Hunger vs. appetite

Hunger is the need to eat. If you're hungry, you need food because your body is telling you so. Hunger cannot be controlled; it is instinctive. Waiting too long to eat once hunger kicks in may mean the risk of low blood sugar and the wooziness and fatigue that come with it.  

Appetite is the desire to eat. Appetite occurs as a coordinated effort between

your brain and your belly. When you feast your eyes on a delicious, delectable food, your mouth may water, and you can practically taste it. But unlike hunger, appetite can be ignored. And since appetite levels are greatly influenced by your brain, it is a learned behavior, and you can even learn to control and change the level of your appetite.

•    Set your sights on satiety. Satiety is the satisfied feeling of being full after eating. If you've ever had to unbutton the top button on your jeans after a meal, you know that we all eat beyond the point of fullness now and then. To pay attention to our bodies' signs of satiety, we need to slow down and chew our food fully.

•    Eat filling foods. Empty calories can add pounds to the frame but leave you hungry for more. Opt for nutrient-dense foods that fill you up while also providing your body with the nutrients it needs. High-fiber fruits, vegetables, and whole grains sate hunger pangs and can help you stave off between-meal temptations.