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Chances are if you could figure out a way to help people truly control their appetites you would likely be awarded sainthood, along with a really nice big retirement fund. I must admit, I’m fascinated by how we relate with this thing called “my appetite.” My guess is that if you’re the kind of person who wants to lose weight, you’re also the kind of person who wants to control your appetite. You want to manage it, own it, and make it your servant. And yet, with all the books out there written by the experts that tell you how to tame the appetite beast – many of us are still left cowering in the corner whenever our appetite comes to town. It’s time to get smart and tough. It’s time to say goodbye to all the useless appetite-controlling pills and all the failed attempts at using willpower to defeat the dreaded appetite enemy. Here’s the first 4 of my 8 unique and surefire ways on how to control your appetite. The next 4 will arrive in your inbox next week. These are well kept secrets so please don’t tell anyone.

1 – Get Out of Your Head  – It’s Crazy in There Anyways.

It seems that we really worship the head. We live in it, we exalt it, and it’s always turned on and entertaining itself with an endless supply of inane thoughts. Okay, I agree, the brain is a really cool organ. But if we pitch our tent there and inhabit it long-term, the body suffers. More to the point, the more we eat with our head the less input we have from the brilliance of the body. It’s not your mouth that hungers for food, it’s the body that requires food. It follows then, that it’s not the mouth that tells you when you’re full – it’s the body that gives us this all important signal. If you wish to stop overeating, feel your body. Notice its sensations, feel its fullness, talk to its emptiness, and invite to the table. When you eat, eat with all of you. Eat with every cell. Get out of your head. Stop fantasizing. Slow down your mind chatter. Notice what you’re eating. Taste it. Enjoy it. Rub the food all over your body, but from the inside.

2- Suck the Marrow Out of Your Food.

Let’s be honest for a moment. Do you really eat when you eat? Are you present? Are you there? Are you enjoying the heck out of the food you claim to really love? If you really truly love food, suck the life out of it. Get what you want. Pleasure yourself. Indulge. One of the reasons we consistently overeat is because we don’t get what we want in the 1st place. At the most primitive level of the central nervous system we are programmed to seek pleasure and avoid pain. If we don’t get the pleasure that we seek from food – even when were eating it – the urge of the primitive brain remains unfulfilled and our physiology literally compels us to eat more. The more that you get what you want, the less needy you’ll be. When we reward ourselves with the pleasure of food the body rewards us with a satisfied appetite. Stop holding back.

3 – Stop Fighting Yourself – It Looks Silly and You Can’t Win.

One of the reasons that it’s so difficult to control our appetite is because it cannot be controlled. Your fighting a battle that’s impossible to win. Appetite is not designed to be controlled. In fact, it exists to regulate and control us. It reminds us that we’re mortal, and that we need to eat. Some of us get so distracted by e-mails and iPhones that if we didn’t have an appetite we’d forget to eat, and starve. How embarrassing would that be? So the wisdom of the universe has been very kind and gifted us with the beautiful urge to eat. Imagine if you called a cease-fire and no longer looked upon appetite as your enemy. Imagine if you didn’t do battle with the inborn urge to munch. You’d be free. You’d be happy. Your appetite would finally come out to play, it would naturally self regulate, and the war would be over. It’s time to wave the white flag.

4 – How to Control Your Appetite Tip – Eat Everything.

How’s that for an appetite-suppressing secret? Eat everything. All of it. Everything in sight. But wait one moment please. I guess I should explain further before you do this and gain a bunch of weight, and sue me for eating psychology malpractice. So yes, I really do want you to eat everything. And by everything I mean all of your life. Life itself is your proper meal. The more present we are to everything on our plate, the more we digest and assimilate all the moments and magic and opportunities that life gives us each day. We become “full” on life. And the less we need to rely on mere food to satisfy our hunger for a fabulous life. I mean it. Appetite finds its rightful natural place when we agree to fully indulge in the life that we’re given. The more we sit around waiting for the life we think we’re meant to have, the hungrier we become. And that hunger twists and distorts itself into a strange urge for food. Yes you’re hungry. But you’re hungry for a meal that’s bigger than any you could have imagined. Dinner is served – and it’s your life that’s on the plate. Eat it and enjoy.

How has trying to control your appetite distracted you from going after what you’re really hungry for?

How to control your appetite: part 2

My warmest regards,
Marc David
© Institute For The Psychology of Eating, All Rights Reserved, 2014
Founder of the Institute for the Psychology of Eating

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P.S. – If you haven’t had a chance to check out our FREE information packed video series – The Dynamic Eating Psychology Breakthrough – you can sign up for it HERE. It’s a great way to get a better sense of the work we do here at the Institute for the Psychology of Eating. If you’re inspired by this work and want to learn about how you can become certified as an Eating Psychology Coach, please go HERE to learn more. And if you’re interested in working on your own personal relationship with food, check out our breakthrough 8-week program designed for the public – Transform Your Relationship with Food™ HERE.

  • Hi,

    I have a Food Psychology Certification from Spencer. Part of the course was reading your book.

    I have lost 163 pounds in the four years since then. I am still very large, but still working at it one day at a time. I was wondering for us who have this certification are you going to or doing any on going training. I sure would be interested in that.

    Thank you for changing my life.

    Cecelia Danas

    • KarnaN

      Hi Cecelia,

      My name is Karna Nau and I am the Director of Student Relations here at The Institute for the Psychology of Eating.
      Thank you for your interest in our Program.
      Great question! Yes, we do offer a continuation in training.
      The Training you have participated in is more like Marc’s “greatest hits.”

      In our Eating Psychology Coach Certification Training, you will be receiving many more tools on how to work with clients and get long lasting results.
      He explores the material much deeper and takes it to new exciting levels.

      To learn more about the Certification Training go to:

      Enrollment ends September 1st but we do have special Bonus Early Enrollment Classes if you enroll by August 1st.
      Simply send an email to for details.

      If you have further questions or need clarification, I would be happy to set up a time for you to speak with Emily Rosen, our Chief Operating Officer.
      If you would like to connect with her, please e-mail me a few times and dates when you are available, your time zone, and the best number for her to reach you at.

      Warm regards,

      Karna Nau

  • Summer

    Thank you. I really appreciate this.

  • LiZa Bliss

    Thanks Marc,
    As always your words come with much wisdom and are inspiring to me. I will be excited to see part 2. For now I am going to embrace my appetite, kick back and eat a great big bowl of joy.

  • joe Grosso

    You are one special Health guru. No one I know or read has the approach and wisdom you share with all of us. god bless you. You offer “new eyes” to the field of nutrition.
    joe grosso

  • KarnaN

    Hi everyone,

    Karna here. Director of Student Relations at the Institute for the Psychology of Eating.
    Marc asked me to get back to all of you.

    Thank you for your wonderful comments!
    They keep us going, and we sincerely mean that.

    Karna Nau
    Director of Student Relations
    Institute for the Psychology of Eating

  • This is such a wonderful article! Great tips for overall health and wellness that anyone can use. Thanks for sharing and we look forward to part two!

  • Marc & Staff, I can’t tell you how ful-FILL-ing this post was… common sense on a silver platter! Everything you said was true, real, and what my body has been telling me for years. (Thank heavens I started listening to it!) Your affirmation, encouragement, and advice are helping me live life to the FULL-est… looking forward to reading Part 2! Thank you.

  • Stephanie Abbott

    I love it!!!!

  • Marquita Hain

    Inspiring, to say the least! Number 4 means so much to me. What a great metaphor! I have been starving myself of LIFE. Ah-haaaaa! 🙂

  • Bethany Kiele

    Thank you Marc! Yes! I love this fresh perspective!!

    • Hello Again!
      I’m so glad to see your enthusiasm!


  • Thank you so much for this. The biggest point that hit home with me was enjoying every bite of the meal. I used to eat food I didn’t think tasted that great, but now I have allowed myself to eat tasty, pleasurable foods–which for me means whole foods with a little salt and spices and sauces. I am much calmer and happier allowing myself to enjoy tasty food now, and I’m sure my body is too. Thank you!

    • Hi Rachael,
      So happy to hear you’re getting in touch with your body wisdom. Our bodies and our taste buds and our sense of pleasure are key resources for us to become present and be.
      Glad to hear this is bringing some calm-happy into your day.

      Marc David

  • I agree,this is full of terrific suggestions. I suffered severe ED over three decades and finally made radical changes in my life. I figured out how to cure myself and did just that, after years of imprisonment in “therapy” and various traditional “treatment” methods. I realized I needed to bark up an entirely different tree. Or maybe bark for joy, period.

  • Hi Julie, Thank you so much for reaching out and sharing your story! I’m so glad to hear that you’ve found a path that works for you. Let those barks for joy out! Warmly, Marc 🙂

  • Layla Rose

    I have problems with sleep deprivation, due to insomnia, which leads to me not being able to control my appetite. I thought I’d finally found the key to appetite control, then the sleep issues are an obstacle that seems to be untennable. Sleep deprivation = eating too much. Which really sucks b/c I’m trying to lose about 20 lbs. I’d have been so much farther along toward my goal if it weren’t for my sleep problems. I’m trying to arrange for an appt. with a doctor, as this has been going on for years, and I’ve tried everything. And I do mean everything.

    • Hi! We really appreciate you sharing and empathize with what you’re going through. Sleep deprivation can lead to really intense cravings the next day and the urge to eat in order to regain that lost energy. It’s understandable to feel frustrated. Be patient, try to relax as much as you can, and know that you are doing what you can do to address your struggles with sleep which will likely result in also regaining control of your appetite. We wish you all the best!

      The IPE Team

About The Author
Marc David

Marc David is the Founder of the Institute for the Psychology of Eating, a leading visionary, teacher and consultant in Nutritional Psychology, and the author of the classic and best-selling works Nourishing Wisdom and The Slow Down Diet. His work has been featured on CNN, NBC and numerous media outlets. His books have been translated into over 10 languages, and his approach appeals to a wide audience of eaters who are looking for fresh, inspiring and innovative messages about food, body and soul. He lectures internationally, and has held senior consulting positions at Canyon Ranch Resorts, the Kripalu Center for Yoga and Health, the Johnson & Johnson Corporation, and the Disney Company. Marc is also the co-founder of the Institute for Conscious Sexuality and Relationship.