How to stop being hungry all the time

How to suppress appetite: 10 healthful, evidence-based ways

An appetite suppressant is a food, supplement, or other method that stops a person from feeling hungry. Some methods are more effective for suppressing appetite than others.

Manufacturers of appetite suppressant pills make big claims about the ability of pills to suppress appetite and promote weight loss. However, the effectiveness of these pills is not known, and according to the National Institutes of Health (NIH), they often come with dangerous side effects.

Instead, a person can use a range of natural methods to suppress or lose their appetite in a risk-free, healthful way.

In this article, we give a list of evidence-based methods that a person can use to suppress their appetite without the need for diet pills. We also discuss which foods are the best appetite suppressants.

A person can use the following ten evidence-based methods to suppress their appetite and avoid overeating:

1. Eat more protein and healthful fats

Not all foods satisfy hunger equally. Compared to carbohydrates, protein and certain fats are more effective for satisfying hunger and keeping people feeling full for longer.

A person can replace some sources of carbohydrate with proteins and healthful fats to help keep their appetite under control.

The Dietary Guidelines for Americans recommend the following high-protein foods:

lean meats
eggs
beans and peas
soy products
Greek yogurt

The guidelines also recommend that a person gets their healthful fats from natural sources such as nuts and seeds, avocados, and olive oil.

2. Drink water before every meal

Drinking a large glass of water directly before eating has been found to make a person feel fuller, more satisfied, and less hungry after the meal.

Another study, which looked at appetite in 50 overweight females, showed that drinking 1.5 liters of water a day for 8 weeks caused a reduction in appetite and weight, and also led to greater fat loss.

A soup starter may also quench the appetite. Research from 2007 showed that people reported feeling fuller immediately after the meal if they had a liquid starter.

3. Eat more high-fiber foods

Fiber does not break down like other foods, so it stays in the body for longer. This slows down digestion and keeps people feeling full throughout the day.

Research suggests that fiber can be an effective appetite suppressant. High-fiber diets are also associated with lower obesity rates.

On the other hand, another review found that introducing extra fiber into the diet was effective in less than half of the studies they looked at.

More research is needed to identify which sources of fiber are the most effective for suppressing appetite.

Healthful high-fiber foods include:

whole grains
beans and pulses
apples and avocados
almonds
chia seeds
vegetables

4. Exercise before a meal

Exercise is another healthy and effective appetite suppressant.

A review based on 20 different studies found that appetite hormones are suppressed immediately after exercise, especially high-intensity workouts.

They found lower levels of ghrelin in the body, a hormone that makes us hungry, and higher levels of “fullness hormones” such as PPY and GLP-1.

5. Drink Yerba Maté tea

Research shows that a tea called Yerba Maté, which comes from the Ilex paraguariensis plant, can reduce appetite and improve mood when combined with high-intensity exercise. Yerba Maté is available for purchase online.

6. Switch to dark chocolate

Dark chocolate has been shown to suppresses appetite compared to milk chocolate. One study showed that people ate less during their next meal after snacking on dark instead of milk chocolate.

7. Eat some ginger

Consuming a small amount of ginger powder has been shown to reduce appetite and increase fullness, possibly because of its stimulating effect on the digestive system. This was a small-scale study, so more research is needed to confirm this effect. Ginger powder is available for purchase online.

8. Eat bulky, low-calorie foods

Reducing general food intake while dieting can leave people with a ravenous appetite. This can cause a relapse into binge eating.

However, dieting does not have to mean going hungry. Some foods are high in non-caloric nutrients like vitamins, minerals, and water but remain relatively low in calories. These include vegetables, fruits, beans, and whole grains.

Eating a large volume of these foods will stop the stomach from growling and still allow a person to burn more calories than they consume.

9. Stress less

Comfort eating due to stress, anger, or sadness is different from physical hunger.

Research has linked stress with an increased desire to eat, binge eating, and eating non-nutritious food.

Mindfulness practices and mindful eating may reduce stress-related binge eating and comfort eating, according to one review. Regular sleep, social contact, and time spent relaxing can also help tackle stress.

10. Mindful eating

The brain is a major player in deciding what and when a person eats. If a person pays attention to the food they are eating instead of watching TV during a meal, they may consume less.

Research published in the journal Appetite found that eating a huge meal in the dark led people to consume 36 percent more. Paying attention to food during meals can help a person reduce overeating.

Another article showed that mindfulness might reduce binge eating and comfort eating, which are two significant factors that influence obesity.

The National Institute of Health recommend using mind and body-based techniques, such as meditation and yoga, to curb appetite.

Certain foods are better for suppressing appetite than others, including:

Protein-rich foods and healthful fats. These include lean meats, avocado, beans, nuts, and cheese.
High-fiber foods. Fiber-rich foods keep a person feeling fuller for longer. Good examples are whole grains, beans, fruits, and vegetables.
Pulses, such as beans, lentils, and chickpeas, can directly increase feelings of fullness and may also reduce food intake later, according to a 2017 review.
Eggs are high in protein and fat and may promote feelings of fullness and reduce hunger through the day.
Cayenne pepper may reduce appetite in people who are not used to spicy foods.
Honey may suppress the hunger hormone ghrelin, making people feel fuller for longer. People should try switching from sugar to honey.

Restricting food consumption too much can lead to a relapse of overeating. Instead, eating a good amount of the right foods can reduce hunger and food cravings throughout the day.

A person can suppress their appetite by including more protein, fat, and fiber in their meals. Stocking up on vegetables and pulses can make a person feel fuller for longer.

It might also help to try different spices, such as ginger and cayenne pepper, and drink tea to beat unwanted food cravings.

13 Ways to Help Curb Appetite, According to Science

Hunger and appetite are something each of us knows quite well.

For the most part, we navigate these biological processes continuously throughout the day, even when we don’t realize we’re doing so.

Generally, hunger and appetite are signals from your body that it needs energy or is craving a certain type of food.

While feeling hungry is a normal sign from your body that it’s time to eat again, it’s not fun to constantly feel hungry, especially if you’ve just finished a meal. That may be a sign you’re not eating enough or not eating the right combinations of foods.

If you’re trying to lose weight, living with certain health conditions, or adopting a new meal routine like intermittent fasting, you may be wondering how to reduce feelings of hunger throughout the day (1).

Hunger and appetite are complicated processes though, and they’re influenced by many internal and external factors — which can make reducing either one difficult at times.

To make it easier, we put together this list of 13 science-based ways to help reduce hunger and appetite.

1. Eat enough protein

Adding more protein to your diet can increase feelings of fullness, lower hunger hormone levels, and potentially help you eat less at your next meal (2, 3, 4, 5).

In a small study including 20 healthy adults with overweight or obesity, those who ate eggs (a high protein food) instead of cereal (a lower protein food) experienced increased feelings of fullness and lowered hunger hormones after breakfast (5).

Another study including 50 adults with overweight found that drinking a beverage high in protein and fiber 30 minutes prior to eating pizza appeared to reduce feelings of hunger, as well as the amount of pizza the participants ate (2).

The appetite-suppressing effects of protein aren’t just limited to animal sources like meats and eggs either. Vegetable proteins including beans and peas might be just as useful for keeping you satisfied and moderating your intake (6, 7).

Getting at least 20–30% of your total calorie intake from protein, or 0.45-0.55 grams per pound (1.0–1.2 grams per kg) of body weight, is sufficient to provide health benefits. Yet, some studies suggest up to 0.55–0.73 grams per pound (1.2–1.6 grams per kg) of body weight (8, 9, 10).

Still, other studies have found conflicting results when it comes to high protein diets (11, 12, 13).

Thus, it’s important to remember that there may be another type of diet that better suits your dietary habits and personal preferences.

SUMMARY
Protein is a nutrient that helps keep you full. Getting sufficient protein in your diet is important for many reasons, but it may help promote weight loss, partly by decreasing your appetite.

2. Opt for fiber-rich foods

A high fiber intake helps fill you up by slowing digestion and influencing the release of fullness hormones that increase satiety and regulate appetite (3, 14, 15).

In addition, eating fiber helps produce short-chain fatty acids in your gut, which are believed to further promote feelings of fullness (16, 17, 18, 19).

Viscous fibers like pectin, guar gum, and psyllium thicken when they’re mixed with liquids and might be especially filling. Viscous fibers occur naturally in plant foods but are also commonly used as supplements (14, 20, 21, 22).

A recent review even reports that viscous, fiber-rich beans, peas, chickpeas, and lentils can increase feelings of fullness by 31%, compared with equivalent meals not based on beans. Fiber-rich whole grains can also help reduce hunger (19, 23).

Still, the methods of studies examining how dietary fiber intake influences appetite have not always been consistent, and some researchers believe it’s too soon to make generalizations about the relationship between fiber and appetite (24).

Nevertheless, few negative effects have been linked to high fiber diets. Fiber-rich foods often contain many other beneficial nutrients, including vitamins, minerals, antioxidants, and helpful plant compounds (25, 26, 27).

Therefore, opting for a diet containing sufficient fruits, vegetables, beans, nuts, and seeds can also promote long-term health. What’s more, pairing protein together with fiber might provide double the benefits for fullness and appetite (28, 29, 30, 31).

SUMMARY
Eating a fiber-rich diet can decrease hunger and help you eat fewer calories. It also promotes long-term health.

Anecdotal evidence suggests that drinking water might suppress hunger and promote weight loss for some people. Animal studies have also found that thirst is sometimes confused with hunger (32, 33).

One small human study found that people who drank 2 glasses of water immediately before a meal ate 22% less than those who didn’t (34).

Scientists believe that about 17 ounces (500 mL) of water may stretch the stomach and send signals of fullness to the brain. Since water empties from the stomach quickly, this tip may work best when you have water as close to the meal as possible (34).

Interestingly, starting your meal with a broth-based soup may act in the same way. In an older study, researchers observed that eating a bowl of soup before a meal lowered hunger and reduced total calorie intake from the meal by about 100 calories (35).

This may not be the case for everyone though. Genetics, the type of soup you eat, and various other factors are all at play. For example, soups with savory umami flavor profiles might be more satiating than others (36, 37, 38).

While the neurons that regulate your appetite for both water and food are closely related, there’s still much to be learned about how exactly they interact and why drinking water might also satisfy your hunger or appetite for solid foods (39, 40, 41, 42).

Some studies have found that thirst status and water intake appear to influence your preferences for certain foods more than it influences hunger and how much food you eat (41, 43, 44).

While it’s important to stay hydrated — drinking water shouldn’t replace your meal. In general, keep a glass of water with you and sip it during meals or have a glass before you sit down to eat.

SUMMARY
Drinking low calorie liquids or having a cup of soup before a meal may help you eat fewer calories without leaving you hungry.

Solid calories and liquid calories may affect your appetite and your brain’s reward system differently (45, 46).

Two recent research reviews found that solid foods and those with a higher viscosity — or thickness — significantly reduced hunger compared with thin and liquid foods (47, 48, 49).

In one small study, those who ate a lunch comprising hard foods (white rice and raw vegetables) ate fewer calories at lunch and their next meal compared with those who ate a lunch comprising soft foods (risotto and boiled veggies) (50).

Another study found that people who ate foods with more complex textures ate significantly less food during the meal overall (51).

Solid foods require more chewing, which might grant more time for the fullness signal to reach the brain. On the other hand, softer foods are quick to consume in large bites and may be easier to overeat (52, 53, 54).

Another theory as to why solid food help reduce hunger is that the extra chewing time allows solids to stay in contact with your taste buds for longer, which can also promote feelings of fullness (55).

Aim to include a variety of textures and flavors in your meal to stay satisfied and get a wide variety of nutrients.

SUMMARY
Eating thick, texture-rich foods rather than thin or liquid calories can help you eat less without feeling more hungry.

Under normal conditions, your brain helps your body recognize when you’re hungry or full.

However, eating too quickly or while you’re distracted makes it more difficult for your brain to notice these signals.

One way to solve this problem is to eliminate distractions and focus on the foods in front of you — a key aspect of mindful eating.

As opposed to letting external cues like advertisements or the time of day dictate when you eat, mindful eating is a way of tapping into your internal hunger and satiety cues, such as your thoughts and physical feelings (56).

Research shows that mindfulness during meals may weaken mood-related cravings and be especially helpful for people susceptible to emotional, impulsive, and reward-driven eating — all of which influence hunger and appetite (57, 58, 59, 60).

Nevertheless, it appears that mindful eating works best for limiting food cravings and increasing your awareness around food when it’s paired with a healthy diet, regular physical activity, and other behavior-focused therapies (61).

SUMMARY
Eating mindfully has been shown to decrease hunger and increase feelings of fullness. It may also reduce calorie intake and help cut down on emotional eating.

When your appetite or hunger levels are high, it can be especially easy to eat more than you planned. Slowing the pace at which you eat might be one way to curb the tendency to overeat (62, 63).

One study found that people who ate faster took bigger bites and ate more calories overall (64).

Another study found that foods eaten slowly were more satiating than those eaten quickly (65).

Interestingly, some newer research even suggests that your eating rate can affect your endocrine system, including blood levels of hormones that interact with your digestive system and hunger and satiety cues, such as insulin and pancreatic polypeptide (66).

SUMMARY
Eating slowly could leave you feeling more satisfied at the end of a meal and reduce your overall calorie intake during a meal.

You might have heard that eating from a smaller plate or using a certain size utensil can help you eat less.

Reducing the size of your dinnerware might also help you unconsciously reduce your meal portions and consume less food without feeling deprived. When you have more on a larger plate, you’re likely to eat more without realizing it (67, 68).

Some studies have found that eating with a smaller spoon or fork might not affect your appetite directly, but it could help you eat less by slowing your eating rate and causing you to take smaller bites (69, 70).

Yet, other studies have found conflicting results.

Researchers are beginning to understand that how the size of your dinnerware affects your hunger levels is influenced by a number of personal factors, including your culture, upbringing, and learned behaviors (71, 72).

The benefits of eating on a smaller plate may have been overstated in the past, but that doesn’t mean this technique isn’t worth trying (73, 74, 75, 76).

Experiment with different plate and utensil sizes to see for yourself whether they have any effect on your hunger and appetite levels or how much you eat overall.

SUMMARY
Eating from smaller plates may help you unconsciously eat less without increasing your feelings of hunger, though the results of this technique can vary greatly from person to person.

Exercise is thought to reduce the activation of brain regions linked to food cravings, which can result in a lower motivation to eat high calorie foods and a higher motivation to eat low calorie foods (77, 78).

It also reduces hunger hormone levels while increasing feelings of fullness (79, 80, 81, 82).

Some research shows that aerobic and resistance exercise are equally effective at influencing hormone levels and meal size after exercise, though it also suggests that higher intensity exercise has greater subsequent effects on appetite (77, 83, 84).

Overall, exercise appears to have a relatively positive effect on appetite for most people, but it’s important to note that studies have noticed a wide variability in the way individuals and their appetite respond to exercise (85).

In other words, there’s no guarantee the results will be the same for everyone. However, exercise has many benefits, so it’s a great idea to incorporate movement you enjoy into your day.

SUMMARY
Both aerobic and resistance exercise can help increase fullness hormones and lead to reduced hunger and calorie intake. Higher intensity activities might have the greatest effects.

Getting enough quality sleep might also help reduce hunger and protect against weight gain (86, 87).

Studies show that too little sleep can increase subjective feels of hunger, appetite, and food cravings (88, 89).

Sleep deprivation can also cause an elevation in ghrelin — a hunger hormone that increases food intake and is a sign that the body is hungry, as well as the appetite-regulating hormone leptin (90, 91).

According to the Centers for Disease Control and Prevention (CDC), most adults need 7–9 hours of sleep, while 8–12 hours are recommended for children and teens (92).

SUMMARY
Getting at least 7 hours of sleep per night is likely to reduce your hunger levels throughout the day.

10. Manage your stress level

Excess stress is known to raise levels of the hormone cortisol.

Although its effects can vary from person to person, high cortisol levels are generally thought to increase food cravings and the drive to eat, and they have even been linked to weight gain (93, 94, 95, 96).

Stress may also decrease levels of peptide YY (PYY) — a fullness hormone (97).

On the other hand, some people react differently to stress.

One study found that acute bouts of stress actually decreased appetite (98).

Whether you’ve noticed that you tend to feel hungrier when you’re under stress or often find yourself stress eating in tense situations, consider some of these techniques to alleviate your stress (99, 100, 101, 102, 103, 104):

eat a healthy diet rich in stress-relieving foods
exercise regularly
sip green tea
consider a supplement like ashwagandha
try yoga or stretching
limit your caffeine intake

SUMMARY
Reducing your stress levels may help decrease cravings, increase fullness, and even protect against depression and obesity.

Ginger has been linked to many health benefits due to its antioxidant and anti-inflammatory properties from the bioactive compounds it contains (105, 106, 107, 108).

When it comes to appetite, ginger actually has a reputation for increasing appetite in cancer patients by helping to ease the stomach and reduce nausea (109, 110, 111).

However, recent research adds another benefit to the list — it may help reduce hunger (112).

One animal study fed rats an herbal mix that contained ginger along with peppermint, horse gram, and whey protein. The mixture was found to help regulate appetite and induce satiety, though the results can’t be attributed to the ginger alone (113).

Still, more studies in humans are needed before strong conclusions about ginger and hunger can be reached (114).

SUMMARY
In addition to adding flavor and settling your stomach, ginger may help decrease feelings of hunger. Yet, more research is needed to confirm this effect.

12. Opt for filling snacks

Snacking is a matter of personal choice. Some people like to include snacks as part of their daily meal routine, whereas others don’t.

If you’re having trouble regulating your hunger and appetite levels throughout the day, some research suggests that eating snacks could help (3).

To promote feelings of fullness and satiety, choose snacks that are high in (3):

protein
fiber
healthy fats
complex carbs

For instance, a high protein yogurt decreases hunger more effectively than high fat crackers or a high fat chocolate snack (68).

In fact, eating a serving of high protein yogurt in the afternoon not only helps keep you full but also might help you eat fewer calories later in the day (115, 116).

SUMMARY
Eating a protein or fiber-rich snack will likely decrease hunger and may prevent you from overeating at your next meal.

13. Don’t deprive yourself

The relationship between appetite, hunger, and cravings is complex and includes many biological pathways.

Researchers are still working to understand exactly what happens when you restrict certain foods, and whether doing so is an effective approach to lessen cravings for those foods (117, 118).

Some people tend to experience cravings more intensely and are therefore more susceptible to them than others (119).

For most people, it’s not necessary to completely cut your favorite foods out of your diet. You can and should eat your favorite foods, after all.

If you have a craving for a certain specific food, enjoy that food in moderation to see whether it relieves the craving and lowers your appetite again.

SUMMARY
Enjoying the foods you crave in moderation might be more effective at reducing hunger and cravings than depriving yourself of them completely.

The bottom line

Hunger and appetite are normal bodily functions.

Typically, they’re simply a sign that your body needs energy and it’s time to eat.

The tips mentioned here are just a few simple ways to reduce your appetite and hunger during times when it feels like those sensations are higher than normal.

If you’ve tried these things but still find yourself feeling hungry more than usual, consider talking with a healthcare professional about additional support for regulating your appetite.

Just one thing

Try this today: Did you know that emotions like boredom can sometimes be confused with hunger? This article on boredom eating can help you discern between true hunger and emotional hunger.

How to beat the feeling of hunger - Lifehacker

December 1, 2017 Likbez Food

Stop eating boredom and bad mood. Your body doesn't need it.

These tips will save you from dreaming about donuts and chicken legs. However, it is still not worth giving up full meals. Malnutrition threatens serious health problems.

1. Drink a glass of water

Sometimes thirst disguises itself as hunger. The signals are similar, and we can simply confuse our desires. So start by drinking a glass of water at room temperature. If it's hard, add lemon or mint to it.

Carry a bottle of water with you all day. The liquid will fill your stomach, and you will have to snack on sandwiches much less often.

2.

Brush your teeth

This procedure will relieve you of hunger for a short time. Firstly, the smell of mint interrupts extraneous aromas that previously made you hungry. Secondly, toothpaste contains a substance called sodium laureth sulfate. It is this that helps the paste to foam and almost completely disables the sweet taste receptors. Therefore, food after brushing your teeth seems bitter.

3. Chew gum

If you don't have a toothbrush, chewing gum is an alternative. The effectiveness of this method was proven at the University of Rhode Island. The study found that people who chewed gum in the morning consumed about 70 calories less at lunch.

When we chew, a satiety signal is automatically sent to our brain. Thus, we deceive our body.

4. Eat garlic and ginger

These foods, according to nutritionists, dull the feeling of hunger. And if chewing garlic at the workplace is unlikely to succeed, then drinking water with ginger root during the day is not difficult at all.

The effectiveness of this spice, by the way, has been experimentally proven. According to a Columbia University study, ginger reduces hunger and speeds up the process of satiety during subsequent meals.

5. Run

Go for a run instead of another snack. Cardio dulls the feeling of hunger for a while. The fact is that a hormone called ghrelin is responsible for appetite. It is he who sends signals to the brain that make us reach out for a bun or candy. An American study showed that during a run, the production of this substance is reduced. That is why immediately after playing sports, we almost do not want to eat.

6. Get distracted

Often we go to the fridge out of boredom: we lazily make a sandwich, turn on a series and eat something that our body, in fact, did not need. Therefore, try to keep yourself busy with something active and exciting: cleaning, walking the dog, or shopping. The main thing is that this activity is truly exciting. If after a while you forget about the feeling of hunger, then these were really false signals.

7. Beware of appetizing content

To get hungry, someone just needs to see a delicious lunch recipe on Instagram* or an advertisement for a new pastry shop. Nowadays, such a thing as food porn has even been introduced. While watching skillfully edited videos and filtered pictures, the very hormone of hunger awakens and, as a result, we want to eat. Therefore, it is better to enjoy pictures of food on a full stomach, and avoid such content the rest of the time.

8. Limit yourself to aroma

Smells can not only stimulate appetite, but also suppress it. The feeling of fullness will help to find the aroma of apple, vanilla, banana or mint. Scientists have found that bitter chocolate, or rather its smell, has the same effect on us. If hunger constantly pursues, and willpower fails, keep scented candles or oils with you.

9. Keep a healthy diet

Nutritionists recommend eating 5-6 times a day. But this figure may vary depending on the characteristics of your body.

The main thing is not to change the usual schedule and do not skip the main meals. Then your body will also begin to live according to this regime and hunger attacks will become an exception.

10. Eat breakfast

The benefits of a proper breakfast have been proven in many studies. For example, American scientists divided the subjects into two groups. The former ate high-protein meals every morning, while the latter drank a cup of coffee before work. Those who ate a large breakfast remained full until lunchtime and consumed far fewer calories throughout the day.

In general, the morning meal should become your good habit. If porridge and scrambled eggs do not climb, experiment. The main thing is to try to include protein and complex carbohydrates in the menu: nuts, legumes (peas, beans), cereals (buckwheat, brown rice, oatmeal). The body will spend more time and energy on their processing, which means that the feeling of satiety will remain with you for a long time.

11. Snack properly

Finally, the most enjoyable way to combat hunger is to snack. It must be correct, balanced and planned.

Fast carbohydrates are strictly prohibited, especially fast food and sweets. Such products dull the feeling of hunger, but not for long. And after an hour you will want to eat again.

It is better to have a snack with low-fat kefir, a boiled egg or a handful of nuts. So the feeling of satiety will remain for a long time without harm to health and figure.

See also:

Healthy snacks for every day →
13 reasons why you constantly want to eat →
5 scientifically proven diets →

*Meta Platforms Inc. and its social networks Facebook and Instagram are prohibited in the territory of the Russian Federation.

5 effective ways to deal with hunger

The ability to control hunger is a very important skill when losing weight. And frankly speaking, not subject to everyone. So that in the spring irritability and bad mood are not added to dietary restrictions, I will tell you how you can easily cope with your appetite.

Irina Rotach Fitness and Nutrition Expert

Tags:

Food

The fight against excess weight

How to lose weight fast

diets

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1. Drink water and drinks without sugar

We often confuse thirst and hunger. Therefore, as soon as you feel an unbearable desire to eat that yellow apple or cake for the company, you should drink a glass of water. If after 15-20 minutes the appetite disappears, then the body needed fluid.

And also, it is this rule that works when the desire to chew arises “out of habit”.

If hunger does not subside, then also leave this method by adding sugar-free drinks to pure water. They create a feeling of satiety and create an additional sedative effect.

2. Eat more proteins

They are the ones that saturate the body best. Even with the same number of calories as other diets. Do not forget that proteins are the main building material in our body. Add fish for lunch, seafood in a salad, a cheese omelet as a snack, and voila! Hunger like never before.

3. Add fiber

Regardless of your diet, fiber-rich foods will keep your diet not only low in calories, but also varied. Your gut will thank you so much.

What to prioritize?

May be celery stalk, carrots, broccoli, black beans, lima beans, Brussels sprouts, avocados, sweet potatoes, turnips, pears, figs, nectarines, apricots. Pay special attention to beans. Chickpeas, lentils, peas are leaders in fiber.

Greenery is also a good option. Especially with a bitter aftertaste, which has the best effect on satisfying hunger. Lettuce or spinach leaves, parsley and other herbs will help to effectively fight appetite.

4. Go in for sports

Minimum program - you will take a couple of hours of your day and distract from the desire to eat. Light walking in a pleasant company, swimming for pleasure, stretching, yoga, dancing, martial arts, a gym. Any activity will be beneficial.

Maximum program - strengthening of ligaments and muscles, beautiful and effective form. The reflection in the mirror will wink conspiratorially and help keep the irrepressible craving to eat.

5. Eat mindfully

Determine if you are hungry physically or mentally?

Mindful eating emphasizes the need to pay close attention to your desires, as well as signals of hunger and satiety.

Learn more