How to Control your Appetite to Lose Weight: 5 Proven Steps to Take

The most formidable challenge while following a weight loss plan is learning to control the appetite. There are many ways to do it, including journaling, monitoring calories, or tracking eating habits. However, there are some natural ways to manage hunger without much effort. 

How long does it take to lose weight? 

Although the time of the weight loss may vary depending on the people, regarding their age, gender, and physical activities, generally, it’s possible to lose 1-2 lbs weight per week. Losing weight can be increasingly challenging as you get older due to the lower muscle mass of more aged bodies, which decreases metabolic rate. It might also be because elderly individuals have less free time for sports and other activities. Also, women struggle more with weight loss than men because of their women’s diminutive stature and lack of muscle. Surprisingly, wegovy injections in Nashville enable weight loss efficiently and quickly through once-week medication, slowing stomach emptying, reducing appetite, and increasing insulin release. 

How many meals should you eat per day?

Nutritionists often advise eating three balanced meals (each containing 350–600 calories) and 1–3 snacks each day (between 150 and 200 calories each). The number of calories in each meal and snack varies depending on some variables, such as height, weight, age, gender, and amount of activity. The guiding principle is ensuring you don’t go more than five hours without eating. People sometimes grow hungrier after going without meals for a long time, and their decision-making abilities suffer. Hence, they consume whatever they can find, whether fast food or goodies with lots of calories.

A small, nutritious snack can help people control their appetite until their next meal. This might gradually “teach” your stomach to feel more satisfied and full after smaller meals. Additionally, by maintaining stable blood sugar levels, this behavior will lessen intense cravings for carbohydrates or sweets. So choosing healthier foods and eating smaller meals more frequently can help control your hunger.

Does protein-rich food satisfy your hunger?

Protein is essential for controlling our appetite hormones, especially ghrelin, which causes hunger pangs. It is particularly effective at reducing levels of ghrelin after a meal. Ghrelin is a hormone that raises hunger, and the suppression of ghrelin helps people eat less and feel full between meals.

A hormone that makes you feel full, peptide YY, is also increased by proteins. These effects on hunger can be intense. In one study, increasing protein consumption from 15% to 30% of calories without purposefully restricting anything caused overweight women to consume 441 fewer calories daily. That’s why you need to consider substituting part of your carbs and lipids with protein if you want to lose weight.

You can try incorporating lean protein at each meal and snack because it satisfies hunger better than fat or carbohydrates. Thus, protein works its magic not just in your digestive system but also by changing the chemistry of your brain in a way that makes you feel full and alert regarding the influence it can have on the hormones.


Fish might contain varying amounts of protein depending on the species you choose. The most popular fin fish has between 16 and 26 grams of protein per 3-ounce serving. That is equivalent to 35–57% of a woman’s daily needs and 29–46% of a man’s.

Chicken Breast 

The leanest area is the breast. You’ll get about 27 grams of protein and 140 calories from three ounces (85 grams) of roasted, skinless chicken breast. Chicken is a fantastic source of protein as well as niacin, vitamin B6, selenium, and phosphorus.

Greek Yogurt

Greek yogurt contains a lot of protein, which aids in promoting feeling full. Two to three ounces of lean meat are equal to 15 to 20 grams, which is the amount in a usual 6-ounce meal. As a result, vegetarians who occasionally struggle to get enough of the nutrient may find it particularly alluring. However, a similar quantity of ordinary yogurt only has 9 grams, so you might start to become hungry sooner.


Eggs are an effective, abundant source of protein and vitamins, with only 78 calories per one. About 6 grams of protein can be found in one big egg. Additionally, eggs are an excellent source of other nutrients like choline and vitamin D, which support bone health and the immune system. The latter helps metabolism, liver function, and fetal brain development.

Can low-calorie food fill you?

Considering that there are no calories in water or fiber, those However, foods help you feel full. No calorie food because it takes up more space in your stomach. Besides potatoes, maize, and peas, most vegetables have very few calories per serving. Fruits with high fiber content, such as berries, and watery fruits, like melons and pineapple, can also help you feel full for a relatively low-calorie cost.

Does physical activity blunt the appetite?

There is a pure misunderstanding that physical activities make you hungrier, but they can help you lose weight by reducing hunger hormones. People who try to lose weight by limiting their caloric intake too drastically lose the energy to continue exercising. Your physical condition and hormone levels are not the only two factors in your appetite. There is also a psychological component. If you think a rigorous workout will increase your appetite, you’ll probably feel more hungry. Strong placebo effects are common. Consider how you could move your body without feeling exhausted, then engage in that activity. It involves more than simply your bodily hunger. Thus, exercising reduces appetite by altering the hormone levels that regulate our state of hunger.

Can drinking water help to control your hunger?

People sometimes confuse the feelings of thirst and hunger. The brain receives signals from the stomach telling it to stop eating once it is full. By helping to fill up the stomach, drinking water can help people feel full and eat less. So to avoid mindless snacking, try drinking a glass of water before reaching for food, stabilizing the hydration level in your organism. 

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