people also tend to have a bigger appetite during this season. The cool breeze and abundance of seasonal foods stimulate hunger, making it especially tempting for those on a diet. However, suppressing appetite through willpower alone is not easy. Here are some science-backed methods to help control your cravings.
1. Smell peppermint or lavender
Certain scents can send signals to the brain through olfactory receptors, promoting the release of leptin, a hormone that induces a feeling of fullness. According to the Journal of Appetite, people who inhaled peppermint scent every two hours felt less hungry and consumed about 2,800 fewer calories on average in a week. Peppermint helps clear the mind and distracts attention away from food, while lavender reduces stress and anxiety, helping to stabilize appetite. Lavender also improves sleep quality, preventing the drop in leptin caused by lack of sleep.
2. Engage in intense exercise
Research shows that high-intensity exercise can effectively curb hunger in women by suppressing ghrelin, the hormone responsible for stimulating appetite. A study conducted by the University of Virginia had eight men and six women fast overnight before performing exercises of varying intensity. The results showed that activities such as running or swimming significantly reduced ghrelin levels compared to lighter exercises like walking or yoga. Interestingly, this effect was observed only in women, and moderate-intensity workouts showed no noticeable impact.
In summary, inhaling calming scents like peppermint or lavender and engaging in vigorous workouts can be powerful, natural ways to control your appetite during the tempting autumn season.
3. Massage the forehead and temples
Gently massaging your forehead or temples can help suppress appetite. Massage stimulates the release of serotonin, a hormone that triggers the production of melatonin, which sends appetite-suppressing signals to the brain. In a U.S. study involving 55 obese men and women, four appetite-suppressing actions were compared — forehead massage, ear massage, toe massage, and staring at a wall. The group that performed the forehead massage showed about 10% higher appetite suppression than the others.
4. Use blue-colored or deep-bottomed dishes
The color and shape of your dishes can influence your appetite. Cool colors such as blue, purple, and black are associated with bitterness or spoiled food, helping to reduce hunger. In contrast, warm colors like red, yellow, and orange tend to stimulate appetite by reminding us of spicy or sweet foods — so it’s better to avoid them when trying to eat less.
Also, using deep-bottomed dishes can create a visual illusion that makes portions look larger, helping you feel full with less food. A study by Dongduk Women’s University found that participants who ate 300g of rice from a deep-bottomed bowl felt almost as full as those who ate 400g from a regular bowl.
5. Drink water 30 minutes before meals
If you want to prevent overeating, drink water 30 minutes before meals. Water helps reduce the feeling of emptiness and aids in flushing out body waste, contributing to better digestion and weight control. According to research from Queen’s University in Canada, people who drank 500mL of water before each meal for 12 weeks lost an average of 2 kilograms. However, instead of gulping down cold water, it’s better to sip lukewarm water slowly, as it’s gentler on the stomach.
