7 Tips I Use to Curb My Appetite

Losing weight can be a struggle, but don't despair - there are several strategies available that will help you manage your hunger.

One way to combat this is by eating smaller meals more frequently throughout the day. Eating smaller portions may help you feel satiated for longer and prevent overeating later on.

1. Eat a Small Snack

Snacking is an effective way to manage hunger and supply your body with essential nutrients. Not only that, but it has been known to improve overall health by maintaining even blood sugar levels and decreasing cholesterol levels.

A small snack is a nutritious choice that will satisfy you for several hours. Opt for snacks high in fiber and protein to suppress your appetite and prevent you from overeating at your next meal.

Many times your appetite and desires for food are caused by environmental stimuli. For instance, if you feel ravenous after a long day at work or during a workout session, munching on snacks that contain high fiber and protein content can help suppress those urges and prevent overeating later on.

2. Eat a High-Protein Meal

Protein is essential for feeling satisfied, encouraging muscle growth and maintaining strong bones. That's why it's essential to get enough of this macronutrient each day in your diet.

Protein provides quick energy without raising your blood sugar, leaving you feeling hungry again. Furthermore, protein keeps you feeling full for longer periods of time, helping to curb cravings.

Protein can also increase your metabolism and aid weight loss when eaten as part of a low-calorie diet. One study revealed that overweight women who consumed 30% of their calories from protein experienced weight loss of 11 pounds (5 kg) over 12 weeks.

3. Drink Water

Drinking water is important for maintaining hydration in your body, which depends on factors like age, weight, health status, activity level and environmental conditions. To determine how much fluid you need to drink each day, take into account factors like age, weight, health conditions and activity level.

Your body loses a small amount of fluid daily through sweat and urination, so drinking water helps you stay hydrated. Not only that, but it also regulates blood pressure, keeps organs functioning optimally and boosts immunity.

Drinking plenty of water can also help regulate your appetite and weight. In fact, studies suggest that consuming 16 ounces of water 30 minutes prior to eating a meal helps dieters lose 44% more weight than those who don't drink enough beforehand.

4. Exercise

Exercise has been proven to enhance overall wellbeing, increase energy levels and help you maintain a healthy weight. Furthermore, regular exercise reduces stress, lifts your spirits and enhances moods as well as sleep quality.

When beginning an exercise regimen, start slowly by increasing the amount and duration of your exercises over time. It is recommended that you consult your healthcare provider about your fitness objectives prior to beginning any form of exercise regimen.

5. Eat a Low-Calorie Snack

Eating a small snack before your main meals will help control your appetite and prevent overeating at those meals. Furthermore, it keeps your metabolism running throughout the day, which may aid in burning calories and losing weight.

To maximize satiety, aim for snacks that are low in calories but high in protein and fiber. These nutrients will fill you up and keep your stomach content for extended periods of time.

6. Eat Something Healthy

Eating nutritiously can provide your body with essential nutrients, decreasing your risk for heart disease, hypertension and certain cancers. These essential nutrients can be obtained from a variety of foods, such as whole grains, vegetables, fruit, legumes and lean meats. Eating a balanced meal also helps you feel full and prevents you from snacking throughout the day.

When snacking outside of fruits and vegetables, I opt for some small mixture of sliced raw almonds, raw pecans, sunflower seeds, raw peanuts, walnuts and 4-8 ounces of coconut water to squash my hunger.

Drinking plain water throughout your meal is also recommended to help you remain mindful of hunger and avoid sugary drinks that could cause sudden spikes in blood sugar levels. I'll put a lemon piece into my fresh water.

7. Eat Slowly

Although it may seem counterintuitive, eating slowly can help you feel more satisfied and prevent overeating. 

And it helps your body recognize when you're full, giving the brain time to communicate with you before reaching for snacks.

Eating more slowly not only aids digestion, but it also reduces caloric intake and increases water consumption during meals. You'll experience fewer heartburn or bloating episodes, plus you'll feel fuller after each meal. Eating slowly also leads to improved food satisfaction - whether that be because you consumed less calories or had more water during your meal.

Here is a 5 day sample of my diet:

Day 1

Breakfast: Oatmeal topped with berries and a sprinkle of chia seeds or almond slices.

Mid-Morning Snack: Greek yogurt with sliced almonds.

Lunch: Grilled chicken or a garden salad, vegetables, and a light vinaigrette dressing.

Afternoon Snack: Carrot sticks with hummus.

Dinner: Baked salmon with roasted vegetables and a hard-boiled egg.

Evening Snack: A small apple with a tablespoon of almond butter.

 

Day 2

Breakfast: Spinach, maple turkey and black pepper omelette with a side of sliced tomatoes.

Mid-Morning Snack: A small handful of almonds and an apple.

Lunch: Chef or Cobb salad.

Afternoon Snack: Popcorn.

Dinner: Grilled chicken breast with roasted sweet potatoes and steamed broccoli.

Evening Snack: Greek yogurt with mixed berries and a sprinkle of walnut pieces.

 

Day 3

Breakfast: Oatmeal topped with berries and a sprinkle of chia seeds or almond slices.

Mid-Morning Snack: Yogurt with mixed berries and a sprinkle of granola.

Lunch: Shredded grilled chicken breast with side a steamed veggies.

Afternoon Snack: Banana with almond butter.

Dinner: Lettuce wrapped lean ground beef burger topped with pickle, onion and tomato. Baked sweet potato fries tossed in olive oil.

Evening Snack: Mixed nuts and a small piece of dark chocolate.

 

Day 4

Breakfast: Scrambled eggs on top of whole grain toast and a side of sliced tomatoes.

Mid-Morning Snack: Homemade fruit smoothie or protein shake.

Lunch: Tuna salad lettuce wraps. (Light mayo, lemon juice, salt & pepper)

Afternoon Snack: Low fat Yogurt with walnut pieces.

Dinner: Baked salmon with steamed vegetables and a hard-boiled egg.

Evening Snack: Small serving of sugar free pudding or jell-o.

 

Day 5

Breakfast: Diced maple turkey (thin) and black pepper omelette with a side of sliced fruits.

Mid-Morning Snack: A small mixed handful of almonds, walnuts, peanuts and sunflower seeds. One hard-boiled egg.

Lunch: Chef or Cobb salad.

Afternoon Snack: Popcorn.

Dinner: Italian seasoned chicken breast with small steamed red skin potato pieces and veggies.

Evening Snack: Greek yogurt with mixed berries and a sprinkle of walnut pieces or almond pieces.

Final Thoughts

Curbing your appetite can be done with a few simple changes to your lifestyle. Eating slowly and mindfully, drinking more water, eating protein-rich foods, avoiding distractions while eating, being aware of serving sizes, timing meals correctly, and reducing stress can all help you take control of your cravings. By following these tips, you will be well on your way to achieving a healthier relationship with food that leads to lasting success.

For me, curbing my appetite means to feed it more often in smaller amounts. I kind of think of it as a small coal furnace where I have to throw in a handful of coal every couple hours to keep it running! Silly, I know, but it works for me! It's not easy at first but gets better the more you do it. Use the tips above. I hope this has been a help to you in some way.