Overeating is one of the primary causes of the pervasive obesity problem affecting a significant segment of the American population. Researchers are working toward finding appetite control methods by conducting scientific trials. If you are one of the many people who have problems controlling your appetite, learning about the causes of overeating and the corresponding appetite control techniques could go a long way in helping you curb your cravings and maintaining a healthy weight.
Exercise
Exercising after a meal can help you reduce your appetite, according to a 2008 study published in "Appetite" by the School of Exercise and Nutritional Sciences at San Diego State University led by Mary Huey-Yu Chenga. Participants that cycled for 50 minutes two hours after eating suppressed their appetites more than when they biked on an empty stomach and ate afterward.
Sleep
Getting enough rest can help you control your appetite, according to a 2004 study led by Karine Spiegel, Ph.D., published in the "Annals of Internal Medicine." Sleep-deprived study volunteers had a 24 percent increase in appetite when sleeping only four hours a night for two nights compared with participants who slept longer. The levels of the hormone responsible for satiety decreased and the hormone that generates the hunger response increased, according to researchers.
Reduce Stress
Constant stress increases your body's hormone levels in charge of your appetite, according to website Health.com. "Cortisol and insulin shift our preferences toward comfort foods---high-fat, high-sugar, or high-salt foods," says Elissa Epel, PhD, an associate professor at the University of California, San Francisco (UCSF), Department of Psychiatry. The good news is that you can reduce your stress levels by exercising, participating in yoga classes and meditating, which can help you regain control of your appetite.
Avoid Temptation
When you experience cravings for unhealthy foods, blame it on the human condition and stay out of the cookie aisle at the grocery store, according to Health.com. Cravings for fattening, sugar-laden and salty foods hearken back primitive times when the scarce food supply made storing extra energy essential for survival, according to David A. Kessler, MD, former commissioner of the U.S. Food and Drug Administration (FDA) and author of "The End of Overeating: Taking Control of the Insatiable American Appetite." Knowing that these unhealthy food cravings that once helped people survive are now obsolete could help you control your appetite.
References
- Shape.com: How to Curb Your Appetite All Afternoon
- "Psychology Today:" 5 Reasons Why You Can't Control Your Eating
- Health.com: The Real Reasons We Eat Too Much
- "Annals of Internal Medicine:" Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels and Increased Hunger and Appetite
- "Appetite:" Appetite Regulation Via Exercise Prior Or Subsequent To High-fat Meal Consumption
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