Appetite for food has a complex function that is not fully understood, but involves the close relation between your digestive and nervous systems with a number of hormones and substances functioning as mediators. If you want to lower your appetite, you can consider any one of several options. However, you should speak to a medical professional prior to attempting to lower your appetite.
Step 1
Eat low-glycemic index foods. These foods have the ability to slowly raise your blood sugar levels and therefore, insulin levels. When sugar and insulin increase and decrease slowly, it becomes less likely that your body will feel hungry.
Step 2
Consume dietary fiber. Consuming sufficient fiber contributes to the feeling of satiety or fullness.
Step 3
Eat foods with fewer calories per volume. Consuming less energy-dense foods can also help to lower your appetite. For example, soups and broths have large volumes that will make you feel full and reduce your appetite.
Step 4
Reduce the variety of flavors you eat at mealtimes. According to David Katz, M.D., of the Yale School of Medicine, reducing the variety of flavors can also contribute to reducing your appetite.
Step 5
Eat slowly to better gauge how much food your body really needs.
Step 6
Eat a number of small meals throughout the day rather then eating a few large meals. Large meals will induce a rapid increase in energy levels, but these energy levels will drop just as fast making you feel hungry more often. Additionally, you should never go long periods of time without eating because your body will want to eat more food after a long period of hunger.
Step 7
Drink lots of water throughout the day, especially before and during meals.
Step 8
Remove foods from your sight so that you do not stimulate your brain into desiring food.
