Almost two-thirds of adults in the UK are overweight or live with obesity, according to research. Even worse, further studies show that most people who fall within this category are different when it comes to their ability to control their appetite. Cambridge scientists found that a key part of the brain (the hypothalamus) responsible for controlling appetite is different in obese and overweight people compared to people of healthy weight, affecting the former’s ability to control their appetite. Generally, hunger and appetite are signals that your body needs energy or craves certain foods, but feeling constantly hungry, especially after you’ve had a full meal, can lead to overeating and cause and possibly being overweight. The following are some healthy ways to control your appetite.
Eat more protein and healthy fats
Not all foods can satisfy cravings and hunger equally. Some foods can fill your plate but will hardly fill your stomach, leaving you unsatisfied and craving more. Proteins and some healthy fats, for example, have been proven to be more effective in satisfying hunger and keeping the stomach filled for longer compared to carbohydrates, even if you consume the same number of calories.
So, if your regular diet or meals are heavy on carbohydrates, that could be a reason for your constant cravings or inability to control your appetite. Consider replacing some of your carbohydrate foods with protein-rich options like soy products, beans, peas, eggs, lean meat, and Greek yoghurt. You can also add some healthy fats from foods like avocados, nuts, and seeds, and you should start noticing a considerable improvement in your ability to control your appetite. Please note that the intention is not to eliminate carbohydrates from your diet, as it’s an important nutrient, but to replace a significant part of it with protein and healthy fats.
Consider prescription appetite suppressants
Prescription suppressants are medically formulated to aid in weight loss by reducing feelings of hunger and increasing fullness. These are particularly meant for people struggling with obesity and other health issues that affect their eating patterns. You can consider them your last resort if all other means to control your appetite or shed unhealthy weight have failed. Some of the common prescription appetite suppressants include phentermine, diethylpropion, and liraglutide. You can also find anorectics and prescription injections for appetite suppressants like Mounjaro. Products like the Mounjaro release is expected to regulate appetite, causing you to feel fuller and less hungry.
But please bear in mind that prescription appetite suppressants do not work alone; you’re supposed to combine them with a reduced-calorie eating plan and regular physical activity. Also, it’s important to first speak with your doctor or dietician before using any prescription appetite suppressant.
Exercising can also help control appetite
Believe it or not, a round of exercise or physical activities can suppress hunger hormones, which can help you curb your appetite. Of course, it’s also possible to feel hungry or work up a good appetite after exercising, but that’s only to remind you to replace or replenish the energy you lost during the workout. That’s why it’s important to properly fuel your body before any physical activity so you can sustain your activity without feeling weak afterwards.
Unfortunately, many people do the opposite – cutting their calorie intake so much that they barely have any energy stored up to burn during their workouts. That also leaves them constantly hungry and craving for food. So, if you feel like exercising makes you hungry and leads you to eat more, that could be because you fail to fuel your body enough before your workouts.
Eat fibre-rich foods
A high fibre intake can easily help you control your appetite, as it slows down the digestion process and causes the body to release fullness hormones. But that’s not all; eating fibre-rich foods also causes the body to produce short-chain fatty acids in the gut, and these are also believed to further promote the feeling of fullness. Viscous fibres like psyllium, guar gum, and pectin thicken when they mix with fluid in the stomach, causing them to occupy more space and leaving you feeling more filled.
Some research even shows that viscous, fibre-rich foods like beans, lentils, and chickpeas can increase your feeling of fullness by as much as 31% compared to other foods not high in viscous fibre. You can also add fibre-rich whole grains to further increase your ability to reduce hunger. Even better, consider pairing your fibre-rich diet with the proteins and healthy fats mentioned earlier to double the fullness effect.
Drink water before every meal
Studies have shown that drinking a large glass of water directly before eating can make you feel a lot fuller, less hungry, and more satisfied after your meal. You can also consider a light soup starter in place of water to quench your appetite a little before delving into the main course. Even better, you can drink a large glass of water and then take a light soup starter before you eat to reduce your appetite even more. The logic here is pretty simple: a glass of water or a light soup can fill the stomach enough to reduce your urge to eat more than you should.
Don’t multitask when eating
Understandably, it’s nicer to eat while catching up on your favourite show or watching a movie. But experts have revealed this is one of the quickest ways to let your appetite get the better of you. The same applies to engaging in a conversation, playing video games, working behind your computer, reading, or multitasking in any way when you’re eating. All these can result in mindless eating, causing you to consume a lot more than you should without knowing. With time, this form of mindless eating turns into a habit, and your body gets used to consuming more than it should.
Instead, practice mindful eating by paying attention to what’s on your plate. Let your senses savour each aroma, flavour, and food texture, as that can help you enjoy your meals a lot more and eat less. The same goes for snacks, too, especially when you eat them on your feet. Combine mindful eating with the other tips already mentioned, and you’ll have better control over your cravings in no time.
