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Actions and Appetite: Natural Ways to Suppress the Urge to Eat

By Martha Michael

Natural Appetite

There are countless reasons you may find yourself feeling the urge to eat when your body doesn’t need the extra fuel. From boredom to bitterness, everyone reaches for a cookie sometimes when taking a walk or connecting with a friend is a better solution for a personal problem. Examining why you overeat is a good way to begin the process of lowering your craving for food. There are also natural appetite suppressants, including food choices and healthy habits that can help you slim down.

Your Appetite and Your Mind

You may need more engaging hobbies -- even video gaming can be a distraction from mindless eating. It’s also possible we aren’t dealing with our emotions appropriately (that’s when video games may be getting in the way).

Efforts to manage your negative emotions can help you make headway in battling a mood-food cycle of weight loss or weight gain, says an article by the Mayo Clinic. Some of the most common feelings that drive people to overeat are:

  • Fatigue
  • Relationship problems
  • Financial pressure
  • Work stress
  • Health issues

Eating habits are often tied to your emotions and sometimes serve as a distraction from your problems even though you’re getting little enjoyment from the food. In cases when comfort food does cheer up the binge-eater, the boost is temporary and leads to a worse situation -- a battle with weight gain.

Keep a food diary to find your personal problem areas. It enables you to spot patterns when you see the types and times you reach for junk food or fill your plate too many times. Before you eat, ask yourself if you’re physically hungry or just feeding a desire for comfort.

Reaching out for support is a good idea. There are many reputable weight loss programs to connect with others in the same boat. Turn to mentors as well, such as weight loss counselors and trainers. Make an appointment with your chiropractor for a weight loss consultation and to develop a plan for healthier food intake and proper exercise habits.

Taking Action to Suppress Appetite

You may have inherited an oversized appetite, but it doesn’t mean there is no hope for trimming down. Research from various sources say there are behaviors that naturally suppress your appetite, according to Medical News Today.

Drink water before you eat - Data from the National Institutes of Health shows that you find meals more filling if you drink a large glass of water before eating. An eight-week study involving 50 overweight females found that they lowered their appetite and weight by drinking 1.5 liters of water per day. Another liquid starter such as soup for your first course can reduce your appetite as well.

Exercise before mealtime - Physical activity is another pre-meal practice that reduces your appetite. A report in Sports Medicine explains that exercise increases your level of three hormones which are known to suppress your desire for food: peptide YY (PYY), pancreatic polypeptide (PP), and glucagon-like peptide 1 (GLP-1).

Consuming ginger - Although many turn to ginger for a reduction in motion sickness, a small amount of the powdered spice can also reduce your appetite. It stimulates the digestive system, making you feel full.

Foods That Suppress Your Appetite

Your problem with overeating can be tackled with something other than restricting your meal size until you’re hungry by choosing foods that help you feel like you’re full. An article in Shape Magazine has a list of foods that serve as appetite suppressants while also contributing to a healthier diet overall.

Avocado - Good for your heart because they’re high in monounsaturated fat, eating avocados in moderation will add fiber to your diet and send signals to your brain that you’re full.

Green leafy vegetables - Aside from such staples as iceberg lettuce, salad greens that are fibrous and leafy can keep you full for hours. Choose spinach, kale, or Swiss chard to get a healthy serving of nutrients.

Almonds - For Vitamin E, magnesium, and antioxidants, you can’t beat a fistful of almonds. Many people eat them to help with weight management and for their nutritive value.

Eggs - Choose eggs for breakfast instead of bread products or other food choices for long-term fullness. The conclusion of a study showed a drop of 330 calories for those who started the day with eggs compared to participants who ate bagels for breakfast.

Sweet potatoes - Because of its resistance to digestive enzymes, sweet potatoes stay in your stomach longer than other starches. You also get Vitamin C and A along the way.

Whether your weakness is a candy bar or brain candy, what you eat and what you do have an impact on your appetite, which can vary from individual to individual.

While some find video gaming distracts them from snacking, another person can’t get in front of a screen without food and drinks. However, there are certain choices that help you maintain a healthy weight and contribute to mind-body wellness no matter who you are. Take aim at that and you might find yourself a winner.

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