How to reduce your appetite and no longer feel hungry?

[Article updated on 19/09/2023]

Having a big appetite can be a real obstacle when it comes to losing weight. For some people, reducing the food intake they were accustomed to means feeling very hungry, which can lead them to succumb to cravings for unhealthy foods. In the following lines, I will explain the best tips to get rid of your desire to eat at all hours.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

#1 Drink plenty of water to reduce your appetite

Water helps us feel full. It is therefore advisable to always have a bottle of water on hand and to drink it whenever you feel hungry. If the water seems very bland, an alternative and also a good idea is to prepare an infusion, such as green tea. Green tea, in addition to being a natural appetite suppressant, is an excellent antioxidant.

Drink plenty of water to reduce your appetite

#2 How to curb your appetite by eating 5 times a day

If you eat every 3 to 4 hours, having three main meals and two snacks, the levels of insulin in your blood, which energize your body, remain more stable. So you won’t want to eat. It will also improve your metabolism.

#3 eliminate foods high in sugar from your diet

You should avoid eating foods high in refined white sugar because they provide calories without any nutritional value. They are also foods that provide energy which is consumed very quickly, which will soon make us hungry. They don’t fill you up at all.

#4 Eat foods high in fiber to reduce cravings

Foods rich in fiber are the perfect solution to feeling full, mainly because they take up a lot of volume in our stomach. Therefore, a diet rich in this type of food, in addition to being healthy, can prevent us from eating between meals.

Foods rich in fiber include wheat bran, chia seeds, whole wheat bread, peas, carrots, lentils, chickpeas, peanuts or almonds.

#5 Eat rich and balanced meals to reduce your appetite

Breakfast, lunch and dinner should include foods containing fiber (like vegetables, fruits…), proteins (meat, fish, eggs, tofu…), fats (like olive oil or nuts) and slow-absorbing carbohydrates (bread, pasta or brown rice, legumes, etc.).

#6 How to stop being hungry by eating anti-hunger foods

The most filling foods are carrots, bananas, green leafy vegetables, whole grains, eggs, meat, squid or nuts, among others. These are foods that help in the production of serotonin, a chemical mediator that provides well-being.

#7 Eat hot food so you don’t feel hungry

Hot foods send more satiety signals to the brain than cold foods. You can start meals with a cup of defatted homemade broth, which will calm your initial appetite and prevent you from overeating.

#8 Drink water before eating

When you think you’re hungry, drink water first. It is easy to confuse the feeling of thirst with that of hunger. In addition, drinking before meals also helps you stop the feeling of hunger and avoid overindulging at the table.

#9 Chew food well

The feeling of fullness usually occurs about 20 minutes after you start eating. So if you chew quickly, you can consume double or triple what you really need. Studies show that chewing each bite 40 times releases more of the satiating hormone and causes us to consume fewer calories.

#10 Eat chewing gum

Chewing gum is a good way to trick our stomach into thinking we are eating something. On the other hand, in addition to making us feel full, it strengthens the jaw, cleans the teeth and helps to have more pleasant breathing. Chewing gum also helps calm anxiety and relieve stress that leads many people to snack.

#11 Have fun

Boredom can cause us to feel what is called psychological hunger, that is, we have the feeling of being hungry, without actually having an empty stomach. When we feel this type of hunger, our brain plays tricks on us by sending signals to encourage us to ingest certain foods. Being entertained keeps your brain focused on the activity you’re doing and doesn’t have time to create false hunger signals.

#12 Serve small portions

A common problem for those who want to lose weight is that they usually eat more than they need. We tend to serve ourselves too much food. One solution is to get used to serving smaller portions. For example, instead of putting a huge chop on your plate, put half of it. Or instead of putting two steaks, put one.

#13 Start your meals with fruit

To digest better, it is convenient to eat a piece of fruit first, then continue with the first dish. In addition to improving digestion, you’ll ensure you’re eating the healthiest foods first and feel less hungry afterward.

Eat fruit
Start your meals with fruit

#14 Get enough sleep

Lack of sleep increases ghrelin levels, which can make you feel hungry at all hours. Additionally, insomnia reduces the amount of leptin, a hormone that makes you feel full. When you don’t get enough sleep, your body is also likely to “ask” you for reward foods like candy or pastries.

#15 Fight against stress

High levels of stress can trigger the production of cortisol. This hormone is responsible, among other things, for increasing appetite, which can lead to a ravenous feeling of hunger, even after lunch or dinner.

#16 Avoid junk food

Certain bad eating habits can make you hungry at all hours. If you don’t eat enough protein during lunch, you will quickly become hungry. When you don’t eat enough healthy fats or skip meals, it’s likely your stomach will starve. If you drink too much alcohol, the same thing could happen to you.

#17 Don’t neglect breakfast

The first meal of the day should be solid and should allow you to satisfy your appetite for several hours. On the one hand, it is not good for you to just have a coffee before going to the office. Take the time to have a good breakfast accordingly. On the other hand, the menu should contain proteins, healthy fats and carbohydrates. This way you will avoid insulin peaks and you will have energy from the first hours of the day.

For example, you can have a scrambled egg, a glass of yogurt or milk, a fruit or a slice of whole wheat bread with olive oil, avocado or nuts for breakfast.

#18 Drink green tea

This infusion contains many nutrients that can help calm your appetite, without increasing your calorie intake. Plus, its many vitamins and minerals can provide you with a variety of additional benefits: improving your digestion, providing energy, etc. If you choose cold green tea, it will help you avoid dehydration. Plus, it’s great for mid-morning or mid-afternoon, paired with a handful of nuts or seeds.

#19 Reduce the number of hours spent watching TV

When you watch TV, you don’t control your hunger or the portions you eat. Let’s add that during such a session you eat more junk food, i.e. sweets and salty snacks, which makes you want to eat even more.

Watch the television
Studies have shown that people who watch TV more than 2 hours a day are at greater risk of obesity.

#20 Eat enough protein

Adding more protein to your diet can increase feelings of fullness, make you eat less at your next meal, and help you lose fat. Additionally, a high protein intake can help prevent muscle loss when daily calories are reduced to lose weight. Make protein about 20 to 30 percent of your total calories, if you want to reduce cravings.

#21 Eat a lot more vegetables

One of the most important ways to ensure you feel full at meals is to increase the size of your vegetable intake. Vegetables can help fill your stomach without adding extra calories. A whole English cucumber has less than 50 calories.

Zotrim naturally reduces your appetite

Box of Zotrim

The above methods are very effective, but they can be a headache for many people. Fortunately, there is a product based on 100% natural ingredients that can help you curb your appetite and achieve your weight loss goals. This is Zotrim.

Based on plants such as Yerba mate, guarana and damiana, Zotrim helps you break bad habits like snacking. Taken day by day, it will motivate you to lose more weight.