It’s no surprise that many people have a difficult time controlling their weight.
In fact, a recent study found that 68.6% of our current adult population is classified as overweight or obese.
The worse part…obesity leads to an incredible amount of health problems including diabetes and heart disease.
While the above information is shocking, I’m here to tell you that there is something you can do about it.
It doesn’t matter if you’re young, old, overweight, or a healthy size. You can learn to naturally regulate your appetite so that you don’t fall victim to the habit of unhealthy overeating.
Keep reading to discover a few of my tips for safely and naturally regulating your appetite.
Don’t Skip Meals
Part of regulating your appetite is ensuring that your body has the fuel it needs to steadily power you through your day.
It’s vital that you keep your blood sugar levels and hunger hormones stable.
You do this by making sure you eat 3 solid meals a day. And your mother was right; breakfast is by far the most important meal of the day.
Eating a hearty breakfast helps reduce levels of the hunger hormone ghrelin.
This keeps you satisfied all morning and eliminates the need for you to consume extra snacks. 1-2 healthy snacks a day in between meals is good for you.
The key is to limit the number of snacks you consume and stay away from unhealthy processed options.
Drink Lots of Water
The next time you find yourself about to eat an extra snack, drink a glass of water instead.
Just one glass will get rid of the hungry growls in your stomach and keep you full until your next meal.
If you get bored with drinking plain old water all the time, try adding lemon or lime slices.
Mint is also a commonly used natural ingredient that tastes great and will liven up your drink.
Get Plenty of Sleep
Believe it or not, the amount of sleep you get impacts your appetite.
The reason is due to two hormones, leptin and ghrelin, that regulate your appetite.
These hormones work in a “checks and balances” system to control feelings of hunger and fullness. When you don’t get enough sleep, they don’t function properly.
I recommend that you do your best to get at least 7 hours of sleep at night to keep these hormones in check.
If you have a hard time sleeping at night, try and make time for a power nap during your day.
Keep Your Emotions in Check
Many people overeat as a way to compensate for their feelings.
The next time you pick up an extra snack, take a minute to think about whether you’re actually hungry or not. Chances are you might be stressed or upset about something.
Don’t worry if you’re an emotional eater. The next time you catch yourself eating your feelings try taking a walk.
Sometimes all it takes is a little bit of exercise to put yourself back on the right path.
Eat Nutritious Food
Meals and snacks that have little to no nutritional value will always leave you coming back for more.
Suppress your appetite by eating foods that provide your body with the energy it needs to function properly.
Make sure you have enough protein in your diet.
Protein-packed veggies, chicken, and fish naturally boost mental alertness, control appetite, and help you to regulate your metabolism.
Other natural foods, such as sweet potatoes, berries, mushrooms, nuts, and dark chocolate, contain plant sugars which are released slowly thanks to their fiber content.
These are great choices to add into your diet because the slow release keeps your blood sugar levels up and your hunger satisfied.
As a general rule of thumb, eat fresh foods, not processed.
Try out a few of these delicious grilled veggie recipes to add some extra nutrition into your diet.