Do you find yourself constantly overeating or always hungry?
Luckily, quieting your tummy isn’t hard to do.
Here is a list of 8 science-based ways to reduce excessive hunger and appetite:
1. Eat Enough Protein
Protein is one of the most useful tools in keeping full. Making sure you get enough protein is easy to do and also helps boost energy-levels. Ideally, meals should be one third protein, or 0.45-0.55 g/lb of body weight so its good to learn which foods are rich in protein to ensure your meals are nice and balanced.
2. Opt for Fiber-Rich Foods
Fiber helps to fill you up without adding any calories to food (since our bodies can’t digest fiber)
In addition, fiber can ferment in the bowel. This produces short-chain fatty acids thought to further help promote feelings of fullness
Fiber-rich foods often contain many other beneficial nutrients, including vitamins, minerals, antioxidants and helpful plant compounds
Therefore, opting for a diet containing sufficient fruits, vegetables, beans, nuts and seeds can also promote long-term health.
3. Drink Water
It’s not the most interesting thing in the world but drinking lots of water is such an easy way to keep full. It depends on your body type how much water you need but the standard 8 glasses is a good measure to go by. You can sometimes mistake thirst for hunger so if you are feeling peckish, have a glass of water first.
4. Eat Mindfully
With such hectic schedules, many of us choose to multitask by eating dinner while catching up on our favorite shows. When we eat in front of the TV or computer or on the road, it can prevent the signal of satiety from reaching our brains in regular time. Research has shown that people can consume hundreds of extra calories when distracted as opposed to focused on their food.
Solve this problem by eliminating distractions and focusing on the foods in front of you so you don’t continue mindlessly munching.
[Read: How To Stop Overeating]
5. Drink Green Tea
Drinking a glass of green tea a day is an easy way to keep fuller for longer. The herbal tea is rich is antioxidants and studies have found that people who drink it have less desire to eat food. Drinking green tea with your meals is also said to help you eat less.
Green tea also speeds up metabolism so is a good drink to try if you’re trying to lose weight too.
6. Start Out With a Smaller Portion
If food is on your plate, you’ll probably end up eating every last morsel, according to a Cornell Food and Brand Lab study. But these findings don’t mean your diet goals are hopeless—in fact, this knowledge can help you outsmart your own appetite. The solution is simple: serve yourself less food. Then go back for more if you’re still hungry.
7. Stick To Solids
Smoothies and juices might be all the rage right now, but if you’ve ever had a meal-replacement drink and been hungry almost immediately after, here’s why: Your body doesn’t register liquid calories the same way as it does with solids. In fact, energy obtained from fluids has been shown to be less satisfying than calories from solid foods, so we’ll tend to drink more before we feel satisfied.
Solids require more chewing, which can grant more time for the fullness signal to reach the brain
Scientists also believe the extra chewing time allows solids to stay in contact with the taste buds for longer, which can also promote feelings of fullness
8. Apple Cider Vinegar
Mix up an apple cider vinaigrette and those wimpy salads might actually be able to tide you over until dinner. That’s because a study in the journal BMC Gastroenterology found that the acetic acid in the vinegar can both delay gastric emptying and slow the release of sugar into the bloodstream—two powerful components of extending feelings of fullness. A separate study in Diabetes Care among pre-diabetics found the addition of 2 tablespoons of apple cider vinegar to a high-carb meal reduced the subsequent rise in blood sugar by 34 percent!
[Read: 7 Best Drinks for Weight Loss]