An urge to eat can result from boredom or the fact that you're on a diet and your body senses imminent starvation. Your mind might prompt the urge; your body can respond or it can be a combination of both. Hunger is associated with a hormone called ghrelin. When your ghrelin levels rise, this tells your brain that it's time to eat.
Step 1
Apply common sense. Ask yourself when you last ate. If you're lazing in front of the television and what you're watching hasn't really gotten your attention, you might be thinking about food for a whole different reason than real hunger. For example, your urge to eat might be the result of a commercial for fast food that you just viewed. If it's only been an hour or so since you ate a full meal, you probably don't really need to eat. Leave the TV and give your mind something else to concentrate on instead.
Step 2
Eat protein when you do sit down to a meal. Your digestive system has to work harder to process protein, so you'll feel fuller longer but follow dietary guidelines. According to the Centers for Disease Control and Prevention, you should limit protein consumption to no more than 35 percent of your daily calories. The CDC warns that "protein contributes to calorie intake." If you're on a diet where you're watching your calories, stocking up on too much protein can push you over your daily calorie limit, negatively affecting weight loss.
Step 3
Chew something between meals. The website, ScienceDaily, reported on a study at the University of Rhode Island in 2009 that indicated that the act of chewing can convince your brain that you've just eaten, even if you haven't. Choosing a cupcake might satisfy your appetite, but if the idea is to avoid overeating and weight gain, that's counterproductive. Opt for celery sticks or sugarless chewing gum instead.
Step 4
Exercise. Even taking an energetic walk will help, but if you actually go to the gym and engage in an aerobic workout, this has the added advantage of lowering ghrelin levels.
Step 5
Shop sparingly. If you really stocked up the last time you visited the supermarket, you might feel like you want to eat simply because you know the food is there. You might be less tempted to indulge if what you're craving can't be easily found in your kitchen.
Tips and Warnings
- If you're on a diet, avoid starving yourself. Especially avoid crash and fad diets. Such diets might leave you with a nutritional imbalance, according to the MayoClinic website. You might feel like you want to eat because you're nutritionally deficient.
References
- FitDay: How to Control Excessive Hunger
- Klee Irwin's Health Breakthroughs; 10 Ways to Control Appetite & Beat Hunger; Mary Jane Bovo, M.D.; 2008
- American Institute For Cancer Research; Cancer Research Update; July 2011
- Centers for Disease Control and Prevention; Protein; February 2011
- ScienceDaily; Chewing Gum Can Reduce Calorie Intake, Increase Energy Expenditure, Nutritionist Finds; November 2009
- MayoClinic.com; Weight Loss: Choosing a Diet That's Right For You; Mayo Clinic Staff; June 2010
Member Comments