Q: I am always hungry. Do you have any suggestion how to lower my appetite?
A: Appetite for food has a complex function that is not fully understood, but involves the close relation between your digestive and nervous systems with a number of hormones and substances functioning as mediators.
Here are my suggestions to help you slow down, consume less, and feel fuller longer:
1. Slow down!When you eat more slowly, the sugar in your food has time to hit your bloodstream and trigger the sensation of fullness.
2. Drink a glass of water before each meal.
3. Eat with your opposite hand. It will definitely slow you down, and any tendency to “shovel” food will disappear.
4. Don’t eat in front of the TV to avoid mindless munching and the surprising discovery that you’ve eaten the entire container of ice cream.
5. Chew your food 15 to 20 times per bite. This not only aids digestion, it’s another great tactic for slowing down.
6. Eat more almonds. Almonds are another powerful food, high in protein and fiber. Together, these nutrients curb your appetite and prevent blood sugar spikes responsible for overeating. And your body doesn’t absorb all of the fat from almonds. This means you get fewer calories, promoting fat loss. Eat an ounce of almonds daily, which is roughly 23 almonds.
7. Try eggs. If your cholesterol levels are normal, eating one egg in the morning can assist with reducing your appetite and not overeating later in the day. Eggs contain amino acids, which are responsible for building muscles.
8. Fruits and vegetables are high in fiber and low in calories. This means you feel full longer, helping you consume fewer calories. You need at least three servings of fruit and four servings of vegetables daily.
9. Curb your appetite by eating foods made with whole grains, such as whole-grain cereal, brown rice and whole wheat bread. Whole grains are a good option for suppressing your appetite because your body takes longer to digest these products. Cut out refined grains, such as white bread, white pasta and foods high in sugar to prevent hunger cravings.
Marianna Szoke
Certified Personal Trainer, Nutritionist & Wellness Consultant
Las Vegas, NV
