A normal appetite stems from a normal feeling of hunger: the importance of regular meals.

As an efficient system for storing energy, humans convert as much of the calories they obtain from food as possible into fat and store it in their bodies to combat hunger. In today's society, food is abundant and readily available. Under these circumstances, this system becomes problematic, and modern people must confront and fight against obesity-an "inner enemy"-which is the fate of modern humans. The human body is very resilient and can tolerate small amounts of existing food.

A typical daily life involves waking up early, having breakfast after physical activity, and then going to work if needed. Due to work commitments, after lunch, one continues working in the afternoon before having dinner. Those without work typically spend the morning doing housework, the afternoon with their children, learning something new, or doing something they enjoy, before preparing dinner. The general time allocation for the day is predetermined to induce hunger at mealtimes. Therefore, living according to this time allocation is crucial. A disorganized lifestyle, where one eats even when not hungry, can lead to obesity. If one doesn't eat out of genuine hunger, it's difficult to feel satisfied and continue eating.

A normal appetite stems from a normal fasting state. A regular human diet is based on three meals a day. Eating three meals a day is essential for a normal life. Regarding meal frequency, the principle is that you should feel hungry at mealtimes. In a healthy body and with a regular lifestyle, you should feel hungry at the times of breakfast, lunch, and dinner.

The difference lies in the basal metabolic rate. In other words, this situation arises because the body uses different amounts of energy from food. To put it another way, the body generates heat and its temperature rises when eating. The process of digesting and absorbing food after eating also requires energy, known as the "thermo-response" or "food-specific reaction," and this energy accounts for about ten percent of the daily calorie intake.

Eating only two meals a day can disrupt this regulatory function, leading to a body type prone to weight gain. To improve this, it's essential to ensure a robust post-meal temperature rise. Current research suggests several methods, one of which involves increasing the rate of temperature increase when consuming delicious foods. The enjoyment of food during chewing sends signals to the brain, triggering a surge in calorie metabolism through the autonomic nervous system. However, overeating simply because something tastes good can still result in excessive calorie intake and contribute to obesity. Future weight loss should focus on "eating delicious foods in moderation."

The peculiarity of human appetite lies in the fact that "the eyes crave food." Normally, appetite arises when the stomach feels hungry, but the physiological feeling of hunger sometimes doesn't align with appetite. This can be understood by considering the following situations. For example, you might not be particularly hungry, but the sight of food makes you want to eat-a common experience. In other words, it's not the stomach that craves food, but rather "the eyes that crave food," and there are many such examples. Besides the physiological feeling of hunger, sight, smell, and hearing also greatly influence human appetite. Seeing food, smelling its aroma, or hearing the sounds of cooking stimulates appetite. This is why we often eat more than we should just taste while food is being prepared. Among these, sight has a particularly strong influence. Especially after recognizing something as delicious and storing that impression in the brain, subsequent sightings of similar food, transmitted through the optic nerve, stimulate the appetite center. The best solution is simply "not to look." Since the eyes can stimulate the appetite center, the fundamental solution is to avoid stimulating the appetite center.

However, in reality, in homes and workplaces where obese individuals exist, food is often readily available. In such an environment, the constant sight of food continuously stimulates the appetite center. However, people prone to weight gain are inherently more susceptible to external stimuli and cannot suppress the urge to eat upon seeing food. Even when not hungry, they still eat without realizing their mistake. If you find yourself in this situation, take a look at your surroundings. What kinds of food do you see? Make it a habit to store food out of sight, such as in the refrigerator or a cupboard. Also, avoid buying unnecessary items when shopping. This way, not seeing food will reduce the urge to eat. It's much simpler to avoid buying too much food and keeping it out of sight than to have your favorite foods in front of you and suppress your cravings.