What Cuts Your Appetite

According to the Centers for Disease Control and Prevention, obesity has increased dramatically among Americans in the past 20 years. This is in part due to the fact that many individuals are taking in too many calories per day and failing to burn these calories via physical activity. The consequences of obesity include type-2 diabetes, respiratory problems, heart disease and various cancers. Cutting your appetite limits your caloric intake, thereby reducing your obesity risk.

High Fiber Intake

• Many fruits are high in fiber.

  Fiber-rich foods induce a feeling of fullness in your stomach, which results in sating your overall appetite. Some foods that are noted for high fiber content include beans, vegetables and fruits. Some fruits are particularly successful in cutting your appetite. These fruits include grapes, apples, oranges and peaches. Incorporate these high-fiber foods as a side dish with each entree, and eat them in small portions as snacks throughout the day.

Thorough Mastication

• Chew your food thoroughly in order to reduce appetite.

  A recent study performed at the University of Rhode Island indicates that thoroughly masticating your food via more chews per bite can reduce the overall amount eaten at any meal. When you eat more slowly, your brain is able to process the action and send signals throughout your body, which result in a feeling of sated hunger. Chew each bite of food between 15 and 20 times and pause for a moment between bites. This can effectively cut your appetite and reduce your caloric intake.

Caffeine

• Caffeine cuts your appetite for brief periods.

  According to the Mayo Clinic, caffeine intake does not guarantee significant or sustained weight loss. However, it is proven to suppress the appetite for brief periods of time. A cup of coffee in the morning can help to decrease your feelings of hunger, which can give you the freedom to choose healthy breakfast foods over the fast food drive-thru. In addition, coffee may give the body a boost when it comes to thermogenesis, which is the process by which the body digests food to provide the body with heat and energy. Use caffeine in moderation, or you are likely to experience sleeplessness and feelings of anxiety.

Keep it Simple

• Keep entrees simple for appetite reduction.

  Hormones are overstimulated if you eat too many different flavors in one meal, resulting in longer-lasting hunger. In order to diminish your appetite, cook larger portions of a single food item. Side dishes should be small and simple. This will result in a feeling of fullness at the completion of your meal, which will reduce snacking on fatty foods in between meal times.