9 Tips to Help Curb Your Appetite

Eating fewer calories does not have to mean being hungry; it just means making smarter choices. Here are our top 9 ways to help curb your appetite:

1. Drink more water. Drinking a glass of water 10-30 minutes before a meal can help fill you up and make you feel less hungry.
2. Eat more protein. Studies have shown that protein increases feelings of fullness better than carbohydrates or fats. Try to include protein in every meal or snack.
3. Don’t drink your calories. Although it is important to stay hydrated, consuming too many calories in soft drinks, tea or coffee with milk and sugar, or other beverages is very easy. Make water your drink of choice.
4. Use smaller plates. A smaller plate can help keep portion size in check, and because you are filling up your entire plate, it might even trick your brain into thinking you are eating more.
5. Get enough sleep. A lack of sleep can make you feel constantly tired, and your body will tell you to eat more because it is trying to get the energy you need from food.
6. Wait before having that second helping. Wait 5 to 10 minutes before having seconds, and try to dish mostly salad or vegetables.
7. Load up on the vegetables. Make sure your plate consists of at least 50% vegetables. Vegetables are typically high in fiber, making you feel fuller for longer.
8. Eat mindfully. Try to eat slowly and mindfully without distractions (like your phone or the television). Taste what you eat and listen to your body when it is full.
9. Understand your hunger. Are you hungry, or just thirsty, bored or eating out of habit? Remember the golden rule – if you’re not hungry enough to eat an apple, you’re not really hungry.