4 Tips to Control Your Appetite Skillfully: Suppress Late-Night Hunger and Prevent Overeating

Why do some people always like to eat snacks before going to bed? Do you keep eating French fries and potato chips while watching dramas? How can I control my appetite? This is the biggest problem faced by people who want to lose weight. If they do not control it well, they may lose weight easily; if they control it too much, they may easily lead to overeating. Here are 4 tips to control your appetite skillfully.

The body’s craving for sweet, salty and starchy foods peaks 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. At this time, you are extremely craving for sweets, salty foods and starchy foods. This is also the time of your day. The hungriest moment.

Researchers at Brigham and Women’s Hospital in Boston put 12 healthy people in a controlled laboratory environment to track how circadian rhythms affect what people eat. So what did they find? No matter when the subjects woke up, and no matter what time they ate their last meal of the day, their cravings for sweet, salty, and starchy foods peaked around 8 p.m., and they felt very hungry. Our body’s internal clock has pre-programmed our appetite to want us to eat more at night.

Although it’s unclear why this happens, researchers have a theory. “From an evolutionary perspective, it makes sense,” said senior study author Steven Shea, Ph.D., 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 better chance of survival.

Cravings for sweet, salty, and starchy foods peak around 8 p.m. Our body’s internal clock has pre-programmed our appetite to want us to eat more at night.

It turns out that our bodies prefer to convert food into fat and store it in the evening when we’re gorging on it, rather than in the morning. Previous research has shown that people who eat a large meal in the morning lose more weight than those who save it for the end of the day, even if their overall calorie intake is the same.

As of today, staying up late is no longer a wise survival mechanism, but a completely unhealthy life choice. Fortunately, your body’s circadian rhythm isn’t the only deciding factor when it comes to eating or not. Here are 4 ways to help suppress appetite and prevent late-night hunger.

4 tricks to effectively suppress appetite

1. Go to bed early

Research shows that when your hunger levels are at their peak, you’re less likely to want to sleep. Maybe your work schedule is very busy and it’s impossible to go to bed early. But whenever you have the opportunity to go to bed early, nip late-night hunger in the cradle by going to bed as early as possible so that when your desire to eat is strongest, you may already be asleep.

Plus, research shows that just getting enough sleep can help you make healthier choices when it comes to eating and lower your risk of obesity.

Nip late-night hunger in the bud by going to bed as early as possible so you’re likely to be asleep when your urge to eat is strongest.

2. Don’t eat while watching TV

When you’re sitting in front of the TV watching late-night dramas, don’t let a bag of French fries or potato chips accompany you. At this time, you will only focus on what is happening on the screen, and you will not pay attention to how much you put into your mouth. During these times when you are prone to overeating, you must always remind yourself to pay attention! Rather than watching it while eating snacks, it is better to save the TV series for watching after dinner, and use it as your reward and the icing on the cake of your healthy diet.

3. Chew a strip of peppermint gum

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

The act of chewing causes blood to rush to your hypothalamus, which causes your brain to release the feel-good chemical serotonin. Suddenly, in your mind, eating a big candy bar doesn’t seem that important to you now.

According to research from Wheeling Christian University, sugar-free mint gum is the best choice for people because the mint flavor can make you feel less hungry and consume fewer calories.

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

You are not a robot. It’s okay to meet your own food needs, just limit food to 150 calories. Instead of one 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.

Instead of one 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 crave: When you have to indulge, indulge yourself. Just choose some quality snacks and eat them in moderation.

Source: 39 Health Network www.39.net

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