Eating can be a good thing, but it can also be your enemy. Food provides you with the energy you need to survive and it can be a satisfying treat, but eating too much food can also lead to unwanted weight gain. Therefore, taking steps to suppress some of your appetite cravings may help you keep your weight in check and live a healthier lifestyle.
Avoid Temptation
When you have the urge to eat something unhealthy or the temptation to give in to an unhealthy indulgence, avoid it. According to Dr. John Foreyt, of Baylor College of Medicine, cited by "Reader's Digest" magazine, cravings last about 10 minutes at a time, and if you can distract your attention for those 10 minutes, the craving will usually go away.
If you are at work and tempting food is around, leave that area and return to your desk. At home when a craving hits, go outside for a walk around the block, run errands or visit with a friend. The key is to not stay in the presence of the tempting food and to get your mind on something else.
Keep Water Close
Drinking water is one of the keys to reducing your appetite at meals and throughout the day. NaturalNews.com reports that drinking an 8 oz. glass of water when you begin to experience the feeling of hunger will suppress your appetite. Water fills you up and hydrates your body. Many times, thirst is mistaken for hunger, in which case you might crave food when you really just need to drink water. Carry a refillable water bottle with you everywhere you go to make it easier to keep up your water consumption. Drink water with every meal, as the water intake helps you eat less at meals.
Eat Fruit
Eating a serving of fruit as a snack can help suppress your appetite. Fruits combine high-fiber benefits along with hydrating benefits. Most fruits are packed with fiber and water, which are natural appetite-suppressing qualities. Eat fruits such as blueberries, apples, blackberries and strawberries to help you reduce your appetite. Also, having these fruits on hand will give you something healthy to eat as an alternative to unhealthy temptations that might confront you.
Consume Protein and Fiber
According to "Parade" magazine, protein takes longer for your body to digest, allowing you to feel full longer, and fiber expands your stomach, which also keeps you feeling full. Therefore, eating foods that contain a combination of fiber and protein can help you suppress your appetite and eat less. Some of the healthier fiber and protein options include beans, lentils and protein-rich whole-grain products, notes "Parade."
Exercise More
Exercising not only burns calories, it also reduces your desire to eat after you finish your exercise routine. According to the American Physiological Society, exercise reduces your appetite due to changes in certain hormones that affect hunger. Therefore, if you feel the hungry, take a trip to the gym or go for a jog. The exercise will reduce your appetite for the time being while also increasing the amount of calories you burn.
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