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    How to Decrease Your Appetite
    Pamela Peeke, MD, MPH, FACP posted:
    Let's say you've already had a healthy balanced meal so that you're not hungry (hunger is a physical phenomenon and tells the body "I need food for survival"), but your appetite (appetite is a psychological phenomenon and is about "I want food" because it tastes great) get stirred up. That means you should be fine but you're getting tempted. Here are a few things you can do to quell appetite and rein in over eating:
    1) Brush your teeth and/or use mouth wash. That'll take the tastiness out of most foods.
    2) If you have to have something, eat something that expands your stmach with few calories--- a low cal soup, lots of veggies.
    3) Stay completely away from any sugary foods. The refined sugar will cause your insulin to spike and you'll end up with a ravenous appetite for more. Talk about shooting yourself in the foot!
    4) Get plenty of sleep! This keeps the levels of leptin (a hormone that helps you feel satisfied) high to help control appetite.
    Good luck! Dr Peeke
    Was this Helpful?
    291 of 358 found this helpful
    asandpakdee responded:
    That mouthwash tip is a really great idea. I usually stay away from sugar, but I don't get enough sleep because of the kids.

    One tip i have is to eat spicy foods. You can find a free spicy salad recipe at
    newporter1 responded:
    that is a difficult challenge and a time that I have to be very mindful and vigilant - it's like any habit or impulse- difficult to break - like the idea of brsushing teeth! I also chew sugarless gum - by the pack though.....
    purdyra responded:
    This is nothing new, just a rehash of a bunch I've read. It's helped me and my friends tremendously.

    You eat because you are hungry! What a thought. Alot of the food we eat makes us hungrier or it's not very dense.

    Eat foods high in fiber. Raisin Bran, Fiber One cereal, bars, for lunch eat chili, subway sandwiches, get the 9 grain honey oat, same for dinner, brown rice, vegetables.

    Also eat every 3 hours. Bananas, Apples, Red grapefruit is delicious. Follow this and y ou'll be so full, you won't be able to eat.

    Eat only 1200 cals a day and you'll probably lose 2 lbs a week.

    Also almonds help curb appetite as well.
    Scotland01 replied to purdyra's response:
    Diligently counting calories purdyra, starting off with 1200 and now RARELY reach 1000 and have only lost 28 lbs since August. That's only works out to about 4 lbs per MONTH.My hunger filler is Gala or Ambrosia apples, Clementine oranges, grapes, radishes, celery and grape tomatoes. Those seem to work just fine. I find that if I still feel the need to have "something more", I will drink lots of water to help fill that gap. Keep in mind that the Dr said: " you've already had a healthy balanced meal so that you're not hungry .......................but your appetite gets stirred up."
    suni0jay responded:
    Thats great when I am awake but I have a horrible night eating problem. Most times I can't remember what all I ate that night. Any suggestions????
    Hucklebe responded:
    This information was very helpful and to the point.
    MonicaRae27 replied to Scotland01's response:
    maybe she meant month and not week cuz its not possible to lose 2lbs a week that way!
    An_201903 replied to suni0jay's response:
    start logging in a journal what you are sticking in your mouth. i had the same problem and started journaling (which by the way is difficult) but once you discipline yourself to write down what you are eating you can get honest with yourself about what is going on with your eating habits. It helps you rearrange your eating habits.
    harleysub responded:
    Sometimes when I get hungry I grab a piece of Trident gum and that helps alot especially when your concentrating on something important. I usually only chew 1 -2 pieces a week. Is this a good thing or not?
    An_201904 responded:
    I had no idea that brushing your teeth can help reduce the appetite. I remind myself several times in the day that I need to eat healthy and it works for me and helps me avoid junk food. I got a wallpaper on my computer that reminds of it, I got a fridge magnet. This method works for me.
    All_is_One responded:
    For me, I try to let the urge to eat processed, sugary foods pass. Even though I am eating really healthy now, I still have that little nagging in my brain that craves sugary sweets. I've 'conquered' saturated/trans fats as well as salt. Those I can do without, but to not eat sugary desserts is the hardest for me.

    What really helps me is my commitment to my lifetime goal, which is: to improve the longevity of the quality and quantity of my life. While I'm still young (23) I want to begin eating healthy so that by the time I'm in my 80's and 90's, I feel and look like I'm in my 40's or 50's.
    An_201905 responded:
    Who knew that brushing your teeth cleans your teeth and also controls your diet! Thanks for the tips
    foxtrotblonde replied to purdyra's response:
    I only eat until I am barely full and I am often hungry. I eat cream of wheat or oatmeal every morning for breakfast and I eat lots of fiber in the form of oatnut bread, popcorn without butter, salads, vegies, fruit, shredded wheat, bran flakes.... I eat only once or twice a week a meal with meat in it (and then have an Alli whenever I have any fat in a meal) and perhaps once or twice a week half a can of Chunky Beef or Chicken soup over rice. As I have osteoporosis, I do consume a lot of non fat and low fat dairy products in the form of yoghurt, frozen yoghurt, puddings (with one or two tablespoons on top). I have chocolate fudge diet splenda pudding every day made with skim milk and I add PB2, an 85% less fat powdered peanut butter (12.5 calories of PB per serving to add protein). Due to my chronic pain, I do suffer from nausea due to both the migraines and the medications so i do eat non fat saltines and fat free lemon bars. I also eat grape frozen bars and acqai berry frozen bars. I have one glass of Welches light grape juice a day. I never eat out. I never have anything fried. I am almost always hungry (except right after eating the cereals). I am hypothyroid and have fibromyalgia and due to the chronic pain my exercise is pretty much limited to ballroom dancing when my body allows me to.

    It is very frustrating....I constantly think of what I am eating/diet.

    I come from a family of heifers who have high cholestrol, high blood pressure, cancer, heart disease....and me myself weighed 300 lbs 30 years it is a never ending fight and I am sure it will be til the day I die.

    I am always reading and looking for the latest pill or what have you that can help (I don't expect anything to do it all....I know that I will always have to eat very little and dance and exercise but Alli has made a significant difference).

    I sure wish it were easier....

    I drink tons of Diet Pepsi over ice (the ice melts into the Diet Pepsi...that is my water!). Whenever i've tried to drink water, I drink one glass of water/ one glass of Diet Pepsi. I just need the carbonation and the flavoring of a cola to fill up my stomach and help with the nausea and it also helps a little with my headaches/migraines.

    I do not have diabetes, have good cholestrol, my b/p and pulse are excellent except when I am in pain and then they go up, my measurements are 36 1/2, 29, 36 1/2 and I carry my excess weight in my legs (and excess skin from my being 300 lbs in my legs....I need a thigh/leg tuck but cannot afford it).
    FranklinMason responded:
    There's so much wrong both in the original post and in the replies that it's difficult even to begin.

    If you want food but don't need it, there's something very wrong. If you put the right fuel in the body to begin, satiety will be achieved when sufficient nutrients have been ingested; and you will not feel any desire for additional unnecessary food. Desire for unnecessary calories is a medical pathology, as is fat accumulation! Don't let them tell you that you're at because you're gluttonous or lazy! (This is the message that we constantly get from the medical establishment, though they don't often put the point so bluntly.)

    The body does not need to be fooled by some trick. The body is the finely tuned outcome of millions of years of evolution, and the idea that we need to do such silly things as brush our teeth to ward off a desire to eat is patently ridiculous. A set of assumptions that leads one to say such a thing is a set of assumptions that must be rejected.

    Weight is just as much a matter of homeostasis as is temperature. It isn't something that we should have to consciously monitor and control. (Consider this in an evolutionary context. Would the health of our early ancestors depend upon their ability to monitor caloric intake and consciously, deliberately balance this against calories burned? Hogwash!) The body will maintain an ideal weight of itself if only it's given the right fuel.

    And what is the right fuel? Here you must begin your own research. The best place to begin is with Gary Taubes' Good Calories, Bad Calories. I suggest you also do a Google search for Paleolithic Diet. Be prepared for a deep shift in paradigm.

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