How to control appetite and lose weight

Controlling appetite and losing weight can be achieved through adjusting dietary structure, eating regularly, increasing dietary fiber intake, moderate exercise, and managing emotions.

1. Adjusting dietary structure

Choosing low glycemic index foods such as oats and brown rice instead of refined carbohydrates can help stabilize blood sugar levels and reduce hunger. Protein intake can increase satiety, and it is recommended to include eggs, fish, or soy products in each meal. Avoid high-fat and high sugar foods, reduce intake of processed foods, and decrease calorie intake while reducing cravings for high calorie foods.

2. Regular Meals

Fixing meal times can help establish a regular hunger signaling mechanism and avoid overeating caused by excessive hunger. Moderate supplementation of healthy snacks such as nuts or yogurt between meals can maintain blood sugar stability. Avoid overeating after a long period of fasting, as it can easily lead to excessive calorie intake.

3. Increase dietary fiber

Dietary fiber absorbs water and swells in the stomach, creating a feeling of fullness. It is recommended to consume foods rich in dietary fiber such as broccoli and apples daily. The soluble fiber in whole grains and legumes can delay gastric emptying time and prolong satiety. Adequate drinking water helps dietary fiber function, and it is recommended to drink 1500-2000 milliliters of water per day.

4. Moderate exercise

Moderate intensity aerobic exercise such as brisk walking, swimming, etc. can regulate appetite related hormone levels and help control appetite. After exercise, supplement protein and water appropriately to avoid consuming too many calories due to excessive hunger after exercise. Establishing regular exercise habits can help improve overall metabolic status.

5. Manage Emotions

Identify the triggers of emotional eating and reduce stress-induced binge eating through mindfulness based eating exercises. Ensuring sufficient sleep helps regulate hormone secretion that controls appetite, and it is recommended to sleep for 7-8 hours per day. Develop healthy stress reducing methods such as meditation, deep breathing, etc., as an alternative to the habit of relieving emotions through eating.

Controlling appetite and losing weight requires a comprehensive adjustment of lifestyle, establishing healthy eating and exercise habits. Be careful to avoid excessive dieting that can lead to malnutrition, and it is recommended to control the weight loss rate at 0.5-1 kg per week. Maintaining a balanced diet and moderate exercise over the long term is essential for achieving healthy and sustainable weight management. If you experience uncontrollable overeating or other discomfort symptoms, it is recommended to seek medical evaluation in a timely manner.