Have you ever had those days when you felt ravenous for food, and you just couldn’t get enough? Or how about those days when you eat just for the sake of eating and you’re not even hungry? Sure, we’ve all had issues with appetite, but for some people it can be a problem that leads to unwanted weight gain.
Several pharmaceutical prescription medications have gotten a lot of publicity lately because they help people lose weight by controlling their appetite. Unfortunately, these medications come with a whole host of side effects by negatively impacting a variety of body systems including the heart, gastrointestinal tract, kidneys, and pancreas.1
In fact, a large percentage of people stopped taking these prescription medications because of side effects, only to have them put the weight back on.2 That’s why it’s worth considering safe strategies if you’re looking to trim down or manage your appetite.
Controlling appetite can be accomplished through a combination of diet, lifestyle, and can be supported with key dietary supplements like apple pectin and apple cider vinegar. But possibly the best strategy is to learn to listen to your body. How do you feel when you’re hungry? Tired? Happy? Jot these down in a notebook for a few weeks and then analyze it as this may help you identify your body’s needs.
One thing that may be important if you’re trying to control appetite is to look at your blood sugar and how to manage it , as this may be affected with any new routines you’re trying.
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American Diabetes Association. Get in touch with your appetite. Accessed 2023, May 1. https://diabetes.org/healthy-living/weight-loss/emotions-and-eating/get-touch-your-appetite
Liu S, Wang X, Zheng Q, et al. Sleep deprivation and central appetite regulation. Nutrients . 2022;14(24). https://www.mdpi.com/2072-6643/14/24/5196
Centers for Disease Control and Prevention. How much sleep do I need? 2022;Sept 14. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
Poutanen KS, Dussort P, Erkner A, et al. A review of the characteristics of dietary fibers relevant to appetite and energy intake outcomes in human intervention trials. The American Journal of Clinical Nutrition . 2017;106(3):747-754. https://academic.oup.com/ajcn/article/106/3/747/4822383
Khezri S, Saidpour A, Hosseinzadeh N, Amiri Z. Beneficial effects of apple cider vinegar on weight management, visceral adiposity index and lipid profile in overweight or obese subjects receiving restricted calorie diet: a randomized clinical trial. Journal of Functional Foods . 2018;43:95-102. https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483
Corney RA, Sunderland C, James LJ. Immediate pre-meal water ingestion decreases voluntary food intake in lean young males. Eur J Nutr . 2016;55(2):815-819. https://pubmed.ncbi.nlm.nih.gov/25893719/