Excessive appetite is considered one of the most negative habits that millions of people suffer from around the world, which is eating unusually large amounts of food even when full. This problem affects individuals with health problems such as indigestion, obesity, and type 2 diabetes.
Some simple diet and lifestyle modifications can help stop binge eating while improving overall health.
The Healthline website, which is concerned with scientific reports, reviewed 13 ways that help stop binge eating and control appetite, according to scientific studies, and according to what was reported by the Anatolia news agency.
1- Avoid sticking to a diet
Some people, when they adhere to a diet and avoid certain foods, this is not helpful, as it increases their appetite for food. A study of 600 adult women showed that when they fasted and did not eat for a while, their appetite and cravings for food increased later. Doctors advise focusing on cutting calories in an effort to lose weight, rather than depriving certain foods.
2- Avoid skipping meals
One of the most effective ways to stop binge eating is to set daily eating schedules. A scientific study showed that eating one large meal per day increases blood sugar levels and increases the hormone "gherlin" responsible for hunger by more than eating the same amount on 3 meals.
3- Practicing meditation and yoga
One of the activities that help the body not to eat binge eating is to practice meditation periodically and regularly. Studies have confirmed that meditation increases the improvement of all individual behavior, including food behavior and maintaining the frequency of eating it regularly. A study of 50 people showed that practicing yoga for 12 weeks led to a significant reduction in binge eating.
4- Keep the body hydrated
Drinking plenty of water throughout the day is a simple yet effective way to reduce cravings and stop overeating. A recent study showed that drinking half a liter of water, before eating a meal, may reduce the number of calories consumed significantly.
5- Eat more fiber
Fiber moves slowly in the digestive system, so the feeling of satiety and fullness persists for a period of time, and the desire to eat decreases, and thus appetite decreases. And a study, conducted on a number of people, showed that eating 16 grams of fiber per day increases the level of their satiety hormone.
6- Clean the kitchen from fast foods
Experts advise removing processed snack foods from the kitchen such as potato chips, candy, and packaged foods. It is preferable to replace them with fruits, vegetables, protein foods, whole grains, nuts and seeds that can improve the diet.
7- Doing sports
Regular exercise such as walking, running, swimming, cycling and physical activities can prevent binge eating. A 6-month study of 77 people showed that increasing the frequency of regular exercise stopped binge eating in 81% of the participants. Another study in 84 women found that regular exercise, along with behavioral therapy, was most effective in reducing binge eating.
8- Breakfast
A healthy breakfast helps you stay on track and reduce the risk of eating late later in the day. A study, conducted on 15 people, showed that eating a protein-rich breakfast reduces levels of the hormone "ghrelin" to a large extent. Meanwhile, another study showed that eating oatmeal, which is rich in fiber and protein, improves appetite control and promotes fullness.
9- Good sleep
Not only does sleep affect hunger and appetite levels; Even sleep deprivation may be associated with binge eating. A study, conducted on 146 people, confirmed that those who suffer from excessive appetite reported that their insomnia symptoms were much greater than those who did not have a history of this condition. Another study showed that shorter periods of sleep were associated with higher levels of the hormone responsible for hunger. Additionally, sleeping less than 8 hours a night has been linked to increased body weight.
10- Social support
Talking to a friend when you feel overwhelmed is a simple strategy to stop overeating. A study of 101 teens undergoing gastrectomy showed that the social support they depended on was associated with reduced eating. It is believed that a good social support system reduces the impact of stress and helps reduce the risk of unhealthy habits.
11- Increase the amount of protein in meals
Eating protein-rich foods like meat, eggs, nuts, seeds, and legumes can help you feel full. A recent study showed that increasing protein intake from 15% to 30% per day led to a significant reduction in body weight and fat mass. Another study reported that a protein diet improved metabolism and promoted feelings of fullness.
12- Plan your meals well
A study of more than 40,000 people showed that meal planning was associated with improvements in diet quality, as well as a lower risk of obesity. It also makes it easier to stick to a regular eating pattern, which has been linked to reduced appetite.
13- Undergo treatment if necessary
If a person is still overeating — even after trying some of the strategies listed above — it may be time to seek treatment. Treatment for an overactive appetite can include different types of medication to help bring appetite under control and treat any underlying causes or symptoms.
