4 Ways To Keep Your Appetite Under Control

Want some ideas for keeping your appetite from getting out of control? Here are 4 things you can do to suppress those hunger pangs from taking over:

1. Get enough sleep at night.

It may be surprising to know that not getting enough sleep can actually increase your appetite. It's because when we don’t get enough sleep, our levels of ghrelin, a hormone that increases appetites, goes up (weight gain) and levels of leptin, a hormone that suppresses the appetite, goes down (so we are hungrier). So as adults, we should try for 7-8 hours of sleep nightly.

2. Eat more protein and Fiber.

Protein takes more time to digest and so will keep you full longer. Fiber helps by absorbing water, and then expanding in your stomach – literally creating bulk to make you feel fuller and have less room for more.

3. Eat in the light.

This may sound funny, but try it the next time you go out to eat. Sit in a well-lit part of the restaurant. That’s because when you’re eating in a well-lit area, you’re more likely to consume fewer calories. You are more self conscious and feel others can see what you’re eating, so you’re likely to curb your appetite accordingly.

4. Keep Temptation Away.

This is not really anything new here...but try to keep a minimum of snack choices available in your kitchen. The more you snacks you have to choose from, the greater your appetite will be.

How Much Sleep Do I Really Need?

Having sufficient sleep is so important to everyone, yet we often have a hard time getting enough sleep. In fact, not enough sleep can lead to dangerous consequences. Insufficient or poor quality sleep can have effects such as:
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Decreased alertness and attentiveness
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Increased irritability and relationship difficulties
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Decreased concentration and judgment
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Decreased performance and productivity



But just how much sleep does everyone need? According to the National Sleep Foundation, there is no set answer. The amount needed will be different for everyone. But they suggest one way to determine how much sleep you need: Simply go to bed when you feel tired, and get up when you feel ready -- don't set an alarm clock. For a few days, you might be sleeping more if you've been deprived of sleep. But once you catch up, your body will tell you just how many hours you need to restore yourself each night. Once you've learned this important fact about yourself, you can adjust your schedule accordingly. But to do this experiment you may need to take a vacation or plan to have someone to help with your children.

And according to the NSF, naps can be a good thing. A 15- to 20-minute nap can be can help your alertness and memory, and reduce feelings of fatigue. Napping is a good way for exhausted parents to take the edge off their tiredness. But remember, in the long term a nap is not a substitute for a good night's sleep.

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