5 Ways to Decrease Your Appetite
Here are five simple and super easy ways to decrease your appetite and keep you satisfied.
1. Drink more water and eat water too.
First, drink it. All too often we interpret our body’s thirst for water as hunger for food. Make sure you’re drinking enough water throughout the day to avoid this mistake. When you do get hungry, drink a glass of water before you eat. We also often realize we’re full after we’ve overeaten. Drinking a glass of water before you eat will help you recognize the full feeling before overeating occurs. Second, yes, eat it. I know, it’s silly to say, but do it. Eat water. Fruits and veggies are super high in water content. They will fill you up with fewer calories and help keep you hydrated. Melons like watermelon and cantaloupe are more than 90% water. Other fruits like blueberries, oranges, peaches, raspberries, plums and apricots have more than 85% water content. Veggies with fantastic levels of water content are celery, cucumbers, zucchini, and tomatoes. Other great water source veggies are broccoli, cauliflower and spinach.
2. Eat proteins and fibers.
Substituting carbs and sugars for more protein and fiber rich foods will help you feel full longer. Carbohydrates and sugars are digested and metabolized quickly, where as proteins and fibers take longer to digest. The sweets are a quick fix for energy but the benefits of proteins and fibers will stick with you well into your day. You will have lasting energy and suppressed appetite with no crash later. The best time to eat protein and fiber is bright and early in the morning. Make sure your breakfast is protein and fiber rich, and it will keep you feeling full and satisfied all morning long.
3. Instead of inhaling food, try inhaling just a scent.
You may think that smelling food when your hungry will just make your mouth water even more, right? I won’t say it isn’t so, but there are some scents that have been proven to reduce calorie intake. I’m not saying go smell a garbage can to suppress your appetite, although it will probably work. We’re talking about peppermint, green apple, banana and vanilla. These scents have been found to please the brain and decrease appetite. Peppermint is the most notable. In one study, people who smelled the aroma of peppermint every two hours ate fewer calories, 2,700 fewer calories that week in fact! So keep a little jar of peppermint oil or a small vanilla candle on hand. GIve it a sniff when no one is looking.
4. Play mind games.
Trick yourself into eating less. Eating smaller portions is easier if you use smaller plates. This way your plate still looks full even when you’re eating less. Ever notice that almost all restaurants are decorated in warm colors? That is because cool colors like blues and greys suppress appetite. Blueberries are one of the only natural foods that don a blue hue. Because of this our appetites are not stirred by the color blue. Instead they can be suppressed by the unnatural color. It is thought that being exceptionally turned off by the color blue might be because we subconsciously link the color blue to poison berries or plants. To use the color blue to your advantage, consider buying small blue dishes or large blue place mats. Get a blue light for your fridge or go all out and paint the walls blue, though I don’t recommend it.
5. Think about it.
Here’s the easiest way that you can decrease your appetite. When you feel like grabbing a snack, pause for a moment and think. Think about why you are hungry. Are you hungry or are you really thirsty? Are you hungry because you are bored? Are you hungry because you are stressed? Are you hungry because it’s meal time or because you actually need food? Take just a moment to consider why you have the sudden urge to reach for food. If you’re sincerely hungry or thirsty, grab a glass of water first. If you are looking to eat because you are bored, find something to do to occupy your mind or chew a piece of gum to occupy your mouth. If you are reaching for the ice cream because it’s been a rough day, go for a walk or take a hot bath instead. If you’ve thought about it and made the decision to have your glass of water and eat, then be aware of the fact that you’re eating, slow down and focus on chewing your food completely. It will help you avoid overeating, burn more calories in the process and make you feel more fully satisfied.