Losing weight requires eating fewer calories than you burn. Simple in theory—but hunger makes it hard in practice.
Weight loss diets often trigger increased appetite and cravings. Your body fights back when you cut calories, ramping up hunger hormones like ghrelin while reducing fullness signals.
The good news: certain foods, habits, and strategies can help you feel fuller on fewer calories.
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Available on the App StoreHere are 18 evidence-based ways to reduce hunger and keep appetite in check.
In this article
1. Eat enough protein
Protein is the most satiating macronutrient. It keeps you fuller longer than carbs or fat—and can reduce how much you eat at your next meal.
A systematic review and meta-analysis found that increasing dietary protein intake led to 1.6 kg more weight loss compared to lower-protein diets, even when calories were matched.1
Higher protein diets also help preserve muscle mass during weight loss, which is critical for maintaining your metabolism.
Aim for 25–30% of your calories from protein, or about 0.7–1 g per pound of body weight.
Related: How much protein per day | High-protein foods
Summary: Protein increases satiety more than other macronutrients and helps preserve muscle during weight loss.
2. Choose fiber-rich foods
Fiber slows digestion, stretches your stomach, and triggers the release of fullness hormones.
Viscous fibers—like those in oats, beans, and legumes—are particularly effective. They form a gel in your gut that slows nutrient absorption.
Research shows that adding fiber-rich legumes to meals increases feelings of fullness by about 31% compared to equivalent meals without them.
High-fiber foods include vegetables, fruits, whole grains, nuts, and seeds.
Related: Fiber can help you lose weight | High soluble fiber foods
Summary: Fiber-rich foods increase fullness and help you eat fewer calories without feeling deprived.
3. Pick solids over liquids
Solid foods satisfy hunger better than liquids—even when calorie content is identical.
One review found that people who ate liquid snacks were 38% less likely to compensate by eating less at their next meal, compared to those who ate solid snacks.
Solids require more chewing, giving your brain time to register fullness. They also stay in contact with taste buds longer, which enhances satisfaction.
This doesn’t mean you should avoid smoothies or soups—just recognize that they may not suppress appetite as effectively as whole foods.
Summary: Eating solid foods rather than drinking calories helps you feel fuller on the same number of calories.
4. Drink coffee
Coffee may help reduce appetite, at least temporarily.
Research shows coffee increases peptide YY (PYY), a hormone produced in the gut that promotes fullness. Interestingly, decaf coffee may work as well or better than regular coffee for suppressing hunger.
The appetite-reducing effects can last up to three hours after consumption.
Coffee also provides caffeine, which can boost metabolism slightly. Just watch what you add to it—cream and sugar add calories without reducing hunger.
Related: Caffeine in coffee
Summary: Coffee, including decaf, may reduce appetite for up to three hours by increasing satiety hormones.
5. Fill up on water
Drinking water before meals can reduce how much you eat.
Studies show that drinking about 500 ml (17 oz) of water before a meal reduces calorie intake by roughly 22%. The water stretches your stomach, sending fullness signals to your brain.
Starting meals with broth-based soup has a similar effect—one study found it reduced total meal calories by about 100.
Suggested read: 12 Natural Ways to Balance Your Hormones
The key is timing. Drink water close to your meal for maximum effect, since water empties from the stomach quickly.
Related: 3 liters of water a day
Summary: Drinking water or eating soup before meals helps you eat less without increasing hunger.
6. Eat mindfully
Distracted eating leads to overconsumption. When you’re watching TV or scrolling your phone, you miss your body’s satiety signals.
Mindful eating—paying attention to your food, eating slowly, and noticing hunger and fullness cues—can help you eat less while feeling more satisfied.
Research shows mindful eating reduces binge eating and helps people maintain weight loss.
Practical tips:
- Eat without screens
- Chew thoroughly
- Put your fork down between bites
- Notice textures and flavors
Related: Ways to improve digestion
Summary: Paying attention while you eat helps you recognize fullness signals and prevents overeating.
7. Indulge in dark chocolate
Dark chocolate’s bitter compounds may help suppress appetite and reduce cravings for sweets.
One study found that simply smelling 85% dark chocolate reduced appetite and hunger hormones as effectively as eating it.
The stearic acid in dark chocolate also slows digestion, potentially extending feelings of fullness.
Choose chocolate with at least 70% cocoa for the most benefit—and keep portions small.
Related: Health benefits of dark chocolate
Summary: Dark chocolate (high cocoa content) may help reduce appetite and sweet cravings.
8. Eat some ginger
Ginger has been used for centuries to aid digestion. Emerging research suggests it may also help with appetite.
One study found that consuming 2 grams of ginger powder in hot water at breakfast reduced hunger afterward. More research is needed, but adding ginger to meals or drinks is unlikely to hurt.
Suggested read: Feeling Hungry After Eating: Causes and What to Do
Related: Ginger shots
Summary: Ginger may help reduce hunger, though more research is needed to confirm this effect.
9. Spice up your meals
Capsaicin—the compound that makes chili peppers hot—may reduce appetite and increase calorie burning.
A review found that capsaicin and similar compounds can decrease hunger and increase feelings of fullness. They may also boost metabolism by generating heat.
However, people who eat spicy food regularly may develop tolerance to these effects.
Summary: Hot peppers and spicy foods may temporarily reduce appetite and boost calorie burning.
10. Use smaller plates
Plate size influences portion size. Larger plates make portions look smaller, leading you to serve and eat more.
Even nutrition experts unconsciously serve themselves 31% more ice cream when given larger bowls.
Using smaller plates is a simple way to reduce portions without feeling deprived.
Summary: Smaller plates help you eat less without noticing the difference.
11. Exercise regularly
Exercise does more than burn calories—it also affects appetite hormones.
A meta-analysis found that acute exercise suppresses ghrelin (the hunger hormone) while increasing satiety hormones like PYY, GLP-1, and PP.2
Both aerobic exercise and resistance training appear effective. Regular physical activity also improves your body’s response to fullness signals over time.
Related: Health benefits of exercise
Summary: Exercise reduces hunger hormones and increases fullness hormones, helping with appetite control.
12. Lose visceral fat
Fat stored around your organs (visceral fat) may actually increase appetite.
This type of fat produces more neuropeptide Y (NPY), a hormone that stimulates hunger and may change how your body stores calories.
Losing belly fat through diet and exercise may help normalize appetite signals.
Related: Ways to get a flat stomach
13. Get enough sleep
Sleep deprivation wreaks havoc on appetite hormones. Studies show that too little sleep can increase hunger by up to 24% and decrease fullness hormones by up to 26%.
People who sleep less than seven hours rate their fullness after meals as significantly lower than well-rested individuals.
Poor sleep also increases cravings for high-calorie foods and impairs decision-making around food.
Suggested read: 7 Proven Ways to Lose Weight Without Counting Calories
Aim for 7–9 hours per night.
Related: Foods to help you sleep | Why good sleep is important
Summary: Sleeping at least seven hours per night helps keep appetite hormones in balance.
14. Manage stress
Chronic stress elevates cortisol, which increases appetite and cravings—especially for comfort foods high in sugar and fat.
Research shows that people eat an average of 22% more calories after stressful experiences.
Stress also decreases PYY, the hormone that signals fullness.
Effective stress management strategies include exercise, meditation, adequate sleep, and spending time outdoors.
Related: Stress-relieving foods | Health benefits of meditation
Summary: Reducing stress helps lower cortisol and food cravings.
15. Eat omega-3 fats
Omega-3 fatty acids may increase leptin, the hormone that signals fullness to your brain.
Diets rich in omega-3s from fish and algae oils have been linked to greater post-meal satisfaction during calorie restriction.
So far, most research has focused on people with overweight or obesity. More studies are needed in lean individuals.
Related: Fish oil dosage | Health benefits of fish oil
Summary: Omega-3 fats may enhance fullness signals, particularly during weight loss.
16. Choose protein-rich snacks
If you snack, make it protein-rich.
High-protein snacks like Greek yogurt are more filling than high-fat options like crackers or chocolate. One study found that high-protein afternoon snacks reduced dinner intake by about 100 calories.
Related: High-protein nuts | Natural appetite suppressants
Summary: Protein-rich snacks keep you fuller and may reduce overeating at your next meal.
17. Eat eggs for breakfast
Starting your day with eggs—rather than refined carbs—can reduce hunger throughout the morning.
In weight loss studies, egg breakfasts led to significantly more fat loss than bagel breakfasts with the same calories. The protein and fat in eggs provide sustained energy and satiety.
Related: Health benefits of eggs | Protein in egg
Summary: Egg-based breakfasts may keep you fuller longer than carb-heavy alternatives.
18. Visualize eating the foods you crave
This one sounds strange, but research supports it.
In one experiment, people who vividly imagined eating 33 M&Ms ate 60% less candy when given access to a bowl, compared to those who only imagined eating 3.
Mental simulation may trick your brain into feeling like you’ve already satisfied the craving.
Summary: Visualizing yourself eating a craved food may reduce how much you actually eat.
Bottom line
Hunger is a normal signal—but it doesn’t have to derail your weight loss efforts.
A systematic review and meta-analysis found that satiety-enhancing and hunger-reducing interventions led to an average of 3.6 kg more weight loss compared to controls over interventions lasting more than 8 weeks.3
The most effective strategies combine multiple approaches:
- Prioritize protein and fiber
- Stay hydrated
- Get enough sleep
- Manage stress
- Exercise regularly
If you’ve tried these approaches and still struggle with excessive hunger, consult a healthcare provider. Persistent hunger can sometimes indicate underlying issues that need attention.
Hansen TT, Astrup A, Sjödin A. Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein. Nutrients. 2021;13(9):3193. PubMed ↩︎
Schubert MM, Sabapathy S, Leveritt M, Desbrow B. Acute exercise and hormones related to appetite regulation: a meta-analysis. Sports Med. 2014;44(3):387-403. PubMed ↩︎
Hansen TT, Andersen SV, Astrup A, Blundell J, Sjödin A. Is reducing appetite beneficial for body weight management in the context of overweight and obesity? A systematic review and meta-analysis from clinical trials assessing body weight management after exposure to satiety enhancing and/or hunger reducing products. Obes Rev. 2019;20(7):983-997. PubMed ↩︎
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