Hints and tips
30 Realistic Ways to Manage Hunger and Curb Appetite
Feeling hungry all the time is the main reason diets fail. The most effective tools are simple: eat protein and fibre at each meal, fill up on high-volume foods like vegetables and soup, stay hydrated, sleep well, and keep tempting foods out of sight.
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At mealtimes
- Include protein at every meal.
- Fill half your plate with vegetables.
- Start lunch or dinner with a broth-based soup or a salad.
- Choose wholegrain bread, pasta and rice.
- Add beans or lentils to stews, salads and soups.
- Eat slowly and put cutlery down between bites.
- Use smaller plates and bowls.
- Serve food plated, not from dishes on the table.
- Eat at regular times so you don't arrive at meals ravenous.
- Don't skip breakfast if it leaves you overeating later.
Between meals
- Drink a glass of water first when you feel peckish.
- Keep a planned snack ready, such as fruit or a yoghurt.
- Choose crunchy snacks that take time to eat — apples, carrots, popcorn.
- Brush your teeth after your evening meal.
- Chew sugar-free gum.
- Have a hot drink — tea, coffee or herbal tea.
- Keep treats out of sight and fruit on view.
- Don't shop hungry.
- Avoid eating straight from the packet.
- Wait ten minutes before giving in to a craving.
Lifestyle
- Aim for seven to nine hours of sleep.
- Manage stress with movement, breathing or a chat.
- Keep busy during your personal danger times.
- Take a walk after meals.
- Limit alcohol, which lowers resolve and adds calories.
- Plan meals for the week ahead.
- Keep a short food diary to spot patterns.
- Don't cut calories too far — extreme hunger backfires.
- Allow planned treats so you don't feel deprived.
- Be kind to yourself after a slip and carry on.
Keep reading
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