Facts on Appetite
1. More Complicated Than You May Think
While most people just view an appetite as our normal desire to eat, it is a truly complicated and scientific device. Originally, our appetite simply kept us alive but today it seems to be driving many Americans towards death. The appetite is difficult to understand because it's not just a single system in our bodies. It involves many different factors including our senses, chemistry, biology, and psychology. Doctors around the world are studying how to control it, modify it, and satisfy it all at the same time.
2. Going Up
The desire for more food than you normally eat can be hyperphagia or polyphagia. Hyperphagia is associated with an abnormality in the hypothalamus and results in eating beyond normal limits, even to the point of vomiting. Polyphagia is medical term for simply overeating, though this may be the result of psychological and endocrine gland disorders. Some of the underlying reasons for overeating include anxiety, depression, diabetes mellitus, Graves' disease, hyperthyroidism or hypoglycemia. Polyphagia is very common and does not always result in weight gain.
3. Going Down
A number of different factors can contribute to your loss of appetite. A poor appetite may be the result of a common illness like a cold or the flu, stress, being emotionally upset or depression. Certain medications may diminish your appetite as well. Antibiotics, codeine, Demerol and chemotherapies are all medicines that can work as appetite suppressants. If you've lost your appetite for any of these reasons, be sure to eat high-calorie healthy foods when you do eat. Try eating smaller meals more often throughout the day as well.
4. That Needy Feeling
An imbalance of blood sugar is often the key element in creating cravings but there are often other factors at work as well. Some people crave certain foods, commonly called "comfort foods," because they provide emotional relief. Hormones can also cause us to crave specific foods, as is assumed when a premenstrual woman craves chocolate. Some pregnant women also develop unique cravings. The best ways to control cravings is to eat a well-balanced diet at regular times, avoid too much sugar or salt, and stay away from stimulant foods and drinks like caffeine and sweets.
5. Taking Control
Whether you eat too much or too little, there are ways to control your appetite. The best behaviors to adopt are eating well-balanced healthy meals of reasonable portions. Eat plenty of proteins, vegetables and fruits while eating carbohydrates and sweets in small quantities. Take your time when eating to allow your body to realize it's filling up. Include small healthy snacks to maintain a steady metabolism. Exercise moderately to maintain a steady burning of and need for fuel.
Member Comments
by laurenplum on June 22, 2008 at 6:14 PM
Along with taking control you should try to drink water before eating. Many times we confuse being hungry with being thirsty. I like this article.
by miahly on August 14, 2008 at 11:16 AM
What are some healthy foods that make you feel full? I've heard apples are good for this - but does anyone have some other suggestions?
by linksage on October 18, 2008 at 10:08 PM
Depends on the person, I suppose. About an hour after I eat an apple, I get really hungry. Skim Milk, soy milk, and oatmeal seem to be the best at controlling my appetite.
by newdoc17 on November 21, 2008 at 2:54 PM
Foods that help you feel full: "lean protein" like white meat chicken or turkey, egg whites, fat free Greek yogurts, baked fish; also whole fruits and vegetables with the fiber intact (instead of juices),=; whole grains with the fiber intact (not "white breads"), and food with a lot of water volume IN the food intself (like broth-based soup, low fat chilis, fruits). sometimes adding a dash of food with fat (like a few nuts, or a tsp of olive oil) will also help you feel full.
by pragyansmita on May 19, 2009 at 9:36 AM
Some items that make me feel full are -- Multigrain bread -even 1 slice - fills me up. Or cereal with fat-free milk. 2-3 cucumbers sliced up also helps me feel full. These help me get a better control on my cravings! :)
by vegdancingqueen on May 19, 2009 at 1:47 PM
protein/fiber rich foods such as lentils,beans{preferably cooked dry beans b/c canned have preservatives and sometimes more fat},whole grains{oatmeal,brown rice,barley for example},as well as veggies/fruits,nuts and seeds.eat as little processed foods/sweets/white flour as you possibly can or cut them entirely out.also lots of water,no caffeine/artificial sweetener you get the idea tofu and other natural vegetarian sources of protein are very good
by SJthomas on September 2, 2008 at 1:35 AM
fibre filled food fill you up fast! a good meal is always chicken or fish with a decent amount of high fibre veggies!
by anasarabia on September 10, 2008 at 10:14 AM
I heard drinking a cup of water before eating also helps fill you up as well as the digestion of your food, busting your metabolism.
by cliome on October 24, 2008 at 2:24 AM
Try a protein meal-it doesn't cause as much fluctuation in your blood sugar. Personally I find an oily fish such as salmon, served with potato a very healthy and filling meal
by John21166 on January 15, 2009 at 5:07 AM
I think drinkwater, or a diluted juice does help hunger cravings. I still find though it is really difficult to keep rmembering to drink enough. Has anyone overcome this problem?
by Yet2amaze on January 17, 2009 at 8:16 PM
I found out that drinking JUST water was HARD... however Crushed ice in water then swirl it till real cold... and drink ... This helped me I drink it alot better and I find myself WANTING water now. takes about a week toget in to the Habit of chrushed ice in water but MmMMM it makes water better. Hope this helps. If not you can try what my friend does she makes herself drink 3OZ of water evertime she wants to eat befor letting herself eat then she follows up the meal with atleast 3 oz water and if she gets thirsty from the meal... you guessed it she drinks water.
by Jonaslover100 on January 29, 2009 at 12:10 PM
I've found that if i keep a water bottle or cup of water on my desk i remember to drink. I can drink it slowly and the moment it's empty I go fill it up again. By doing this i have gone from not drinking anything to drinking lots. Not only does it keep the hunger away but it also makes my skin look a lot healthier.
by pragyansmita on May 19, 2009 at 9:40 AM
I have a 1 liter can of water at my desk. That helps since I don't need to step away frequently to get water and thus, forgetting to get water to drink! Water therapy is a well-known technique to lose weight. As soon as you wake up and before even brushing your teeth, drink 2 liters of water. Before 1 hour of lunch/dinner, drink 1 liter of water (I may be mistaken here - it could be 2 liters of water also). This keeps your body clean and helps prevent overeating.
by gabannapanna on January 16, 2009 at 9:26 PM
When I get hungry, I "pig out" on raw veggies - snap peas, zuccinnie, cut up celery, red peppers and brocolli. I eat till I can't eat any more. And - NO DIP! Believe it or not, it works. If you stuffed your tummy with all this hard to chew, crunchy and watery stuff, it does take a while for your system to digest it. Meanwhile you feel blissfully full. This, and drinking water is best for hunger.
by strongsusan on January 27, 2009 at 6:12 AM
If I am craving something like chocolate and have had my water and other healthy subs (ie:fruit or raw veggies already) I just have a very tiny portio and that can do the trick. I think portion control is the secret and that way you don't make so many foods forbidden. That "knowing you can't have it" can cause more harm than good. Have a bite and stop- drink more water.
by Padfoot_kitty on January 28, 2009 at 7:09 AM
I usually eat every 2.5-3hrs every day (small meals with snacks in between). The problem occurs when I go for too long between afternoon snack and dinner - that's when my brain goes in to panic mode and tells me to eat everything in sight. Its almost like binging and I can't stop until my stomach is about to burst. I try to avoid these by keeping granola bars or nuts with me. But when I don't have these I have a snack and drink heaps of water, wait 20mins (go for a shower or something that requires thinking), then sit down for a regular dinner. The worse thing to do is prepare for dinner cos I find I just snack on the ingredients and end up eating two dinner portions.
by Minerva97 on May 19, 2009 at 10:57 AM
I usually have a snack at about 3pm. I'll go to the gym between 5 and 6, and won't get home until between 7 and 8. By that time, I am starving, and usually munch while I make dinner. I have been making healthy dinners, but the chips and salsa appetizer is what will add those calories on quickly. After two hours at the gym, I feel "entitled" to food, but I ALWAYS seem to end up over eating at dinner. I don't starve myself during the day, and have actually gained 10lbs! Bah!
by Jonaslover100 on January 29, 2009 at 12:05 PM
When you have the urge to eat, but don't need to eat try chewing gum. I've found it to be really helpful to keep away those diet blowing snacks.
by spektro on January 29, 2009 at 6:16 PM
I noticed when I brush my teeth I fell no hunger, even if I had before, I guess the mouthwash or something does the effect, i dont drink it just regular use lol.
Maybe is safe to brush my teeth often, will help fight cavities too.
Does anyone experience the same?
by Jonaslover100 on January 30, 2009 at 6:57 AM
YES!!! This totally works. I also find that when i eat junk food it's really hard to stop. Brushing my teeth helps with that too.
by deeyingst on January 31, 2009 at 5:40 PM
Same happens to me. I thought maybe it was because my mouth feels fresh so I want to keep it that way. Dee
by Minerva97 on May 19, 2009 at 10:58 AM
After I brush, it's hard to "ruin" that nice clean feeling with food.
by tanny982 on January 31, 2009 at 12:08 PM
To help my hunger cravings I chew gum and drink water and it does the trick for me.
by FireDownBelow on March 21, 2009 at 5:24 PM
Water is good for helping your belly feel full, and I carry around tic-tacs to give my mouth something to do. I'm a big muncher... I could literally eat all day!
by deeyingst on January 31, 2009 at 5:44 PM
I keep 6 (16 oz) bottles of water in the fridge. I # the lids and drink all six each day. I got in this habit and now crave the water. Some times I drink more water but try to drink juice or milk instead. I also drink two cups of coffee each morning. Two bottles of Pop a month as a reward. This works for me.
by PoiJosh on February 8, 2009 at 6:07 PM
I have a 28oz water bottle which I keep with me at my desk; I make it a goal to drink all of the water before 10:00AM then I fill it up again and make it a goal to finish that bottle before I 3:00PM. I also drink Green Tea with Honey to give me a beverage with flavor. I read studies that suggest drinking Green Tea helps suppress cravings for food, I add the honey so it has a bit of a sweet flavor and gives me some natural sugar.
Setting goals with your self may help one make drinking water a habit. After drinking the proper amounts of water you may feel your have more energy and your memory is a bit sharper. Additionally I find myself to be more aware of when I am becoming dehydrated.
by GRAMMATEX on March 18, 2009 at 12:48 PM
I you have toruble drinking plain water, you can add a couple of drops of lemon juice. It just makes it fresher. I was drinking crystal light but the sweetness seemd to make me crave more sweets. The lemon water works great and I drink 3 to 4 32 oz containers of water every day.
Grammatex
by THERESA63 on April 17, 2009 at 5:22 AM
good ideas. I,m new at this and I like that idea. plus you get clean breath!
by mariemay on April 24, 2009 at 4:35 AM
drinking water is easy for me, sometimes I have to make myself slow down. I dont like coffee or tea, my body does not like caffenne, I am diabetic so juice is to high in sugar, dont like diet pops so water is my only choice. I drink around 10 - 12 16oz bottels a day.
by pragyansmita on May 19, 2009 at 9:43 AM
I love this post. There are so many useful real-world tips on how to control hunger in the comments. Maybe a summary of the comments will be a great to-do list to keep closeby and refer to when the panic-hunger attacks!
by Minerva97 on May 19, 2009 at 11:00 AM
I used to HATE drinking water. I'd always drink sugar free Koolaid. But now, I bought a Pur filter for my tap. It has the flavor pack on the front, where you can add a few drops of flavor to your water. I usually drink a gallon of water a day now. That doesn't even include what I drink at the gym! The flavoring just makes it taste good, but doesn't add a lot of bad stuff.
by Shelley10001 on May 19, 2009 at 11:11 AM
I am involved in a weight loss program where our coaches tell us that it is 'physically impossible' to lose weight without drinking a minimum of 64 ounces of water each day. Those who are overweight need to drink even more than 64 ounces. I visited the kitchen department of a store and purchased a 64 ounce bottle, which has the pop-up (but screw-off) top and can be used like a water bottle. Each morning I fill up the bottle with water and don't allow myself anything else to drink until it is all gone. (I do drink two cups of decaf coffee first thing in the morning. Avoid caffeine as it is an appetite stimulant.) After my morning coffee I use my bottle to refill my coffee mug with plain water and microwave it for about a minute. If you work at a desk and sip on coffee all morning long, you will be amazed at how you don't even notice you are drinking water instead of coffee. At lunch time the water from my bottle is my beverage, and usually sometime before afternoon 'coffee' break my 64 ounce bottle is empty! I love soda, and once could drink 3 or 4 diet sodas each evening. I think that craving must have been because I was actually thirsty. I now am satisfied with one soda each evening - or sometimes none at all. And guess what, the weight is coming off at the rate of 2-3 pounds a week, without drastic dieting! I am now a believer in 64 ounces of water a day!!!
by redriessen on May 21, 2009 at 3:21 PM
wouldn't all of the extra water weight increase your body weight?
by majstikleo on May 26, 2009 at 11:14 AM
water weight should actually be renamed to sodium weight, water weight is actually caused by an excess level of sodium in our bodies causing us to retain more water then our body needs to maintain its daily functioning, if you find it hard to drink enough water or get board a few ideas 1. add your favorite citrus to it a sqeeze of lemon, organge, lime or if you have a juicer add some of your juice extremely diluted. Reduce the amount of sodium you intake the less you have the more your body will thank you for it most over processed foods have tons of sodium, you will also get more energy from it.
As far as foods eat high quality and volume low calorie ex. lettuce (1 cup 6 calories), cucumber, watermelon, popcorn (no salt or butter).