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Try these nine tips to tame your appetite:
Cut out processed food and eat whole foods. Focus on vegetables, fruit, nuts, whole grains, olive oil, wild fish and grass-fed meats.
Eat breakfast. Studies show that it’s easier to keep weight stable over time when you eat breakfast each day. In general, eating earlier in the day can help keep you from overeating. Try not to eat anything within two hours of going to bed.
Eat slowly. Your stomach takes 20 minutes to tell your brain when you are full so eat slowly and mindfully. Try to enjoy every part of your meal.
Moderate or eliminate alcohol. Do this to lower your sugar calories as well as help prevent you from overeating.
Avoid your trigger foods. Know your own trigger foods and avoid them. Soda, sweets, bread and baked goods are common trigger foods.
Keep a journal. We use food to block our feelings, but you can use a journal to keep you from emotional eating. A journal helps you deal with your emotions in a healthy way.
Get sufficient sleep. Even just a little loss of sleep makes you hungrier. While people’s need for sleep varies, most adults need between seven and eight hours each night.
Control stress levels.Stress makes us overeat, and it makes us crave the wrong kinds of food. Try to actively relax instead by incorporating meditation or yoga into your life.
Exercise.Walk a minimum of 30 minutes each day, and add in more activity as you are able.