Tips on Curbing Your Appetite

Food is one of life's great pleasures. In the U.S., easy access to unhealthy foods has contributed to an overweight society. Diabetes, heart disease, child overweight and other health ills have been spawned by the need to feed. Keeping the appetite under control and living a healthier lifestyle can lead to longer, happier lives.

Water and Fiber

• Water consumption helps the body feel full and aids in the digestion process. Create a diet full of moisture-rich fruits and vegetables to reach your daily water intake recommendation. Foods high in fiber also increase the feeling of fullness. Foods like apples and broccoli are good supplies of fiber and they take time to eat, which curbs the appetite.

Sleep and Exercise

• Some people reach for a cookie to increase energy levels, but a spike in sugar only offers a short-term boost. Getting a full night of sleep is the best way to recharge yourself for the next day. Exercise increases energy by releasing endorphins, which help reduce appetite and give the body a burst of energy. Small amounts of exercise can help, too. If sitting at your desk is making you think of a snack, take a walk for five minutes and the cravings should subside.

Frequency and Waiting

• Eating three to four times a day keeps the body feeling satisfied and full. Healthy meals consist of plenty of protein, fiber-rich carbohydrates and a small amount of fat. Proteins are more difficult than carbs to digest, so they take longer and don't cause a sugar spike. Waiting for seconds is another appetite control device. Wait at least 20 minutes before you pick up the fork for seconds or dessert. It takes that long for your stomach to signal to your head that you are full.

Start the Day Right

• Breakfast is the most important meal of the day. Eating breakfast jump-starts the body's metabolism, gives it energy and makes it feel full. Brushing your teeth also helps curb appetite.