The best way to satisfy yourself, according to science

The feeling of hunger is a signal that the body sends to indicate that it needs energy, but recognizing when we are full can be more difficult.

This lack of awareness can lead us to overeat, which in the long term can have negative consequences for our health.

Fortunately, science offers some advice on how to fill ourselves more effectively and avoid overeating.

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Discover how to feel full without overeating with these tips

One of the behaviors that can interfere with our ability to feel full is eating too quickly. When we eat quickly, the body does not have enough time to properly process food, which can lead us to consume more than necessary before feeling full.

Therefore, it is important to take the time necessary to eat and allow the digestive system to adapt as we eat food, a study published in Nature found, “Sequential appetite suppression by oral and visceral feedback to the brainstem“.

In addition, the environment in which we eat can also influence our feeling of satiety. Eating in front of screens, such as television or the phone, can distract us and cause us not to pay attention to our body’s signals.

To feel satiated sooner, it is important to focus our attention on food and eat with our five senses, paying attention to the aromas and flavors that help us connect with the satiety signals that our body sends us.

Taking time to savor and chew food slowly can also help you feel full with less food. Chewing slowly and taking time between bites allows the body to generate the hormone leptin, which is linked to feelings of satiety, which can help control appetite and avoid overeating, but still pay attention to hunger. .