10 simple ways to control your appetite

What are cravings? Why do we have them? Why are they so hard to control, and what solutions do we have to solve them?

Cravings are such a central component in our lives. We encounter cravings constantly, in all moments of our life and they are more often than not difficult to control. Temptations surround us everywhere, sometimes we do not even realize how influenced we are by them, whether we are talking about culinary temptations, nicotine, social media or other types of temptations. However, it is part of human nature to desire sensations that give us a feeling of well-being, especially when we have certain – emotional, professional, social – gaps that we are trying to fill or at least to soothe.

Unfortunately, cravings can turn in time into additional obstacles in reaching our goals, whether we are talking about health, physical, mental or emotional balance. Our life is a continuous battle with temptations.

Further on, we shall discuss food cravings in particular, and in order to better understand the phenomenon, I start by explaining what cravings actually are.

Food cravings are among the most common and intense experiences we can have in our relationship with food. (1) The hypothalamus is the part of the brain that controls the reward system and is responsible for cravings and appetite regulation. Stress and large amounts of sugar are some of the main factors that have a strong influence and can cause uncontrollable cravings. (2, 3)

Tempting foods such as pizza, chips, ice cream have very strong tastes and can stimulate the release of stress and appetite hormones such as insulin, cortisol, dopamine, leptin, all of them playing an active, major role in stimulating the appetite. (4, 5)

Next, I discuss 10 simple methods to prevent and control food cravings:

1. Get rid of the temptations in your house

The simplest method is to eliminate unhealthy foods in the house. In the absence of temptations such as sweets, juices, chips, you will feel less tempted to consume them, and the temptation decreases when you have to leave the house to buy those products.

Also, if family members consume sweets, you could move them to a less visible place, to which you will have little access.

2. Brushing your teeth

In addition to being a healthy habit that helps protect the teeth, brushing the teeth with menthol toothpaste eliminates the urge to eat unhealthy foods because the taste of sugar is unpleasant after cleaning with toothpaste. Also, the idea of needing a new wash after a snack can help us postpone the consumption of food immediately after washing.

3. Drink enough or plenty of water

Drinking water can help you control the sense of satiety, and several studies explain and have proved why and how drinking water, especially before and during meals, increases the feeling of satiety. (6, 7)

4. Replace the snack with healthy food

Many times, the sensations of appetite are difficult to control and we take a small snack between meals. A healthy compromise is to replace that unhealthy snack with another healthy one, such as a banana, an apple or oleaginous fruits (peanuts, almonds, seeds, etc.).

Other snacks full of nutrients that can replace an unhealthy meal are:

– cottage cheese, which has a high protein content and low-calories content

– dark chocolate

– protein shake

5. Prioritize sleep

Falling asleep late at night can influence the timing of meals and the quality of breakfast. (8)

The perception of taste is amplified in the absence of sleep and the appetite for foods rich in fats and sugars increases, which implies the induction of an increased appetite for unhealthy foods, therefore rest must be prioritized. (9)

6. Reduce stress

There is a direct correlation between the level of stress and the increased appetite for sweets, carbohydrates and fats.

 The brain consumes half of the energy needed, and under stress this energy consumption increases. If we do not consume the necessary calories, then the brain is likely to take glucose from the body, which was used for the functioning of the muscles, which can therefore lead to depression over time. (10)

Through meditation, more frequent breaks or even eliminating the stress factor (e.g. changing the workplace if it is too stressful), stress and chaotic eating can resolve by themselves.

7. Practice sports

Sports and movement in general are essential. Studies show that moderate aerobic exercise decreases appetite, especially the appetite for sweets and fatty foods, and increases appetite control with a preference for foods with low energy values and low value of fat. (11, 12)

8. Avoid going out hungry

Schedule your meals. The tendency to consume snacks in the city is high, and quality nutritional products are rare. It would be advisable to have a healthy meal before going out in the town and to take a small snack (e.g. a bar with high protein intake, a banana) with you, in case you are leaving for several hours.

9. The benefits of sugar-free chewing gum

Chewing gum can be very helpful during a diet. Chewing gum, despite popular opinion, seems to help reduce hunger. In one study, the consumption of chewing gum led to a 10% decrease in the amount of snacks consumed by the participants who took part in the study. Chewing gum led to the suppression of appetite and increased the feeling of satiety. (13)

10. Mindfulness, or “conscious eating”

Multiple studies discuss the relationship between “mindfulness” and food, or the importance of being aware and “in-the-moment present” when we eat. This practice refers to the fact of becoming aware of our emotions and relationship with food and what exactly causes our cravings.

In order to be as present as possible during the meal, it is important to eliminate distractions, such as the TV and/or mobile applications on various devices.

Other practices that help us to be aware of our diet are meditation and group discussions with relatives in which physical sensations, emotions and triggers that cause our overeating tendencies and habits are discussed. (14, 15, 16, 17, 18, 19, 20)

Bonus

11. Fasting

Intermittent fasting is another method that can help to control appetite. Along with the reduction of blood sugar, the perception of the sweet sensation also decreases. This process can be supported very well by fasting.

A fasting program could look like this: at the beginning, you can start with a twelve-hour break between meals. Another method consists of the first two meals being taken in an interval of eight hours and with a break of sixteen hours until the third meal.

Conclusion

We all have food cravings. It is a normal feeling and we should not feel guilty about, even if we are in a process of doing our best to lose weight.

The secret lies in finding small tricks to face the cravings, and with an arsenal starting from healthy snacks, rest, to physical exercise and awareness of temptations, we shall definitely succeed in facing any temptation and drastically improve our health and quality of life.