Beat the Binge: 7 Tips for Controlling Appetite


Sometimes, when we do our best to eat right, it can seem like a struggle to stay satiated and not reach for food all of the time. Food cravings are normal and happen to everyone. It is important to be able to control your cravings and regulate your appetite. Use these tips for evaluating your appetite as well as beating the binge.

  1. Don’t skip your meals. Being over hungry and waiting too long to eat again will only lead to over eating. Space your meals through out the day and you will find that you are less likely to feel hungry in between them. Most of us don’t know what time to eat, how often, or how much to eat; which is why we launched our custom meal planning services. We guide you through the entire process, by telling you what to eat, when, and how much, so you don’t skip meals, feel hungry and end up binging, and so you can effortlessly reach your fitness goals.

  2. Drink Water. Thirst sometimes feels like hunger. Stay hydrated so you don’t get those feelings and reach for food instead. Our coaches recommend drinking at approximately half of your body weight in ounces of water each day (water consumption is something we cover extensively on our custom meal plans). If you live in a warmer climate, you’ll need more water than those living in colder areas. As a rule, if you’re thirsty, then you are already dehydrated.

  3. Get Enough Sleep. The hormones Leptin and Ghrelin regulate our appetite. These hormones are also regulated by sleep. Not getting enough sleep can throw off your levels of these hormones, and you may not really be as hungry as your body is telling you. Getting enough sleep can keep your hormones at the right levels. At the right level, these hormones they make sure that when you’re full, your body gets the right signals to stop eating.

  4. Examine your hunger and self audit by asking yourself a few questions. When is the last time you ate? Was it 3-4 hours ago? Is your stomach growling? Are you weak or tired? If the answer is no to these questions, then you are emotionally insatiate and not genuinely hungry.

  5. Find something that soothes you. What, besides eating, soothes you? Food often helps us emotionally by soothing us when we need it. Instead of reaching for food, make a list of things to do that makes you feel good. It could be taking a walk, reading a book, or playing with a pet. Getting your mind off food and on to something else will help you get over your cravings.

  6. Don’t Panic! Stress on your body produces cortisol and that can lead to over eating. Controlling stress can play a critical part of controlling your weight. Control stress through exercise, breathing techniques or even meditation.

  7. Don’t let late night cravings get you. Having a long hard day can lead to making a bad decision about what you eat before you get in bed. Instead of giving into these cravings, go brush your teeth, have a mint, and put yourself to bed.

These are all great tips that can set you up to beat your cravings. Practice these daily, and you will find you won’t be having as many cravings or even feel hungry when you’re not.