5 Easy Ways to Help Control Your Appetite
Managing appetite can feel like an uphill battle. Whether you’re trying to maintain a healthy weight or simply want to feel more satisfied between meals, controlling hunger is one of the biggest challenges many people face on their wellness journey. The good news? Research shows that certain foods, habits, and lifestyle choices can naturally help you feel fuller for longer, making it easier to stick to your health goals.
Rather than relying on extreme restrictions or quick fixes, science points to sustainable strategies that work with your body’s natural hunger and satiety signals. These evidence-based approaches can help you feel more in control of your eating habits while supporting your overall health and well-being.
1. Boost Your Protein Intake
One of the most effective ways to naturally control your appetite is to increase the amount of protein in your diet. Protein and certain fats are more effective than foods like carbohydrates for satisfying hunger and keeping people feeling full for longer.
High-protein, energy-restricted diets containing between 1.2 and 1.6 g protein per kg of body weight per day have led to greater weight and fat loss, and greater preservation of lean mass, compared with lower protein diets. But you don’t need to go to extremes to see benefits.
How protein works: Protein is key to your sense of satiety. An adequate protein intake helps keep you full between meals, acting like something of an appetite suppressant. This happens because protein takes more energy to digest than carbohydrates or fats, and it has a stronger effect on hormones that signal fullness to your brain.
Easy ways to add protein: Include lean proteins like chicken breast, fish, turkey, or plant-based options like beans, lentils, and Greek yogurt in each meal. Even adding a handful of nuts to your afternoon snack can help you feel satisfied until dinner.
Research suggests that protein with specific amino acids — like arginine, lysine, and glutamic acid — might reduce appetite more than protein without these acids. These amino acids are found in complete proteins from both animal and plant sources.
2. Fill Up on Fiber-Rich Foods
Fiber is nature’s appetite suppressant, and for good reason. The human body can’t fully break down fiber, so it stays in the digestive system longer, slowing the gastrointestinal process and making you feel fuller longer.
The science behind fiber: Gastric distention, delayed gastric emptying, prevention of hypoglycemic, increased amounts of unabsorbed nutrients reaching to the ileum, and stimulation of enteroendocrine cells for secretion of cholecystokinin, glucagon-like peptide-1 (GLP-1), and peptide YY are among mechanisms of fibers in decreasing hunger and prolongation of satiety.
Studies measuring appetite, food and/or energy intake with a treatment period of ≤24 hours showed that 39% of fiber treatments significantly reduced subjective appetite rating compared with the control. The most effective types include beta-glucan (found in oats), lupin kernel fiber, rye bran, and whole grain rye.
Smart fiber choices: In particular, foods high in soluble fiber can swell to fill the stomach and make you feel more full. Focus on whole grains, beans, fruits, and vegetables. Start your day with oatmeal topped with berries, include a serving of beans or lentils at lunch, and snack on an apple with almond butter.
A study using a high-protein, high-fiber supplement shake showed that adding 17 g protein and 6 g fiber resulted in greater reductions in the desire to eat and hunger compared with a low-protein/lower-fiber placebo.
3. Stay Properly Hydrated
Sometimes what we think is hunger is actually thirst in disguise. Water takes up space in your stomach. So, drinking more water can help to suppress your appetite. Plus, staying hydrated supports every system in your body while adding zero calories to your day.
The research: A study from 2018 looked at pre-meal water consumption in 15 non-obese individuals. This study found that those who consumed water before a meal ate less than those who did not have water before eating.
Strategic hydration tips: Try drinking a glass of water 15-20 minutes before meals. This gives your body time to register the fluid intake and can help you feel satisfied with smaller portions. Our bodies can trick us into thinking we’re hungry when we’re not, so proper hydration helps you distinguish between true hunger and thirst.
A soup starter may also quench the appetite. In research from 2007, people reported feeling fuller immediately after a meal if they had a soup starter. Consider starting lunch or dinner with a broth-based soup to naturally reduce your overall calorie intake.
Beyond water: Herbal teas, sparkling water with a splash of fruit juice, or infused water with cucumber and mint can make hydration more enjoyable and help you reach your daily fluid goals.
4. Practice Mindful Eating
In our fast-paced world, many of us eat while distracted – scrolling through phones, watching TV, or working at our desks. Mindful eating stems from the broader philosophy of mindfulness, a widespread, centuries-old practice used in many religions, and it can be a powerful tool for appetite control.
What the research shows: A literature review of 68 intervention and observational studies on mindfulness and mindful eating found that these strategies improved eating behaviors such as slowing down the pace of a meal and recognizing feelings of fullness and greater control over eating.
Kristeller and others say mindfulness helps people recognize the difference between emotional and physical hunger and satiety and introduces a “moment of choice” between the urge and eating.
Simple mindful eating practices:
- Put away all distractions during meals
- Chew slowly and thoroughly
- Notice the colors, smells, and textures of your food
- Check in with your hunger levels before, during, and after eating
- Take a few deep breaths before starting your meal
One study involving 34 females found that completing a 12-week training on mindful eating resulted in an average weight loss of 4 pounds and improved feelings of self-awareness, self-acceptance, and self-compassion.
Mindfulness and mindful eating interventions appeared most successful in reducing binge eating and emotional eating. This approach helps you develop a healthier relationship with food by focusing on quality over quantity.
5. Prioritize Quality Sleep
Sleep might not seem directly related to appetite, but it plays a crucial role in regulating the hormones that control hunger and fullness. When we are sleep-deprived, the hormones that affect appetite and fullness are disrupted.
The hormone connection: Ghrelin increases our appetite, and leptin plays an important role in helping us feel full. When we don’t get enough sleep, ghrelin increases and leptin decreases. This creates a perfect storm for increased appetite and cravings.
One research study demonstrated that subjects who slept only four hours of sleep ate 300 more calories per day, compared to those who got nine hours of rest. These extra calories often come from less nutritious food choices.
Sleep quality matters too: Researchers looked at 495 women’s sleep patterns, their daily quantity of food, and quality of food. They found that poor sleep quality was correlated with greater intake of food and lower diet quality.
Better sleep habits: Aim for 7-9 hours of quality sleep each night. Create a consistent bedtime routine, keep your bedroom cool and dark, and avoid screens for at least an hour before bed. When we make sleep a priority, we can improve our food choices and engage in mindful eating by listening to our true appetite.
Consider foods that may support better sleep, such as fatty fish rich in omega-3s and vitamin D, or a small serving of tart cherries, which contain natural melatonin.
Creating Sustainable Habits
The key to long-term success with appetite control isn’t about perfection – it’s about consistency and finding what works for your lifestyle. “The best way to manage hunger levels remains to eat real food, aiming specifically for protein- and fiber-rich foods,” says Angelique Gouin, RD. “Having a regular eating pattern is also incredibly helpful – that means no meal skipping!”
Combining strategies: These five approaches work best when used together. A typical day might include a protein and fiber-rich breakfast, staying hydrated throughout the morning, practicing mindful eating at lunch, and prioritizing good sleep hygiene in the evening.
Start small: You don’t need to overhaul your entire routine overnight. Pick one or two strategies that feel most achievable right now. Maybe start by adding protein to your breakfast and drinking a glass of water before meals. Once these become habits, gradually incorporate the other techniques.
Listen to your body: Rather than aiming to eat as little as possible via appetite suppression, focus instead on forming healthy habits for sustainable weight management. Your body’s hunger and fullness signals are sophisticated systems designed to keep you nourished and energized.
Remember that individual responses can vary. What works perfectly for one person might need adjustment for another. Pay attention to how different foods and habits affect your appetite and energy levels, and adjust accordingly.
The Bottom Line
Controlling your appetite doesn’t require extreme measures or expensive supplements. By focusing on protein-rich foods, adding fiber to your meals, staying hydrated, eating mindfully, and getting quality sleep, you can work with your body’s natural systems to feel more satisfied and in control.
These evidence-based strategies support not just appetite management, but overall health and well-being. They’re sustainable approaches that you can maintain long-term, helping you build a healthier relationship with food while supporting your wellness goals.
The most important thing is to be patient with yourself as you develop these new habits. Small, consistent changes often lead to the most lasting results. Focus on progress, not perfection, and celebrate the positive changes you notice along the way.