It is no secret that people don’t always eat because they are hungry. Instead, many eat because of the sight or smell of food. Studies also indicate that people eat in response to emotional stress.

Omer Mayobera, a psychologist working with Caring for Impact Ministries (CIM), says people sometimes eat to make themselves feel better when they are anxious or depressed. He says this is referred to as emotional eating, and that it is a habit more common among women than men.

Mayobera says that studies have shown that if one listens to their body’s signals about hunger, fullness, and appetite, they will know when to stop eating.

Also, when it comes to losing and maintaining weight, listen to what your body tells you, as it may not always be hunger. 

How to go about it

According to experts, eating at the right time helps boost your efforts in not only maintaining ideal weight but also keeping health conditions at bay.

Emmy Ntamanga, a Kigali-based nutritionist and consultant, says one way to curb appetite is by drinking water or sipping herbal tea before any meal. Also, he suggests healthy snacks that are low in calories, before meals.

Ntamanga also suggests having meals frequently but in small proportions. This is important, especially for anyone trying to lose weight or simply maintain.

"You don’t have to skip meals to lose weight as some people think is the best way to go. Instead, one should aim at having small meals three to four times throughout the day,” he says.

Also, Ntamanga says one should set at least 20 minutes while eating, explaining that this is so because it is evident that it takes 20 minutes for the stomach to send signals to the brain to let it know you are eating.

Anything less than this, he says, will mean that the brain hasn’t caught up yet with your stomach. Using 20 minutes or so to eat makes it more satisfying and one feels fuller as well.

Mayobera says that when it comes to curbing appetite, it’s also ideal to ask yourself why you need to eat, explaining that knowing why you’re eating gives one the opportunity to make an informed decision about whether you want to eat as opposed to automatically eating something.

Ntamanga points out that one should as well aim at eating desserts last after a meal.

He says that when one eats their treats at the end of a meal as dessert, it decreases the strength of future cravings for them, as studies show it’s a way of reducing cravings.

Mayobera says planning ahead is also crucial as it means planning what to eat and this will help manage eating triggers that one might find particularly challenging to resist.

"One can opt for an ideal snack or simply try to prepare one with a healthier option, especially nuts which are known for making one fuller,” he says.