10 Natural Ways to Control Overeating, Without Torturing Yourself

Kapanlagi.com - Controlling appetite is certainly sought after by those who always want to eat even though they have just eaten a large meal or snack. The feeling of hunger may make you want to keep chewing on something. However, if this habit continues, you will gain excess weight.

Basically, everyone has different appetites. Some can control their appetite, but some find it difficult to do so. Excessive appetite can be caused by several factors such as poor eating habits, eating disorders, genetic factors, lack of sleep, or certain medical conditions.

Actually, there are many things that can help you easily control your appetite. The most important thing is to do it with intention and consistency. Because many people lose control of their appetite because of tempting food. So, how do you control your appetite? Let's find out in the following discussion.

1. Drink a Glass of Water

How to control excessive appetite (credit: freepik)

The first way to control your appetite is very easy to do. You just need to consume a glass of water when you feel like eating. Sometimes, the feeling of hunger in your stomach indicates that your body is actually thirsty. So, when you have the desire to eat, try drinking a glass of water and wait a few minutes. If the craving disappears, then your body may just be thirsty.

In addition, you can get used to drinking water before eating. This is to make you feel full and more satisfied so that you won't be hungry after eating.

2. Increase Fiber Intake

Furthermore, another way to control your appetite is by increasing your intake of high-fiber foods. Not only is it good for digestion, but the fiber content in food will also make you feel full for longer.

Therefore, high-fiber foods are highly recommended for those of you who are on a diet program. Some high-fiber foods that you need to consume include nuts, whole grains, fruits, and vegetables. In addition, these foods also have good nutritional content for your health.

3. High Protein Food Consumption

Curbing appetite (credit: freepik)

In addition to increasing fiber consumption, you can also choose to consume high-protein foods as a way to curb your appetite. Protein is known as an important nutrient for various bodily functions. In addition to forming muscle mass, protein is known to be filling, helping with energy formation, and increasing the release of digestive hormones.

Consuming high-protein foods also makes you feel full for a longer time. You can consume foods such as eggs, milk, or meat.

4. Don't Rush While Eating

Who among you likes to eat in a hurry? It turns out that eating in a hurry is not good for those of you who want to curb your appetite. The right way to curb your appetite is to not eat too quickly. When you eat, it takes about 20 minutes to produce a feeling of fullness.

If you eat slowly, it will give your brain time to catch the signal that you are already full while limiting the amount of calories consumed. By doing so, you can easily reduce calorie intake while controlling your appetite.

5. Don't Skip Breakfast

Don't forget breakfast (credit: freepik)

Breakfast is an important thing that you should not skip. Especially for those of you who are on a diet program. Because, regularly having breakfast is the right key to control your appetite.

In fact, when you have breakfast, you won't easily get hungry or full throughout the day. It is recommended to choose a breakfast menu that contains complex carbohydrates, fiber, protein, and a little fat.

6. Avoid Snacking

During leisure time, snacking is the most enjoyable thing. However, when you intend to diet, the way to control your appetite that you should know is by avoiding snacking. Especially if you are used to consuming fried foods, candies, or ice cream.

Because, these types of snacks contain sugar, fat, and calories that are not good for the body. You can switch to consuming dark chocolate. Because, dark chocolate is believed to reduce appetite and reduce the desire to consume sweet snacks.

7. Ginger Consumption

Ginger water consumption (credit: freepik)

Ginger is a spice that has a lot of benefits, one of which is as a way to suppress appetite. Utilizing ginger is also very easy. You can turn ginger into ginger water that you consume regularly. The way to do it is to dissolve 2 grams of ginger powder in warm water and consume it shortly before breakfast.

8. Eating with Small Plates

Small plates also affect the amount of food you consume. To control your appetite, try eating with small plates. This way, the portion of food will be reduced, preventing you from finishing large portions of food. On the other hand, if you use large plates, the amount of food you consume is usually more.

9. Sports

How to curb appetite (credit: freepik)

In addition to reducing body fat, sports also have many other benefits for health, including as a way to curb excessive appetite. It is advisable for you to always engage in sports for less than an hour to control your appetite. If sports are done for more than an hour, a lot of energy will be wasted, making you hungry and increasing your appetite.

10. Use Blue Eating Utensils

This one way to suppress appetite may sound strange. However, several studies have stated that blue color is one of the natural appetite suppressants. Because, there are rarely any blue-colored foods, so the body does not have a taste response to eat. In fact, the brain often responds that the color blue is not safe to eat, so it can suppress hunger excessively.

Those are a series of ways to suppress appetite that you need to know so that you can quickly apply them. Good luck and hope it's useful.

(kpl/dtm)