To make yourself not hungry, several science-based strategies can be effective:
- Eat enough protein, which increases feelings of fullness and helps control appetite.
- Include high-fiber and watery foods like vegetables, fruits, and whole grains that bulk up meals and reduce hunger.
- Drink water before meals to help feel full and avoid confusing thirst with hunger.
- Choose solid foods rather than liquid ones, as solids require more chewing and help satiety.
- Eat slowly and mindfully, chewing thoroughly to give your brain time to register fullness signals.
- Eat small, frequent meals or snacks to keep blood sugar stable and prevent hunger spikes.
- Manage stress and get enough sleep, as both can affect hunger hormones and cravings.
- Exercise regularly, which can reduce hunger hormone levels and help appetite control.
These methods target physical fullness and brain signals to reduce feelings of hunger naturally and healthily.