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10 Ways to Control Your Appetite when Losing Weight

by Jessica
7 minutes read
10 Ways to Control Your Appetite when Losing Weight

Losing weight is hard enough as it is, but controlling your appetite can make it even harder. Fortunately, there are a few things you can do to help control your appetite and lose weight more effectively. In this blog post, we’ll explore 10 different ways to control your appetite when trying to lose weight. These tips can help you better control your hunger and reach your weight loss goals.

Ways to Control Your Appetite

There are a few key ways that you can control your appetite when losing weight.

First, make sure that you are getting enough protein and fiber in your diet. Protein and fiber help to keep you feeling full longer, so you will be less likely to feel hungry between meals.

Second, drink plenty of water throughout the day. Drinking water can help to fill you up and make you less likely to overeat.

Third, avoid eating trigger foods that make you want to eat more. Trigger foods can vary from person to person, but common examples include sugary snacks, greasy foods, and caffeine. If you find yourself craving these types of foods, try to distract yourself or have a healthy alternative on hand.

Finally, listen to your body and eat when you are truly hungry. Oftentimes we eat when we are bored or stressed rather than when our bodies need nourishment. If you can become attuned to your hunger cues, you will be better able to control your eating and avoid overeating.

Foods That Help Control Your Appetite

If you’re trying to lose weight, you might be looking for ways to control your appetite. Luckily, there are a few foods that can help with that!

  • Fiber-rich foods. Foods that are high in fiber help you feel full and satisfied, so you’re less likely to overeat. Try incorporating more high-fiber foods into your diets, such as whole grains, fruits, vegetables, and beans.
  • Protein-rich foods. Protein helps keep you feeling full longer than other nutrients, so it can be helpful in controlling your appetite. Make sure to include plenty of protein-rich foods in your diets, such as lean meats, fish, eggs, and dairy.
  • Healthy fats. While fats have been traditionally demonized in the world of weight loss, they actually play an important role in helping you feel full and satisfied. Healthy fats like olive oil and avocados can help increase feelings of satiety. Just be sure to choose healthy fats in moderation!
  • Water. Sometimes when we think we’re hungry, we’re actually just thirsty. Staying hydrated throughout the day can help stave off hunger pangs and prevent us from overeating. Aim for 8 glasses of water per day!

Tips for Controlling Your Portions

When you’re trying to lose weight, it’s important to be mindful of your portion sizes. Here are some tips to help you control your portions:

  • Use a smaller plate. Studies have shown that we tend to eat more food when we use a larger plate. Using a smaller plate can help trick your brain into thinking you’re eating more than you actually are.
  • Don’t eat straight from the container. When you eat directly from the container, it’s easy to lose track of how much you’ve eaten. Instead, measure out a serving size and put it on a plate or in a bowl.
  • Slow down. It takes about 20 minutes for our brains to register that we’re full. So, if you eat too quickly, you may end up overeating before your brain has a chance to catch up. Slow down and savor your food so that you can better listen to your body’s cues.
  • Avoid eating distractions. When we eat while doing other activities (watching TV, working at our desks, etc.), we tend to mindlessly overeat. If possible, try to sit down at the table and focus on just eating during mealtimes.

How to Deal with Hunger Cravings

Eating too much is a major obstacle to weight loss. But there are ways to control your appetite and make healthy choices when hunger strikes.

  • Avoid processed foods. These are high in calories and low in nutrients, so they can trigger overeating. Stick to whole, unprocessed foods like fruits, vegetables, and lean protein.
  • Drink plenty of water. Thirst can often be mistaken for hunger, so make sure you’re staying hydrated throughout the day.
  • Don’t skip meals. Skipping meals can lead to overeating later on. Try to eat three regular meals each day, with snacks in between if needed.
  • Get enough sleep. Lack of sleep can increase hunger levels and cravings for unhealthy foods. aim for 7-8 hours of sleep each night.
  • Control stress levels. Stress can also lead to increased hunger and cravings. Find healthy ways to manage stress, such as exercise, meditation, or journaling.

Exercises to Help Control Your Appetite

When trying to control your appetite and lose weight, certain exercises can be helpful.

Cardio exercises like running or bicycling can help burn calories and reduce your overall appetite. Strength-training exercises can also help build lean muscle mass, which can help you feel fuller longer. Additionally, HIIT (high-intensity interval training) workouts have been shown to decrease hunger hormones and increase satiety hormones, both of which can help with appetite control.

Finally, mind-body exercises like yoga or meditation can help you focus on present-moment awareness and reduce stress, which can lead to overeating.

Eat More Protein

If you’re trying to lose weight, you might be cutting back on a lot of things – including calories. But one nutrient you don’t want to skimp on is protein. Not only does it fill you up, but it also helps you build and maintain muscle mass.

Aim for at least 0.5 grams of protein per pound of body weight, and spread your intake throughout the day. A high-protein breakfast may help reduce hunger and carb cravings later in the day. Good sources of protein include lean meats, poultry, fish, eggs, legumes, nuts, and seeds.

Drink Plenty of Water

When it comes to weight loss, one simple piece of advice can make all the difference: drink plenty of water.

Water helps to control your appetite by keeping you feeling full and hydrated. It also helps your body to metabolize fat better. Studies have shown that drinking water before meals can help you eat less and lose weight.

So, how much water should you be drinking? The general rule is to drink eight 8-ounce glasses of water per day. However, this may vary depending on your individual needs. If you are frequently exercising or in a hot climate, you may need to drink more water.

Make sure to keep a water bottle with you throughout the day and drink regularly, even if you’re not thirsty. And if plain water isn’t appealing to you, try adding a slice of lemon or lime for a refreshing twist.

Avoid Processed Foods

When it comes to weight loss, what you eat is just as important as how much you eat. That’s why it’s important to avoid processed foods when trying to lose weight.

Processed foods are often high in calories, unhealthy fats, and added sugar – all of which can sabotage your weight loss efforts. Instead, focus on eating whole, unprocessed foods like fruits, vegetables, and lean protein. These nutrient-rich foods will help keep you feeling full and satisfied while helping you reach your weight loss goals.

Avoid Emotional Eating

The first step to taking control of your appetite and losing weight is to avoid emotional eating. Emotional eating is when you eat in response to emotions instead of hunger. This can lead to overeating and weight gain.

There are many reasons why people eat emotionally. Some people do it because they are bored, and others do it because they are stressed or anxious. Some people even do it because they are happy! No matter what the reason, emotional eating can sabotage your weight loss efforts.

If you want to avoid emotional eating, you need to be aware of your triggers. What situations or emotions make you want to eat? Once you know your triggers, you can start to work on avoiding them.

You might also want to try some other strategies for controlling your appetite, such as eating smaller meals more often, drinking water before meals, and avoiding trigger foods altogether. Remember, the goal is not to deprive yourself – it’s about finding a healthy balance that works for you.

Use Smaller Plates

If you’re trying to lose weight, one simple way to control your appetite is to use smaller plates. Studies have shown that people tend to eat whatever is on their plate, regardless of its size. So if you’re looking to cut back on calories, using a smaller plate can help you feel full with less food.

Another way to control your appetite when losing weight is to make sure you’re getting enough protein. Protein helps promote satiety, so aim for 25-30 grams at each meal. Good sources of protein include lean meats, fish, tofu, beans, and lentils.


If you’re trying to lose weight, you know that controlling your appetite is key. Fortunately, there are a number of ways to do this. In this article, we’ve shared 10 of them with you. From drinking more water to eating smaller meals more often, these tips will help you control your hunger and lose weight safely and effectively. Give them a try and see which ones work best for you.

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