“How to stop eating” is an enigmatic topic that has people trying to decipher for a while. Perhaps the reason this seems to be a mystery is that, in fact, the answer is actually quite simple. Once you get to the root of things and try to learn more about your body, and identify the reason behind your insatiable appetite, it all starts making sense. However, you still need to have some reliable tricks up your sleeves to use if/when you need it. In this article, we will introduce 7 factual ways that you can adopt to curb hunger and appetite:
1- Eat Well
Although this might sound like a blatantly obvious way to curb hunger, many people don’t know how to do it. To make it simple, when eating, consider quality over quantity. Skipping lunch after having devoured a bag of chips as an afternoon “snack” does more harm than good. Not only will you fill up on food of low nutritional value, you set your body up for an inevitable crash, causing you to overeat to restore your energy levels. This triggers a vicious cycle of constant hunger. Instead, you should focus on nourishing your body with whole foods that are rich in essential minerals and vitamins to fulfill your body’s needs.
2- Drink Water
Studies have shown that almost 37% of people mistake thirst for hunger, explaining why you usually end up overeating when a sip of water would have sufficed. While there isn’t a specific way to teach your mind to differentiate between feelings of thirst and hunger, your best bet is to always reach for your water bottle first when you feel a pang. If the feeling of “thirst/hunger” persists after drinking, you will be sure that you are listening to your body and not falling for your mind’s tricks. Drinking water is also a good way to fill up your stomach so that it can hold on a little longer until you can sit down and enjoy a proper dinner.
3- Look for Answers
To give yourself the best chances of controlling your hunger, you need to get educated on the different options that you have. Join online forums, talk with people like you who are facing similar issues, and listen to their advice. You can also subscribe to professional health blogs where these experts will introduce you to the latest studies and trends in the world of health and wellness. However, you must manage your expectations, as there isn’t a magic way to control your appetite. There are only facts, trials, and errors that you will have to go through on your own.
4- Try Appetite-Suppressants
If you are eating a well-balanced diet and staying hydrated, yet you still feel hungry all the time, then maybe it is time to try an appetite suppressant. Appetite suppressants are dietary supplements that work on managing your cravings to help you stay committed to your healthy diet. It is better if you take appetite-suppressants upon your doctor’s recommendation as she/he will prescribe a safe dosage for you and follow up with the efficiency of the drug you are taking.
5- Maintain an Exercise Routine
After you do an exercise, specifically a high-intensity one, your body releases satiety hormones that make you feel full right after which will give you more control over your eating habits. Try to get in at least 30 minutes of exercise every day to maintain your body’s levels of these good hormones.
6- Eat Enough Fiber-Rich Foods
Fiber is an excellent nutrient that can keep you full for a long time. This fullness that you get after munching on some crunchy vegetables or a hearty bowl of beans is solid proof that adding fibrous foods is indeed a smart way to curb your hunger. Also, fiber-rich foods, roughage as they are commonly known, will support the health of your digestive system so it doesn’t get to be the reason behind your hunger problems.
7- Be Truly Present When You Eat
Focusing on the food in front of you, and taking enough time to savor each bite, is a great way to train your mind to command you to stop eating once your stomach is full. Alternatively, if you are used to eating lunch in front of the TV or while working at your desk, it will be very hard for your mind to focus on your satiety and will end up messing with your appetite controls. Think of eating as a sacred activity that you need to respect and be present mentally as much as physically. This will help you control your hunger in the long run.
Managing your appetite is a long journey, and even though most people struggle with it, it is a very personal one that doesn’t have any shortcuts. Use the above science-based tips to help you along the way. However, make sure you are in the right mindset before you start. This increases your chances of success. Be kind to your body and give it the time it needs to get there.