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19 Ways To Reduce Hunger And Eat Less

hunger, diet, diet hunger

Dieting and weight-loss are a big, fat, frustrating pain in the butt. Unfortunately, eating less is a just a little bit important when it comes to shedding body fat. That’s why hunger control and appetite are HUGELY important.

For anyone who’s ever struggled to lose weight, you’re well aware that up-and-down hunger levels are brutal, ruthless, and always lingering, as if they were trying to perpetually derail your diet. Appetite is any dieter’s kryptonite.

Fortunately, there are a few dietary tricks available in the nutritional arsenal, that when put into practice, CAN in fact have a MAJOR impact on hunger levels. Each one of the following 19 tricks WILL help you fight hunger, eat less, and get you to your body’s promise land just a little bit quicker.

hunger, hungry, diet hunger

19 Quick Tips to Reduce Hunger


1. Drink water all day.

Water is your best defense against hunger, hands down. Reduced appetite for a whopping zero calories. Perfection.

2. …and Seltzer.

A little calorie-free, flavored effervescence is a wonderful, wonderful thing.

3. Make coffee and tea staples.

Tea and coffee are both uber healthy, calorie-free options that can quench hunger. Keep both unsweetened.

4. Complexify all carbs.

Foods like oatmeal, whole grain bread, and brown rice are high in fiber and digest slowly over time. Slow digesting foods release into the bloodstream gradually over time, provide a steady supply of energy, and prevent hunger levels from jumping.

5. No sugar.

Skip the sugar, candy, white bread/white rice, cereal, and sugary drinks–they’ll spike your insulin levels like crazy, shoot your hunger levels through the roof, and directly amp up fat storage.

fiber, hunger, reduce hunger

6. Fiber, fiber, fiber.

Like water, fiber is a dieter’s best friend. Fiber balloons up in the stomach, which takes up space and sends a physiological signal to the brain to stop eating.

7. Eat breakfast.

People who eat breakfast eat less during the day.

8. Eat A LOT of veggies.

They’re jam-packed with filling fiber and nutrients. Calories, not so much.

9. Eat more protein.

Protein is a powerful appetite suppressant.

protein, protein shake, protein shakes, protein women, protein shake women

10. Have 1-2 protein shakes during the day, as snacks.

Not only do they control hunger, but they displace less-healthy snacks from the diet.

11. Eat more healthy fats.

Like protein, healthy fats suppress appetite. Nuts, fish, olive oil, peanut butter, flax seeds, etc. are all ridiculously healthy and perfect for dieting.

12. Choose whole foods over liquid foods.

Solid foods are always more filling than liquid foods.

fruit, fruit bowl, reduce hunger

13. Fruit over fruit juice.

Fruit has more fiber than the juiced variety.


14. Eat slower.


15. Take a multivitamin.


16. Chew sugar-free gum.


17. Take fish oil.

cinnamon, reduce hunger

18. Add cinnamon to everything.

It stabilizes blood sugar, which slows digestion. It’s also a potent antioxidant.

19. Stay active.

The busier you are working, exercising, or having fun, the less time you’ll spend eating and/or thinking about eating.


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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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