Login or Register

Tips on Curbing Your Appetite

Nov 6, 2010 | By Brian East Dean

Charles Dickens once remarked, "Subdue your appetites, my dears, and you've conquered human nature." While it's not possible to completely conquer appetite -- or human nature, for that matter -- you may employ healthy strategies to reduce the impact that a ravenous appetite has on your life. If you're looking to lose weight, appetite control is one factor that can make or break your results. Also, obesity itself can throw off the sensitive mechanisms of appetite regulation, the University of California reports. Fortunately, following a few simple tips may help curb your appetite.

Eat Fiber

Eating fiber may help you control your appetite, according to the October 2007 issue of "The American Journal of Clinical Nutrition." In a study led by Rania Abou Samra of the University of Toronto, eating a high-fiber breakfast may decrease what you eat throughout the day. A group of subjects were given either a high-fiber cereal, white bread or low-fiber cereal. About 2 hours later, all three groups were given unlimited amounts of pizza. The group that had the high-fiber cereal in the morning reported less hunger and ate less pizza than the other two groups.

Get Moving

One of the secrets of exercise for weight loss may be that it shuts down appetite, reports Science Daily. A 1-hour intense cardiovascular workout may decrease circulating levels of two hormones known to boost appetite --ghrelin and peptide YY. However, the same amount of strength training may also lower ghrelin levels. Science Daily goes on to say that people who exercise report lower levels of hunger versus those who are sedentary.

Use Smaller Plates

Using smaller plates is a small change that may make a big difference in your appetite, according to CBC News in Canada. Using smaller plates may alter your perception of how much food is in front of you, thus decreasing overall intake. Medical News Today reports that plate size has grown considerably since the 1970s. Going to yard sales and buying old -- and significantly smaller -- plates is a practical way to curb your appetite.

Meditate

Mindful meditation may help you control the psychological causes of appetite, the American Psychological Association reports. Regular periods of meditation may help reduce cravings and binge-eating sessions, as well as increase your level of self control when you are around food. To meditate at home, dim the lights in a quiet area, play some relaxing music or nature sounds and simply focus on your breathing for about 20 minutes.

References

Article reviewed by Leah Ann Crussell Last updated on: Nov 6, 2010

Must see: Photo Galleries

Member Comments