician about what medications you're taking and whether any alternatives exist that do not cause hunger.
3. Know the Medical Condition and Appetite Connection
Although poor diet and lifestyle choices can increase your appetite, it's sometimes a symptom of a medical condition. These can range from mental and emotional issues to health conditions like diabetes and Grave's disease. For example, if you have indigestion, you could be eating more to lessen the pain of acid reflux or a digestive disorder. In short, learn how your physical ailments can relate to an abnormal appetite.
4. Eat Healthy Soups and Stews
Not only is soup a great comfort food, but it can also help curb your appetite. Simply make the first course of your meal soup. Doing so will help you curtail the number of calories you eat during the rest of the meal. Use any kind of broth or vegetable stock you like, but stay away from cream-based soups. Instead, make low-cal vegetable, barley and minestrone soups or beef stew.
5. Start a Food Diary
Keep a log of what you eat so you can better understand your appetite and avoid unhealthy habits. By recording when you eat the most, you can relate it to what else is going on in your life. Many times we eat simply out of boredom and not when we are truly hungry. If you're bored, fill your time with a hobby rather than with food.
After 1 to 2 weeks, look at what eating patterns stand out in your diary. Then go ahead and tweak your eating habits. If you're hungry late in the afternoon, plan to have a healthy snack at the same time every day. A food journal can help you prevent unhealthy habits like late-night snacking and choosing unsatisfying foods.
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