10 Ways to Suppress Your Appetite

We are sometimes really hungry, but sometimes we have fake hunger, you know.

For example, just like when you are thirsty, you think you are hungry and eat food.

This type of false hunger is said to be hunger that occurs because the brain incorrectly recognizes that one is actually hungry.

It mainly occurs when blood sugar drops from eating too much sweet food, when feeling depressed due to high stress, or due to a compensatory mindset.

Then what if a real appetite appears?

What should I do if I eat in a hurry?

Instead, isn't there a way to suppress my appetite?

We looked into 10 ways to curb your appetite.

1. Serve in a small bowl.

Using a small bowl or a diet plate and filling it to the brim increases visual satiety. When you feel full, satisfaction with the meal naturally increases, leading you to control your portion sizes.

2. Serve in portions to eat
Here is a useful tip for dining out. When you order various dishes to share, it is difficult to gauge how much you have eaten, but serving food into separate bowls helps you control your portion sizes and cultivate the habit of eating slowly.

3. Eat with your back straight.
Since the feeling of fullness comes on slower when eating with an incorrect posture, eating with proper posture is beneficial for feeling full and eating smaller portions.

4. Press on the solar plexus
When you first start a diet, it is common to not know what your optimal portion size is. In such cases, if you press on your solar plexus and it feels comfortable, it is still okay to eat more. However, if it feels heavy when pressed, that is the moment to put down your spoon. For reference, the solar plexus is located near the stomach.

5. Let's tackle the vegetables first.
This is a method mainly used when going to a buffet. Before you lose your reason in front of all the delicious food, I recommend starting your first plate with a salad. The key is to try making a custom salad yourself, rather than a ready-made salad smothered in dressing.

6. Eat with your mouth slightly open.

If you open your mouth as small as possible when eating, you will naturally have no choice but to put in less food. If you make this a habit, it is a good way to practice eating smaller portions. Those who eat small meals may have a habit of piling a large amount of food onto their spoon. Please check this.

7. Do not use a spoon
When eating with chopsticks, it is difficult to drink the broth, so you end up eating only the solid ingredients. Also, since you can pick up smaller portions of food compared to a spoon, it is an effective way to practice eating smaller portions.

8. Swallow it all and pick up the spoon.
The chopsticks in my hand are always ready. Do you shove the next food in before you have even swallowed the last? If you want to cultivate the habit of eating small portions and slowly, try Method No. 8; although it may be bothersome and inconvenient, it will extend your meal time and make eating smaller portions possible.

9. Serving on a tasting plate
These days, the trend in restaurants is to increase the price and portion size of a single serving. Please serve your food on a small plate so that others can taste it. This way, the amount of food on your plate will be just right for a single serving.

10. Eat with care
The way to be happy even when eating little is to eat with satisfaction, regardless of the quantity. There are various factors that contribute to an environment where you can eat with satisfaction. Aroma, texture, atmosphere, visuals, the server, and the people you eat with—all these environmental elements are things you can savor. Please try to savor the food in various ways, such as considering where it came from, what its aroma is like, and how it is composed.