Controlling Appetite

Controlling Appetite

Controlling Appetite
Controlling your appetite and controlling what you eat is not exactly the same thing. You may find that you're eating even when you are not hungry.

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    A , Family Medicine, answered
    A high-nutrient diet can set you free from your food addictions and allow you to lose your toxic hunger. The food cravings will end and you will be able to stop overeating. Then, you will be back in contact with true hunger. When you achieve that, you will be able to accurately sense the calories you need to maintain your health and lean body.

    As you adopt a high-nutrient eating-style, it is common to go through an adjustment period in which you experience fatigue, weakness, lightheadedness, headaches, gas, and other mild symptoms. This generally lasts less than a week. Don't panic or buy into the myth that to get relief you need more heavy or stimulating foods, such as high-protein foods, sweets, or coffee.

    The feelings associated with these symptoms are not how true hunger feels. It is our unhealthy tendency to eat without experiencing true hunger that has caused us to become overweight in the first place. To have become overweight, a person's food cravings, recreational eating, and other addictive drives have come into play. Poor nutrition causes these cravings, and nutritional excellence helps normalize or remove them. You will no longer need to overeat when you eat healthfully.
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    A answered

    You could crush that three p.m. cookie craving just by chewing a little of this -- gum.

    That's right. A study found that chewing gum can really put the kibosh on your afternoon appetite in a big way.

    People who chew either sweetened or sugar-free gum after lunch feel full longer, have fewer hunger pangs, have fewer cravings for sweets and eat fewer afternoon snacks compared with people who don't chew gum.

    How does chomping gum suppress hunger? It's simple. When you eat, your taste buds are stimulated by the food. But the cool thing is that exposure to the tastes and smells of food also lessens how good it tastes. That, in turn, is one of the cues that signal your brain that you're full, so cravings go away. Chewing gum may have this same effect -- but without all the calories!

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    A , Integrative Medicine, answered
    Not all packages are created equal. Many people assume that small packages of cookies or crackers or medium-sized beverage containers are single servings. For purpose of price, logistics, placement, trickery or whatever it may be, a packaged item may contain several servings. A normal sized bag of microwave popcorn may contain 2–3 servings per bag, yet all the nutrition facts on the label are for one serving. If your bag of popcorn has 3 servings, you must multiply everything by 3 to get an accurate account of the contents in the whole bag. The same is true for a 16-ounce soda. An "official" serving of a beverage is 8 ounces. If you drink a 16-ounce beverage, you will be drinking twice the number of calories on the nutrition facts panel, since you’ll be taking in two servings. Buyer be aware, you will need to double all the information on the label to determine exactly what you are consuming.
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    A , Internal Medicine, answered
    Your stomach secretes ghrelin, the hormone that signals hunger, in pulses every half-hour, sending subtle chemical impulses to your brain—almost like subliminal biological messages (carrot cake, carrot cake, carrot cake).

    When you're really hungry or dieting, those messages come fast—every 20 minutes or so—and they're also amplified. So you get more signals and stronger signals that your body wants food. After long periods, your body can't ignore those messages.

    That's why sugar cookies usually trump willpower, and that's why deprivation dieting can never work: It's impossible to fight the biology of your body. The chemical vicious cycle stops when you eat; when your stomach fills is when you reduce your ghrelin levels, thus reducing your appetite.

    So if you think your job is to resist biology, you're going to lose that battle time after time. But if you can reprogram your body so that you keep those ghrelin gremlins from making too much noise, then you've got a chance to keep your tank feeling like it's always topped off—and this is a big key to finding your healthy weight.
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    Yes. It will take some time for your body to get used to its new calorie intake. Keep your water intake up, and spread your meals out over the day. This will help curb the hunger.
  • 14 Answers
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    A , Health Education, answered
    How can I manage my food cravings?

    A great way to manage a food craving is to actually have a little bit of it, so that you satisfy what you are longing for. Watch health educator and author Daphne Oz explain how giving in to a food craving is ok, as long as you don't overdo it.

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  • 3 Answers
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    A , Nutrition & Dietetics, answered
    If food has been your primary source of pleasure, parties can be a huge challenge. At a party, everyone is in a festive, devil-may-care mood, food and drinks are flowing, and people are busy meeting, greeting, and gabbing.

    A plan to avoid overeating can be as simple as "I will limit myself to healthy food and reasonable portions." It can be something you pen the day before or commit to five minutes before you leave for the party. If you can create a rule to establish a reasonable portion -- and stick to it -- by all means, allow yourself some cheese puffs. The bottom line is: Either limit or abstain from pleasure food unless you've decided to let loose and entertain yourself with it, and then eat it only if you're willing to accept the consequences of that choice.

    Here are two suggestions for making a party plan. I've found that the first one is easier to implement:
    • Decide ahead of time that this party is not an eating event for you. Either eat ahead of time or plan to eat afterwards.
    • Decide ahead of time to eat at the party, but to eat only the foods and portions that you designate. You may not know what will be served, but there are often crudités or a salad available, so you'll probably have some healthy options. Put your food on a single plate and limit your party eating to only what is on that plate -- that food and nothing more.
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    A , Addiction Medicine, answered
    Hunger is the actual need to eat and nourish your body, and cravings are an addiction response you have, that feeling that you “need to feed.” A major clue is that foods with high levels of sugar, such as chocolate, are more frequently craved than foods with lower sugar glucose, such as broccoli because sugar is addictive.

    Eating sugary foods or nutritionally vacant foods made of refined flour (white bread, crackers, donuts, the majority of non-home baked goods) actually floods you with an initial speedy rush that quickly nosedives, leaving you depleted and craving another fix.
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  • 6 Answers
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    A , Nutrition & Dietetics, answered
    Lisa Lillien - What can I do to reduce my cravings for sweets?

    If you've got a sweet tooth that just won't let up, you don't have to give in. In this video, Hungry Girl author Lisa Lillien reveals her secret weapon for killing sweet cravings instantly.


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    A Nutrition & Dietetics, answered on behalf of
    One of the best ways to control overeating is to keep a food journal. A food journal creates awareness about your eating habits. Once you are aware of what you are doing, you start to have greater control. You are less likely to eat mindlessly. Exercise is another good way to control overeating. The endorphins that get released in the brain cause pleasurable feelings and reduce feelings of stress and anxiety. Exercise can often be a substitute for overeating.