What, when and how much we eat is so often put under the microscope. Have you ever sat down to a meal and been asked, “Are you really going to eat all that?” or to say, “My God, I could never get enough of this”?

We all have different nutritional needs, cravings and satisfaction levels. But our appetite can sometimes leave us confused or even embarrassed. Tai Ibitoye, a nutritionist who specializes in appetite regulation, helps us clarify how our hunger signals work.

  • Appetite vs Hunger

First let’s clarify these two terms. Appetite is the desire to consume food. Cravings can sometimes lead to hunger, but some people may have the urge to eat even when they feel full.

Everyone’s appetite is different. There is no such thing as a “normal” appetite, as what is considered normal for one person will be different for another.

  • What affects appetite?

If you think your body can tell you when you feel like eating and when you’re full, then maybe you should think again. There are both internal and external stimuli that affect appetite, from how much food is in front of you to how much you’ve moved that day.

Also in the body there are hormones that can increase appetite or suppress it. For example, ghrelin is a hormone produced and released by the stomach. It is called the “hunger hormone” because it stimulates appetite by being released into the blood. Ghrelin levels rise before meals and fall after eating a meal. Ghrelin levels can also increase after dieting or due to lack of sleep.

Therefore, some people may notice an increase in their appetite when they are not getting enough rest. Also some genetic disorders such as Prader-Willi syndrome can result in high ghrelin levels.

The rate of gastric emptying, the time it takes for food to move from the stomach to the small intestine, can also affect appetite. “Eating foods with more fiber, fatty foods, or eating large amounts can slow gastric emptying and reduce cravings later in the day,” explains Ibitoye.

There are also other factors that can affect appetite such as age and pregnancy. Older people for example tend to have a lower appetite than younger people. Also, hormone fluctuations during pregnancy can change how much a woman wants to eat.

  • Can portion size affect appetite?

Studies show that the amount of food that goes on the plate and even the size of the plate itself can greatly affect how big or small our appetite is.

According to one study, moviegoers ate 45.3% more popcorn when served in large containers. This influence of container size is very strong. Because even when the popcorn was disliked, people still ate 33.6% more when they consumed it from a large container than from a medium-sized container. So even when the food is not palatable, large packages and containers can lead to overeating.

“However, this is especially true when proper attention is not paid to the meal,” emphasizes Ibitoye.

There is evidence that distractions such as watching TV while eating can make some people less responsive to internal appetite signals and lead to increased food intake.

So, regardless of the size of the portion you serve on your plate, if you’re transfixed by the TV, there’s a good chance you’ll eat all the food in front of you, when you’re actually full.

  • Does exercise affect appetite?

Movement during the day can strongly affect food intake. The general rule of thumb is that the more physical activity there is in everyday life, the higher the caloric requirements of the body. But there isn’t always the same positive correlation between exercise and appetite or the desire to eat.

Exercise can suppress appetite for a short period, which may be due to the redistribution of blood flow from the gut to the muscles. After that, appetite may increase. “As some people feel pleasure from eating after a bout of exercise to replenish energy stores,” says Ibitoye.

In a 2018 review, researchers found that feelings of appetite decreased during exercise performed at or greater than 60% of maximal oxygen uptake and returned within an hour. What’s interesting is that exercise can improve long-term appetite sensitivity.

The researchers found that habitual physical activity resulted in improved adjustments for the energy content and density of food, so that people could better balance an increased desire to eat with an improved satiety response to a meal.

But this does not mean that they eat less, but that their bodies seem to subconsciously understand better how to eat according to their needs.

  • After all, is the “open” appetite a problem?

No, it is not a problem to have a “bigger” appetite than other people around you. Despite what people think, a large appetite is usually a sign of a good metabolism or high activity levels, rather than something to be ashamed of.

But if you’re constantly hungry and struggle to feel satisfied and full after eating, this can be a problem. A possible explanation is that you may not be consuming enough calories, fiber, or a macronutrient imbalance in your diet. However, if you notice an increase in hunger levels and a desire for more food, it’s very important to follow your hunger cues carefully,” emphasizes Ibitoye.

Also, to avoid overeating, focus on getting enough sleep, eating slowly to help your body recognize when it’s full, and finally, minimize stress levels as much as possible. In some people stress can increase appetite and in others it can decrease it.

Having a different appetite than usual on a single day is not much of a concern. However if it is continuous, especially if it is low, then you should look into it further. Some people may experience low appetite due to isolation, low mood, reduced physical function and other serious medical conditions. Low appetite can lead to reduced food intake, which can increase the risk of malnutrition.

As for appetite suppressants? “There is no reason to deal with these kinds of products,” emphasizes Ibitoye. Sure, there are things you can do, chew, or take to make you feel less hungry. But don’t forget that appetite is usually a sign that your body wants something: calories, taste or pleasure. Therefore, trying to suppress these cravings usually means that your appetite will come back with a “vengeance”, more strongly later.

Also, such products can end up being harmful to your health. So it’s better to buy real food and consume it when your body really needs it.