Appetite isn't always just about hunger. While hunger may indeed be the result of not eating enough, some hard-to-suppress cravings and feelings of hunger can be attributed to feelings of boredom or, simply, thirst. Whatever your reason for wanting to eat happens to be, sticking to a meal plan and having a backup plan for moments of weakness can help you curb your appetite.
Eat Breakfast
Eat breakfast every day to reduce your chances of grabbing vending machine chips before lunchtime. The National Weight Control Registry, a list of patients who have lost at least 30 lbs. and maintained that weight loss for at least a year, is 78 percent full of people who report eating breakfast nearly every day. Foods rich in fiber and protein will help you feel full longer. Have an egg and a piece of whole wheat toast or stir some peanut butter into a bowl of oatmeal topped with fresh bananas to get a combination of protein and fiber.
Eat Regularly
The most intuitive way to curb cravings for high-calorie foods is to frequently eat small, healthy meals. Michèle Turcotte, MS, RD/LDN of The Diet Channel online, suggests eating between five and six small meals every day, which is equivalent to eating every two to three waking hours. Your meals should contain a balance of nutritious and filling foods, such as lean meats, fish, fruits and vegetables, whole grains and nuts. Don't completely ignore hunger pangs; if you have already packed some celery sticks and peanut butter in your bag, you can just pull them out when you are tempted to eat an unhealthy snack.
Reach for Water and Nuts
Your body sometimes feels hunger when it is actually thirsty. Drinking plenty of water and eating foods that are full of water, such as fruits, can help you fight off feelings of hunger. Pair your glass of water with a handful of protein-rich almonds to hold you over until your next meal.
Savor the Flavor
According to Wellsphere online, your brain doesn't recognize that your body is full until 15 to 20 minutes after you have eaten. Eating your meals slowly will allow your body to register feelings of fullness. Also avoid distractions, such as watching television, during mealtime to help you stay mindful of the food going into your body.
Distract Yourself
Although you shouldn't be distracted while you eat, distractions can help you forget about a between-meals craving when it is in full force. Many cravings last about 10 minutes, according to Dr. John Foreyt of Baylor College of Medicine, in an interview with "Reader's Digest." Diversions, such as phone calls to friends, exercises to music and meditation can help you fight off those urges.
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