Download ArticleDownload ArticleThis article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
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Obesity has become a serious problem, not just in the United States but also around the world. One of the many ways to lose weight is to eat less. But this can be difficult especially if you're used to eating larger portions or have a difficult time managing your hunger. Luckily, there are a variety of ways you can get yourself to eat less and feel less hungry throughout the day. Making changes to what you eat, when you eat, and how you eat can all influence you for the better.
Steps
Expert Q&A
- QuestionHow can I reduce my appetite?
Claudia Carberry, RD, MSClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Registered DietitianEating small, frequent meals may help reduce your overall intake. Limit portion sizes and drink water with your meal.
Video
Tips
- If you can, get some exercise. There's really no better way of shedding pounds, especially when used in conjunction with a balanced diet.Thanks
- Eat slowly. It takes our brain about 20 minutes to register that we are full and by consuming our food faster, we continue past the point of realizing that we have eaten enough.Thanks
- Avoid the all-or-nothing mentality when it comes to healthy eating. Remember, every little bit counts!Thanks
References
- ↑ https://www.choosemyplate.gov/protein-foods
- ↑ https://www.choosemyplate.gov/fruit
- ↑ https://www.choosemyplate.gov/vegetables
- ↑ https://www.choosemyplate.gov/grains
- ↑ https://www.choosemyplate.gov/dairy
- ↑ https://www.self.com/flash/recipes-blog/2012/05/the-color-of-your-plate-could/
- ↑ https://www.womenshealthmag.com/weight-loss/portion-control-tips
- ↑ https://education.wichita.edu/caduceus/examples/servings/handy_reminders.htm
- ↑ https://www.cnn.com/2013/01/31/health/diet-eat-out/
- ↑ https://www.cnn.com/2013/01/31/health/diet-eat-out/
- ↑ https://www.self.com/flash/health-blog/2013/01/3-reasons-to-drink-water-before-each-meal/
- ↑ https://www.self.com/flash/health-blog/2013/01/3-reasons-to-drink-water-before-each-meal/
- ↑ https://www.womenshealthmag.com/weight-loss/portion-control-tips
- ↑ https://jn.nutrition.org/article/S0022-3166(22)11028-X/fulltext
- ↑ https://www.womenshealthmag.com/food/15-foods-that-suppress-your-appetite
- ↑ https://www.prevention.com/weight-loss/weight-loss-tips/how-stop-food-cravings-and-overeating
- ↑ https://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605
- ↑ https://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605
- ↑ https://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605
About This Article
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
If you want to eat less, try drinking water or unsweetened tea before mealtimes to make you feel full. You could also try chewing gum or sipping on peppermint tea, since a minty taste in your mouth makes you feel less hungry. Alternatively, distract yourself from the thought of food by showering or going for a walk. When you do eat, choose foods that are high in protein and fibers, like a grilled salmon salad or Greek yogurt with nuts, because your body takes longer to digest these types of food. To learn why it's a good idea to eat slowly and order small portions at restaurants, read on!
Reader Success Stories
"Putting down the fork or sandwich after each bite and not picking it back up until I've swallowed the food in my mouth has helped me slow down and recognize when I'm getting full. It's a hard habit to install, but worth paying attention to until it sticks."..." more
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