How to Trick Your Appetite

Despite good intentions to maintain a healthy diet, cravings may derail your best efforts. Don't worry; there are techniques to employ to curb cravings and discourage excessive snacking. Try them all and see which ones work best when it comes to getting your appetite under control.

Instructions

• 1

  A glass of water can help fight cravings.

  Drink water. If a craving is coming on strong, relax and drink a glass of water and eat an ounce of nuts. An ounce of nuts is approximately 20 peanuts, 12 almonds or six walnuts. This method requires a little self control and patience, but the craving should disappear as the stomach signals that it's full.

• 2

  Eat slowly. Don't rush your meals -- it's easier to miss your body's "full signal" that way. Take the time to savor your food. Then, when you're full, remove your plate or, if dining out, place a napkin over it. This will help you to avoid eating after you're full.

• 3

  Eating while watching T.V. can lead to mindless snacking and overeating.

  Don't eat in front of the television. Avoid mindless snacking by keeping food out of reach when watching television -- it distracts from the flavors and amount of food you're consuming. Instead, listen to music as you dine. It will be easier to recognize when you're full and you'll eat more slowly.

• 4

  Avoid artificially sweetened foods. A 2004 Purdue University study found that artificial sweeteners can lead to overeating because they interfere with the body's ability to keep track of caloric intake. Stick to naturally sweet foods such as fruits and sweet vegetables.

• 5

  Get rid of temptation. Clean your kitchen cabinets of nutritionally lacking snack food to avoid temptation. But don't just throw it out -- ruin it. Rip the box or run some water over it; it'll make you feel as if you've conquered your cravings.

• 6

  Wait to order dessert. After a meal out, wait about half an hour to order dessert. This will allow ample time for your body to signal whether it's full. Then you can gauge if you really need that piece of cake or pie.

• 7

  A minty-fresh mouth can help discourage eating.

  Brush your teeth. To counter cravings at the end of the day, gargle some mouthwash or brush your teeth. It will signal that eating is done for the day, and you won't want to ruin that minty-fresh breath with more food.