How to Eat to Avoid Obesity. When we feel very hungry, I think we could spend a lot of food in a short time. In fact, we know that excessive appetite is the main enemy in the diet. Because when you feel so hungry, you can eat more food than you actually need. For that, try to identify the difference between hunger and appetite, as well as listen to your body cues.

1. Knowing your hunger level
Learn to recognize the physical cues that generate hunger signals and time to eat. Use the hunger scale below to help find your food needs.

Hunger: An unpleasant sensation because an empty stomach, and accompanied by dizziness or nervousness due to low blood sugar levels from lack of food. If you are in this stage, the risks posed if you do not immediately eat very high, and pose a serious hazard.

Hungry: When feeling hungry is usually a direct having in mind is the food to be eaten. However, if you do not eat within one hour, then you can enter in a famine zone.

Quite hungry: In this condition, the stomach will usually reads or growling. Usually you deal with immediately eat morning, noon, or night.

Satisfied: this feeling will come when you feel full, not full but not hungry. With this you feel relaxed and comfortable and can move back.

Full: people often ignore this sense of satisfaction, and was still able to eat until it is completely satisfied and full stomach. This condition is a sign that you’ve eaten more than enough. Stomach feels bloated, and food does not taste as good anymore as it did on the first bite.

Very satisfied: This is one sign that you really have too much to eat. You feel uncomfortable, may feel stomach pains and wanted to vomit.

2. Eat every 4 hours
Try to eat every four hours until your stomach is satisfied. Eat regularly serves to maintain blood sugar and energy stability which prevents you from excessive appetite. Importantly, you must set the food menu that will be consumed every four hours. Snacking just as much as 150-calorie snack, such as fruits, vegetables, crackers, or fresh beans that contain lots of fiber and water.

3. Breakfast is appropriate
When we eat enough fat, protein and carbohydrates at breakfast, we will feel full and eat less during lunch and evening. If you still feel hungry before lunch arrived though it was breakfast, chances are your breakfast calorie intake is less precise. Choose a breakfast menu is 250 calories, such as fruit, yogurt, cereal grain, soy milk, or bread.

4. Low-fat foods in large portions
One way that can be used to maintain the excessive appetite is by eating foods low in calories, but in large portions. Dense foods that have a high liquid content can help you suppress hunger.

5. Consumption of fiber throughout the day
Fiber can help you feel full faster and last longer. This is due to the body to process fibrous foods more slowly so that it can help you fuller for longer. Eating fiber foods every day will make a body mass index is lower and can reduce the risk of diabetes and heart disease.

6. Complete with a protein
Protein can make consumers feel “satisfied” and fuller for longer. These proteins can be obtained from egg whites, tuna, chicken without skin, or edamame. The result, they are better able to withstand hunger, and body mass index had a more slender.