By Therese Zachary

If you want to lose weight, you are probably concerned about appetite reduction. Knowing how to limit what you eat everyday can help in the overall achievement of weight management or weight loss. But how do you reduce your appetite? Here are some great tips:

Tip #1: Eat Breakfast

Whatever diet or weight loss program you’re into, breakfast remains the most important meal of the day. It supplies you with energy and the nutrients that you need to get through the day. If you skip this meal, you will understandably lack energy and feel like eating more during snack or lunch time. Aside from breakfast you also shouldn’t skip lunch and dinner.

Tip #2: Increase Whole Grain Intake

A look at the food pyramid will tell you how good whole grains are. Whole grain sources are among the kinds of food that you should be eating more of. They are recommended because they provide complex carbohydrates instead of simple carbohydrates. This kind of carbohydrate is a source of longer lasting energy, hence reducing your desire to eat more.

Tip #3: Be Your Own Police

Discipline and determination is important. You should be certain that you are serious about weight loss and appetite reduction. If you are, then you’ve probably already done your own research on the foods that you should eat more of and those that you shouldn’t. Keep a diary of what you what you eat everyday so you know if you need to muster more will power to cut your food type and quantity intake.

Tip #4: Take it Slow

Your brain doesn’t get the message right away that your tummy is full. You could already be full and not know it till after 20 minutes. If you eat slowly though, that will give your brain more than enough time to realize that you shouldn’t eat anymore. That means you can stop before you even begin to overeat.

Tip #5: Eat Small Meals Frequently

Although eating a few large meals a day will surely give you the energy that you need. But this is only for a limited period of time. When you have exhausted your energy source you will again feel like you need more energy and you could therefore end up eating more than you should. If you break your meals into smaller frequent portions then you will be providing your self with a constant energy source that will reduce your tendency to eat a lot during major meals.

Tip #6: Eat More Fiber

Regardless of your age, vegetables remain an essential part of your diet. Aside from being rich in vitamins and minerals, it is also rich in fiber. Fiber doesn’t just help you clean your digestive system. It also takes longer to digest which means you will feel fuller longer.

Tip #7: Take a Good Appetite Suppressant

Appetite Reduction Products – There are now some natural products that help with appetite reduction. There is a natural appetite suppressant in the market. Using a reputable product brand can give you the extra push to control your appetite.

About the Author:

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My comments:

1. Not skipping meals is a good idea; when you skip meals, your body goes into “famine mode”, and slows your metabolism, and stores fat. Better to eat frequent small meals, than to eat all your daily calories in one or two meals.

2. Definitely complex carbohydrates are better than refined carbohydrates, they have more fiber, as well as more nutrients; they have less drastic effects on your blood sugar, because they are digested more slowly, and help you feel full longer.

3. I have previously suggested keeping a food journal, and think it is a great idea. But I think putting too much emphasis on will power is not necessarily a good thing. Rather than forcing yourself to eat certain foods, and not eat others, I think changing your self image to someone who makes healthy choices about the foods you eat is a better way to go. If you need help with that, I found Dr. Maxwell Maltz’s work to be helpful, and especially recommend the updated The New Psycho-Cybernetics, the discussions about the theater of the mind are helpful in this area.

4. Eating slowly is a good suggestion, you could put your fork down between bites, and chew your food thoroughly; these two suggestions will give you ample time to feel full, and make it harder to overeat by rushing.

5. I mentioned eating frequent smaller meals above, and agree it is a good idea.

6. Eating fiber rich foods is a great suggestion, not just for weight loss. Research has shown that increasing fiber intake can help reduce cholesterol, and may help prevent some cancers. Eating a variety of vegetables and fruit helps insure adequate fiber intake, and also helps insure you are getting an adequate supply of vitamins and minerals.

7. I am reluctant to agree with the final point; but, if you feel you need an appetite suppressant, discuss it with your doctor, or a qualified nutritionist.