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Jun 3, 2017 · Want to eat less and still feel satisfied? Here are 13 science-based ways to help reduce hunger and appetite, including eating more protein, snacking, and getting enough sleep.
- Jillian Kubala, MS, RD
- Get rid of distractions. Whether it’s working through lunch in front of the computer or noshing on chips while catching up on your favorite TV show, eating while distracted is a common occurrence for most people.
- Know your trigger foods. Pinpointing which foods can trigger overeating and avoiding them can help decrease the chances of overeating. For example, if ice cream is likely to trigger a binge or episode of overeating, it’s a good idea to stop storing it in the freezer.
- Don’t ban all favorite foods. Restrictive eating patterns that eliminate many of your favorite foods may cause you to feel deprived, potentially leading you to binge on forbidden treats.
- Give volumetrics a try. Volumetrics is a way to eat that focuses on filling up on low calorie, high fiber foods like non-starchy vegetables. Consuming foods that are low in calories and high in fiber and water before meals can help you feel full, which might decrease overeating.
Sep 23, 2024 · Natural appetite suppressants include eating more fiber and protein, getting enough sleep and exercising to help keep hunger at bay.
Jan 11, 2023 · How do you deal with hunger while trying to lose weight? In this guide, learn why you get hungry, how to distinguish between wanting and needing to eat, and how to harness hunger with a low carb lifestyle.
- Familiarize yourself with recommended portion sizes. Portion size is critical. To keep your eyeballs in check, take advantage of nutrition food labels and reputable sources' recommended amounts of foods.
- Include a fiber source with meals and snacks. "Fiber is helpful for satiety, the feeling of fullness after eating," says Arrindell. For instance, let's compare a plate of roasted vegetables versus several pieces of cheese.
- Avoid skipping meals. Intermittent fasting — the foundation of which is skipping meals — is a trendy diet right now, but for some people, it may lead to a feast-or-famine mentality that inadvertently leads to overeating.
- Know and limit the foods that are easiest to overeat. We've all wondered if there are foods we should write off completely. Just give us the list! But here again, Arrindell says it's not that simple.
Nov 3, 2022 · Whatever works for you. Just eat when you’re hungry, and don’t eat when you aren’t. It also helps that low-carb diets and higher protein diets — at least 20% of daily calories — tend to reduce hunger. Studies demonstrate that people eating a very low-carb, ketogenic diet reduce their feelings of hunger and the amount of food they eat. 13
Feb 7, 2023 · How fast you eat, what you eat, when you eat and what you’re doing while you eat can all contribute to overeating. Occasional overeating can cause stomach pain and indigestion, alter how your body regulates hunger and contribute to weight gain.
