Eat more slowly so that your brain, and in turn your appetite, has time to receive the ‘satisfied’ signal.
Here’s how appetite control works: cholecystokinin (CCK) is released as food enters the stomach. It tells the digestion to slow down and then gives the message to the brain that you are ‘full’ and your appetite naturally decreases. This takes time – usually around 20 minutes.
Take regular exercise
Neuropeptide Y (a neurotransmitter) is increased when you exercise. This stimulates your appetite for complex carbohydrates that in turn release serotonin which makes you feel good and keeps your appetite under control.