5 Ways to Help Control Your Appetite

Do you ever feel like you are never truly satisfied after a meal? Well, don’t worry! You can learn how to control your appetite by implementing a few easy tricks into your daily routine. Check out these five easy tricks for keeping your hunger in control.

First, let's start with a few important concepts Satiety is the feeling of fullness that lasts for a period of time after a meal. A satiating meal will make you feel full with less energy and stop you feeling hungry for longer.

To combat those troublesome cravings, adding a variety of satiating foods to your meals will naturally decrease that urge to binge eat, even after you’ve finished a meal!


    Consume more protein throughout the day! This will increase the feeling of fullness, help prevent muscle loss when daily calories are reduced for weight loss and help sustain your energy levels throughout the day. It is tougher to overeat on healthy proteins, and some good examples include eggs, fish, red meat, whey protein, and cottage cheese.


    Increasing your fiber intake is associated with many health benefits such as better blood sugar regulation, weight loss, and lower LDL or “bad” cholesterol. This type of cholesterol is bad because high levels lead to cholesterol build up in your arteries and this can lead to a risk of coronary artery disease and other diseases. Dietary fiber is a non-digestible complex carbohydrate that makes you feel full while consuming fewer calories. A few great examples of fiber-rich foods that keep your hunger and health in check are green leafy vegetables and fruits, whole grains, legumes, beans, nuts, and seeds.


    Do not skip your breakfast! One of the easiest ways you can curb your hunger is by having a satisfying breakfast to start your day off right and full of energy. Unlike other meals, breakfast comes after a 6-8 hour sleep and depriving your body of food will lead to an unproductive and hungry morning. Start preparing healthy snacks at home for you to take to work, nuts and fruits are a great snack in between meals and helps you get into the routine of eating regularly.


    Quench your thirst by keeping your water bottle full all day long! You should be aiming to drink 2 to 3 liters of water a day. An easy way to maximize your consumption of water is to have at least one glass or more before every meal. Add flavor by squeezing some lemon, lime, mint or a mix of all three! By sipping this zero calorie quencher, you'll decrease your hunger before you even eat. How does this work? Water stretches your stomach enough to send signals to the brain that you're full. Another great way to maximize your fluid consumption is to start drinking straight teas such as green tea and Oolong. There are many health benefits associated with green tea, and some of these include aiding in digestion, bloating and antioxidant properties.

    Green tea has small amounts of caffeine in it so take note on how much caffeine you have throughout the day as too much caffeine in your diet will do more harm than good.


    Make sure you are getting enough sleep! This may seem trivial but lack of sleep has numerous negative effects on the body, one of them being the constant craving for snacking throughout the day and this is because sleep affects your appetite by regulating the hormones that determine hunger and fullness. Our energy levels are depleted, and thus we become unproductive with our days.

All of these tips are linked together in many ways.

Don’t think of these tips and tricks as individual tasks that you need to complete throughout the day, but rather introduce them into your routine and they will become seamlessly habitual. You will slowly but surely reap the benefits!

Do you want more help from ATP's coaches? The easiest way to get started is to get in touch with us using the form below. We can discuss what it will take to help you improve your lifestyle starting with simple habit forming changes, an improved diet and a regular exercise plan.

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