10 Ways to Suppress Appetite

We are really hungry, but sometimes there is also fake hunger.

For example, when you feel thirsty, you think you're hungry and eat food.

This kind of fake hunger is called hunger caused by the brain misinterpreting signals as being hungry.

It mainly occurs when blood sugar drops after eating a lot of sweet foods or when feeling depressed due to stress, often as a result of compensatory psychology.

So, what happens when real appetite appears?

What should I do if I eat hurriedly??

Is there no way to suppress appetite instead?

I learned about 10 ways to suppress appetite.

 

 

Eating in a small bowl

Using a small bowl or a diet plate to serve full portions enhances visual satiety. When you feel full, your satisfaction with the meal naturally increases, leading to better regulation of your food intake.

 

2. Eating by scooping
Here is a useful tip for dining out: ordering various types of dishes and sharing them makes it hard to gauge how much you've eaten, but serving portions onto your plate helps control your intake and encourages eating slowly.

 

 

3. Sit up straight while eating
Eating with improper posture slows down the feeling of fullness, so eating with proper posture is good for feeling full and eating less.

 

 

4. Pressing on the solar plexus
Many people are unsure of how much is their proper portion when starting a diet. In such cases, if pressing on the solar plexus gives a comfortable feeling, it means you can still eat more. However, if pressing causes a heavy sensation, it's time to put down the spoon. For reference, the solar plexus is located in the upper part of the abdomen.

 

 

Let's start by tackling the vegetables.
This is mainly a method used when visiting a buffet. Before losing your reason in front of delicious foods, be sure to start with a salad on your first plate. The key is to challenge yourself with a custom salad that you make yourself, rather than a pre-made salad drenched in dressing.

 

 

6. Eating with a small mouth opening

If you eat with your mouth as small as possible open, you will naturally have to put in a little food. Developing this habit is a good way to eat less. For those with a short meal duration, there may be a habit of scooping a lot of food onto a spoon and eating. Please check this once.

 

 

7. Do not use a spoon
Using chopsticks makes it difficult to drink the broth, so only the solid ingredients are eaten. Additionally, since food can be picked up a little at a time with chopsticks compared to a spoon, it is an effective method for eating less.

 

 

8. Swallow it all and pick up the spoon.
My chopsticks, always waiting in my hand. Before I even swallow, do you immediately push in the next bite? When I want to develop the habit of eating less and slowly, it may be bothersome and cumbersome, but trying method 8 can extend meal times and make it possible to eat less.

 

 

9. Placing on a tasting plate
Recently, restaurants are increasing the price and portion size of single servings. Please serve your food on a small plate for others to taste. The amount of food on my plate is the appropriate portion size for one serving.

 

 

10. Eating while savoring
The way to be happy even when eating less is to enjoy eating satisfyingly regardless of the amount. There are various factors that create an environment where you can eat satisfyingly. These include aroma, texture, atmosphere, visual presentation, the person serving, and the people you are eating with—all of these environmental elements are things you can savor. Try to appreciate the food in different ways, such as where it came from, its aroma, how it is composed, and more.