Can’t stop craving? 4 Tips to Effectively Suppress Appetite

How to control appetite is the most important issue that people who want to lose weight need to solve. If it is not well controlled, weight loss may be ineffective; if it is over-controlled, it may easily lead to overeating. Here are 4 tips to help you control your appetite.

Study: The body's cravings for sweet, salty and starchy foods peak around 8 p.m.

When you can't help but eat a big bag of potato chips, it means that your body's circadian rhythm has reached night time. At this time, you are extremely craving for sweets, salty foods and starchy foods. This is also the time when you are the hungriest in the day.

Researchers at Brigham and Women's Hospital in Boston put 12 healthy people in a controlled laboratory setting to track how circadian rhythms affect people's eating. So what did they find? Regardless of when the subjects woke up or when they had their last meal of the day, their cravings for sweet, salty, and starchy foods peaked around 8 p.m., and they felt extremely hungry. Our body's internal clock has already pre-programmed our appetite, wanting us to eat more in the evening.

While it's unclear why this happens, the researchers have a theory. "From an evolutionary perspective, it makes sense," said senior study author Steven Shea, PhD, director of the Center for Occupational and Environmental Toxicology Research at Oregon Health & Science University. When evolving humans faced famine, those who stored food as body fat had a greater chance of survival.

It turns out that our bodies prefer to store food as fat in the evening when we're gorging ourselves than in the morning. Previous studies have shown that people who eat a large meal in the morning lose more weight than those who save their large meal for later in the day, even if their overall calorie intake is the same.

Today, staying up late is no longer a wise survival mechanism, but a completely unhealthy life choice. Luckily, your body's circadian rhythm isn't the only dictator when it comes to whether or not you eat. Here are 4 ways to help curb your appetite and prevent late-night hunger.

1. Go to bed early

Studies show that when your hunger levels are at their peak, you're unlikely to feel like sleeping. Maybe your work schedule is so busy that going to bed early is impossible. But whenever you have the opportunity to go to bed early, nip late-night hunger in the bud by going to bed as early as possible so that you're asleep when your urge to eat is strongest.

Plus, studies show that simply getting enough sleep can help you make healthier eating choices and lower your risk of obesity.

2. Don’t eat while watching TV

When you are sitting in front of the TV watching a late-night drama, don't let a bag of French fries or potato chips accompany you. At this point you're only paying attention to what's happening on the screen and not paying any attention to how much you're putting in your mouth. During these periods when you are prone to overeating, you must always remind yourself to be careful! Instead of watching TV while eating snacks, save it for after dinner and use it as your reward to complement your healthy diet.

3. Chew a stick of mint gum

This trick does three things: chewing gum keeps your mouth busy, it tastes good, and it signals your brain that you're eating.

The act of chewing sends blood rushing to your hypothalamus, which causes your brain to release the feel-good chemical serotonin. Suddenly, your mind will realize that indulging in a candy bar doesn't seem so important to you right now.

According to a study from Wheeling Christian University, sugar-free mint gum is the best choice for people, as the minty taste can make you feel less hungry and consume fewer calories.

4. If you really can’t help it, choose to eat small amounts of high-quality snacks

You are not a robot. It's okay to satisfy your food needs, just limit the amount of food you eat to 150 calories. Instead of those chocolate bars at the checkout counter, try a small piece of organic chocolate. It contains more powerful antioxidants and a rich chocolate flavor that will fully satisfy your sweet tooth.

The same rule applies to all the unhealthy foods you want to eat: When you have to indulge, just let yourself go. Just choose some quality snacks and eat them in moderation.

Source: 39 Health Network www.39.net

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