Are you one of those people who ask, “Why can’t I tell when I am full,” when eating a tasty meal or snacking throughout the day?
Like many people, somewhere down the line your sensitivity to the signal your brain sends telling you that are full just doesn’t consciously register.
When we watch an infant eat its easy to notice how in touch they are with their bodies. A mom can’t even get her child to eat something sweet once the infant decides they are full.
A baby will push the spoon away, and their body language expresses, “No More!” in infant words. Next, they are intrigued by the next thing that sparks their interest.
Do Reasons We Overeat Really Matter?
Yes! We could spend time examining whether the causes for overeating in young, middle age, or older adults are from emotional, spiritual, physical, or mental reasons. Understanding can certainly help us change our eating patterns when we comprehend any deep routed causes that contribute to overeating.
But, most people will find no matter what prompted them to lose connection with their “full meter,” the problem is probably contributing to an extra 10, 20, 30 pounds or more by now. How often do we hear someone say, “If I could just lose 10 pounds?”
We all know prolonged and sudden excess weight gain in time can lead to other health issues and health issues can in turn lead to weight gain. It is also wise to learn more about the nutritional value we receive from the foods we eat and how to make better diet choices.
For this article’s purpose, let’s move on to discuss tips and aids to curb over eating. We can revisit the deeper causes of overeating in another article.
Tips to Curb or Stop Overeating
One of the first actions to stop overeating is to begin incorporating some simple actions and food additions that will help rebalance your zealous appetite during the day and at mealtime.
There are tricks to naturally lessen your desire for less than desirable between meal snacks. You can also learn what snack choices actually increase hunger, and which will provide a sense of satiation. Making some small changes will translate to better eating habits and pave the way to eating when you are hungry versus overeating when you are really full and do not recognize it.
Curbing Your Appetite Between Meals
You can incorporate some of the following strategies between meals to keep from grabbing empty carb snacks that put on pounds.
Be sure and drink liquids throughout the day. They will also assist in hydration and healthy beverages offer nutritional value to help fuel your body. Make a choice to include at least eight cups of fresh water during the day because hunger is often a misinterpreted signal of thirst.
Green Tea is also an excellent choice. You can make a large pitcher and keep it in the refrigerator. Drink it chilled throughout the day. Or if you prefer, make a pot of herbal tea and keep it warm in a thermos so you can drink it throughout the day.
If you feel the urge for a between meal snack choose one with a lot of fiber. One of the very best fiber filled snacks are carrot and celery sticks and both can be quite filling. You can eat a lot of carrots and celery without adding many calories. If you find you want a little added texture or flavor combine these two healthy snacks with a few walnuts, or almonds. Nuts provide appetite fulfillment because of their fat content. You will notice how your body becomes uncomfortable if you try and eat too much fat, but this is not true with refined carbs. Why do you think Lays Potato Chips slogan is: “Bet you can’t eat just one?”
Another wonderful snack food is a tall glass of fresh vegetable juice (forgo ready made veggie drinks with lots of added salt). There are many great juice books out there that teach you how to combine vegetable juices with a little fruit juice like apple to create a filling alternative to snacking.
Stress also increases the appetite. Try incorporating some short relaxation exercises between meals. You might take up meditation to relieve stress because stress produces Cortisol in the body. Cortisol is a culprit that increases the appetite.
Another important fact worth mentioning is the importance of breath. Some exercise and weight loss techniques incorporate deep breathing techniques to kick in weight loss.
Exercise is one of the best ways to rapidly reduce the appetite. How often do you think about food when you are busy mowing the lawn, or on a bike ride. Either start a simple exercise routine or get your exercise through daily chores and tasks that require physical movement.
Tips for Suppressing the Appetite During Meals
A perfect way to start your morning is by eating a hard boiled egg or two with some healthy fiber. Eating eggs will keep a person from feeling hungry again for a good four or five hours. If you are a vegetarian, you might try some hearty beans with some fiber rich raw flax seed crackers.
Drink lemon water prior to your meal, or a glass of fresh made vegetable juice. This will help with portion control. Many of us have seen the movies, “SuperSize Me” and “Fast Food Nation.” Both these films about fast food are real eye openers on how the fast food industry has trained us into thinking we need huge meals. Just watching one of these movies will curb your appetite for fast food all by themselves!
Eat slowly, chew your food thoroughly, and drink a few sips of a healthy beverage during the meal. And try to sit at the table during mealtime. If you watch TV while you eat you are less likely to notice when you are full.
Also, use smaller plates that incorporate the correct portion size. This may sound crazy but research has shown that eating on blue plates, a blue tablecloth, and even using blue napkins can help you feel full faster. Red tones stimulates the appetite and this is why many restaurants exhibit bright and festive colors, so you will order and eat more.
Put your fork down occasionally between bites and wait a few seconds. Then contemplate how good the food tastes while guessing what spices are in each dish. Replacing your salt with a vegetable salt alternative will also help increase satiation and lesson water retention.
Tips to Stop Overeating Evening Snacks
Evening is the time when many people notice an increase in appetite; that craving pops up for popcorn with TV, or a chocolate bar with a glass of red wine, or a bag of pretzels, chips, or sugary desserts. The evening can be one of the worst times for adding on the calories. Part of this is due to stress that builds up over the day which can trigger emotional eating. When we are overfull we begin to get sleepy, and this can be mistaken for a way to relax.
Therefore, it is wise to have some healthy snacks sitting in the refrigerator so when the evening craving kicks in you will be able to control the emotional snacking need by feeding the desire to snack with a choice that won’t undo your days positive diet efforts if you find your willpower breaks down.
You can begin to curb your evening appetite by making a cup of relaxing tea and sweeten it with a healthy and natural choice such as stevia. You can combine the tea with a small handful of nuts and eat them very slowly. If you have a sweet craving then keep some organic dried pears, figs, or apricots handy. Although they contain sugar, they also contain a lot of fiber. Just a small piece with a couple of nuts will turn off your craving alarm.
Another treat is a version of raw apple pie. Make a snack of a chilled sliced apples and sprinkled with lots of cinnamon and toss. You can add a couple of nuts, or even some chopped celery if you want more crunch. Cinnamon naturally balances your blood sugar and will help satisfy sweet cravings.
Enjoy a celery stick with a little peanut butter. This evening snack will go a long way because peanut butter is very filling and satiating.
Tray Calm’s Raspberry Lemon Magnesium Drink as a perfect hot evening beverage choice because this magnesium rich nutritional drink is sweetened with stevia and helps to relax your body prior to bedtime. It will also help keep you body elimination regular.
We all know baby’s sleep well after their evening bottle of milk. Try a slice of string cheese with a few nuts. Milk products, like whey protein powder, and many cheeses also relax the body and can help prepare for sleep. A small piece of low fat cheese or a small warm whey drink can also reap the same effect. Some people are quite sensitive to milk products because milk without fat can turn into sugar in the body. And too much fat isn’t good either. We need fat, but the right amount of fat in the right quantities. So, limit milk products unless you have a history where you know milk products do not cause weight gain.
Lastly, when going shopping, just don’t buy snack foods. To help with that always shop after you have eaten a meal.
7 Natural Appetite Suppressants to Stop Overeating and Reduce Hunger
In summary, here are some simple tips to help stop overeating, especially if you are one of those people who can’t tell when you are full.
Get Daily Exercise: Spend time outdoors, take walks, garden, go biking, dance, do yoga, tackle physical chores.
Drink Helpful Weight Loss Beverages: Diet teas, green tea, lemon eater, fresh vegetable juice, Calms Magnesium Drink.
Eat Fiber Rich Vegetables and Fruits as Snacks: Apples, celery, carrots, Jamaica, broccoli, cauliflower, kiwi.
Add Satiating Spices to Your Meals: Thyme, rosemary, ginger, vegetable seasonings, basil, oregano, garlic etc.
Practice Stress Reduction Techniques: Include meditation and relaxation Time. Meditate to relieve stress because stress produces Cortisol in the body which in turn increases appetite
Start a Meditation practice: Engage in deep breathing techniques, use hypnotic relaxation cds.
Incorporate Breath and Vapor Therapy: Each day incorporate deep breathing exercises. Try smelling essences which satiate the appetite, like vanilla and peppermint. You might want to learn more about the economical use of Essential Vapor Pipes. The pipes and peppermint essential oil is an affordable tool for anyone who has oral fixations and will help satisfy that urge to eat when not hungry.
Enjoy Setting the Table: Use smaller plates to cut portion size. Try using one that has separate areas for each food. Include two beverages during mealtime. Some people find success with measuring out their portions and sticking with appropriate portion sizes. Say no to seconds unless they are veggies! Take salt and condiments off you side of the table.
Over the Counter Appetite Suppressant Aids
Sometimes to stimulate weight loss it can help to add a natural appetite suppressant or weight loss aids. Grapefruit seed extract has been known to help with weight reduction and is very good for you because it can help suppress yeast activity in the body.
If buying a diet aid appetite suppressant be sure to check the label to ensure the suppressant is free from toxic ingredients and chemicals. Forgo any products that contains substances that lead to liver toxicity or make make you feel jittery or make you moody. Most weight loss drugs and prescriptions pollute your body organs and in the long run can do more harm than good by redirecting your body’s healthy responses. Many diet drugs are placed on the market prematurely before side effects are known.
Anyone having a hard time telling when they are full may want a fast start option and if you find a good pill form appetite suppressant share your findings in the comments section below. Sometimes a natural diet aid can actually help a person incorporate new eating practices and habits because the mind receives evidence that something is working to help them lose weight.
Aids combined with the new eating habits above can create a synergistic strategy to promote long term weight reduction. Once the pounds are off and new habits are formed you’ll be able to keep the weight off for good. You will no longer need additional support because you will be more conscious when you are full, and you will always have your refrigerator stocked with better diet choices. You will be more likely to rebalance your emotional reasons for eating too.
If you do decide to order an over the counter diet aid in pill form make sure you purchase from a reputable company that offers a true money back guarantee in case the product doesn’t work for you. You can research for online testimonials but so often you will only read the glowing testimonials that tell you a product works. This is why you should only buy from a credible source that really backs up their money back guarantee.
Some pill form appetite suppressants may help you curb overeating and by eating less calories your body will respond accordingly if you also incorporate activity and exercise into your lifestyle. Long lasting changes are created by being more conscious about why you eat, what you eat, and making lifestyle adjustments that support getting healthy! Plus you will find you have a lot less stress in your life.
A Natural Weight Loss Choice
The Chia seed has been receiving raving reviews from researchers and health practitioners. Chia seeds are a super healthy superfood choice that has also been shown to increase weight loss, and it is completely healthy! Purisalv is made in an FDA approved facility which ensures quality.
This healthy food product has no known side effects and is has been documented as one of the 100 healthiest foods for pregnant women. Here are some other benefits:
- Chia seed is good for Diabetics
- Purisalv is certified non GMO
- Purisalv is Certified Vegan
- Chia seed nutrition is great for athletes because it helps to keep the body hydrated
- The Chia Seed has a high nutritional value, is high in antioxidants and the seeds contain approximately 64% omega-3 fatty acid content, along with being high in protein.
- Chia seeds are Gluten Free
The list goes on and on! A natural whole food that can help you lose weight is always a much better choice. You will receive many other superior benefits along with weight loss support.