You might always have a special fondness for food, but have you recently noticed your appetite becoming larger and larger, as if it has become a bottomless pit that can never be filled? You're always thinking about eating, putting down fruit only to pick up a snack. Has your appetite really expanded?
Nutritionists say yes. A person's appetite is essentially their stomach capacity, which expands or shrinks depending on how much you eat, says nutrition expert Robin Friths. "The more you eat, the larger your stomach capacity becomes, thus requiring more food to feel full."
For a long time, obesity specialists have recognized the link between appetite and stomach capacity. Alan Greet, a psychologist at the Obesity Research Center of St. Luke's-Roosevelt Hospital Center in New York, once studied 14 obese patients. He inserted a balloon connected to a thin tube into the subjects' stomachs and then injected water into the balloon to measure the stomach's capacity. When the subjects felt full, it took about 1000 milliliters of water. Greet then had them eat low-calorie food. After four weeks, when he measured their stomachs again, they felt very full with only 750 milliliters of water. At this point, the subjects' stomach capacity had decreased by 25%, which coincided with the stomach capacity of people of normal weight.
So, how long does it take for your appetite to grow? Some experts believe that if you often overeat, your stomach can expand significantly in just 2-4 weeks. Occasional large meals out won't have an immediate impact on your stomach, but they can easily make you succumb to the temptation of delicious food.
Certain eating habits contribute to overeating and an expanding appetite. Dr. Yok Kuan, a gastroenterology expert at the National University of Singapore, emphasized the dangers of a "yo-yo eating pattern." The "yo" part refers to not eating or eating very little during the day, while the "yo" part refers to binge eating at dinner. Eating behavior expert John Fry will explain: "Eating only once a day makes people extremely hungry, so it's hard to stick with it. At first, you just eat some snacks to fill the gap, but gradually your appetite will increase, and over time, this can also lead to the habit of binge eating at dinner."
In recent years, health experts have noticed a surprising increase in obesity in Asia, especially among young people. Dr. Yok Kuan believes this is not only related to a lack of exercise but is also closely linked to poor eating habits. He said: "The habit of not eating during the day and then feasting at night is very harmful to your health. Because the calories from the food are not burned by activity, they are instead stored as fat because the body is in a resting state."
Recently, there's some good news from experts: it's said that within a month, you can reduce your food intake without feeling any hunger, and your figure will unknowingly become slim and pleasant. Here are the diet tips they provide.
1. Eat smaller, more frequent meals. The key to controlling appetite is to eat regularly and on time, with each meal being neither too full nor too hungry. Experts recommend adding two small snacks to your daily three main meals, with all portions being moderate. Dr. Yok Kuan further pointed out: Drinking a cup of fragrant tea, fruit juice, or other low-calorie beverages between meals is an excellent choice for a snack.
2. Practice self-control. When eating, put down your knife and fork after each bite to give your stomach enough time to recognize if it is full. Once you are done, immediately remove the remaining food from your sight. On special occasions, you might have your favorite foods; enjoy them in moderation rather than avoiding them completely. Savoring a few bites slowly will give you the same satisfaction as wolfing down a large meal. However, eating a low-calorie food before the meal can help suppress your appetite. Additionally, if you can't resist the temptation of dessert after the meal, it's fine to share a little with everyone.
3. Fruits and vegetables are best. Foods rich in fiber are easy to make you feel full. As an appetizer, a salad or vegetable soup is most suitable; eating a piece of fruit at the end of the meal is also appropriate. However, the calories of these foods should be less than 200 kilocalories.
4. Drink water wisely. Water is also very beneficial for dieting. Drinking at least one glass of water before a meal and another during the meal is very effective for suppressing appetite.
5. Change your eating habits. Gradually get used to replacing high-fat and high-sugar foods with healthier ones to reduce your appetite. In the first 1-2 weeks, you might feel awkward due to the change in your diet, but as time goes by, this feeling will eventually disappear completely.
6. Adjust your mindset. Believe that after changing your eating habits, your figure will become slimmer. Always remind yourself: if you stand up straight, your weight will immediately decrease by two kilograms. Wearing a tight-fitting bodysuit not only makes you look taller and slimmer, but the tight clothes can also help prevent overeating.
7. Eat less for dinner. Energy is mainly consumed during daytime activities, while calories are converted into fat and stored during sleep. Therefore, it's best to eat less for dinner.
Below is a weight loss menu provided by nutritionists for white-collar workers aged 30-60:
Breakfast: A bowl of rice congee (with a little diced chicken) or half a cup of fried oats plus 85 ml of low-fat milk; one slice of toast with 5 ml of butter; and finally, a glass of fruit juice (about 170 ml). Total calories: about 500 kcal.
Morning snack: A banana, an apple, or a glass of 170 ml juice. Total calories: under 100 kcal.
Lunch: A serving of noodles or a sandwich made with whole wheat bread, with 85 grams of ham and 15 ml of a light sauce made from lettuce, egg yolk, and tomato juice; drink a low-calorie beverage or 170 ml of low-fat milk. Total calories: under 500 kcal.
Afternoon snack: Various beverages (such as tea, coffee, low-fat cocoa, etc.); 2 oatmeal cookies or shortbread biscuits. Total calories: under 200 kcal.
Dinner: A small bowl of rice; 80 grams of fish or a small plate of minced tofu with meat; a serving of stir-fried greens or stir-fried green beans; a bowl of light vegetable soup; and finally, a few slices of fresh fruit. Total calories: around 500-600 kcal.