How to Decrease Your Appetite Permanently: 16 Ways that Don’t Involve Extreme Restriction

Controlling our appetites can often feel like a constant battle, which makes it difficult to stick to healthy eating habits and maintain a balanced weight.

Many people turn to restrictive diets in an attempt to decrease their appetite, but these unsustainable methods often lead to unhealthy relationships with food and eventual weight gain or yo-yo dieting.

This is because our bodies are designed to fight against deprivation, which causes cravings and overeating. Furthermore, appetite is influenced by emotional factors such as stress and boredom, which makes it even more challenging to control.

Instead of relying on temporary solutions, there are several long-lasting ways to decrease your appetite without dieting.

First, we should say that having an appetite is not a bad thing – your appetite reminds you that you need to eat to stay alive. However, if you feel that your appetite is out of sync with your actual needs and is driving you to consistently overeat, then there may be things you can do to address that.  By understanding the factors that contribute to hunger and implementing healthy habits, you can permanently reduce your appetite and improve your overall well-being.

Here are 16 strategies that don’t involve dieting to help you achieve a sustainable decrease in appetite:

How to Decrease Your Appetite Permanently

Decreasing your appetite involves understanding the root causes of hunger and making lifestyle changes that address these factors. It’s not only about controlling your physical cravings, but also addressing emotional and environmental triggers.

On a physical level, our bodies release hormones that stimulate hunger when our blood sugar levels drop or when we haven’t eaten for a while (9, 22). This is why eating regular, balanced meals and snacks throughout the day can help decrease your appetite.

On an emotional level, stress and other negative emotions can trigger cravings for comfort foods that provide temporary relief but ultimately lead to overeating. Finding healthier ways to cope with stress, such as exercise or meditation, can help reduce these emotional triggers.

In addition, your environment plays a significant role in your appetite. Surrounding yourself with tempting and easily accessible unhealthy foods can make it challenging to resist cravings. Instead, keeping healthy options readily available and avoiding trigger foods can help decrease your appetite in the long term.

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Here are 16 ways to decrease your appetite permanently without resorting to dieting:

Eat More Protein-Rich Foods 

Protein-rich foods have a low calorie count per gram, but have the highest thermic effect in comparison to other food groups. This means that it takes more energy to digest them. They also take a little longer to digest, which makes them contribute to satiety. 

A review in the Journal of the American College of Nutrition concluded that there is sufficient evidence pointing to the fact that higher protein consumption increases thermogenesis and satiety more than lower protein diets, which leads to reduced subsequent energy intake (33). 

Another review in the British Journal of Nutrition concluded that dietary protein is the key in the treatment of metabolic syndrome and obesity, as it acts on the metabolic targets of satiety and energy expenditure in negative energy balance, which prevents a weight cycling effect  (11).

Therefore, it can be concluded that eating enough proteins may promote weight loss partly through controlling appetite. High-protein foods include eggs, lean meats, Greek yogurt, beans and peas, and soy products.

Eat Healthy Fats

Omega-3 fats, specifically those in algae oils and fish, may increase the levels of leptin, a fullness hormone, in obese people (although it may have the opposite effect in non-obese people) (24). Fat is also a satiating nutrient. Consume other healthy fats from natural sources such as avocados, olive oil, nuts, and seeds to help control your hunger. Note that diets that are very low in fat may increase your hunger instead of reducing it, so you should take that into consideration with low-fat diets.

Eat High-Fiber Foods

Unlike other foodstuffs, we cannot digest fiber, so it stays in the digestive tract for a longer period and slows down digestion, which makes you feel satisfied all day long. Fiber-rich foods take a while to leave the stomach, slowing its emptying rate and triggering the release of fullness hormones. 

More viscous, soluble fiber such as pectins, beta-glucans, and guar gum may be more effective in reducing appetite compared to the insoluble ones, while fermentable fiber in the bowel produces short-chain fatty acids which may reduce inflammation and nourish the colon wall (36). Most fiber sources in the diet contain a combination of both types.

High-fiber diets are linked to lower obesity rates, and a 2015 review in Trends in Food Science & Technology concluded that foods that are high in protein and fiber are effective for generating satiety due to their breakdown and release of nutrients (25). 

Foods that are rich in healthy fibers include beans, pulses, whole grains, vegetables, fruits, nuts, seeds, and avocados. 

You should eat approximately 14 grams of fiber for every 1,000 calories you consume. This means that if you eat 2,000 calories per day, you should aim for 28 grams of fiber. 

Read more: A Beginner Intermittent Fasting Meal Plan To Fit Your IF Journey

Eat Complex Carbohydrates   

Carbohydrates from starch are nutrient-rich and may make you fuller, while complex carbs are digested slowly, which reduces your appetite and satisfies your hunger. These can be found in whole grains such as whole-wheat bread, brown rice, and quinoa, in addition to starchy vegetables and legumes. 

Practice Volume Eating

When dieting, opt for nutrient-dense, low-calorie food such as fruits, vegetables, whole grains, and beans, which may prevent the stomach from growling while allowing you to burn more calories than you consume.

Favor Solid Calories

Solid calories may be more effective in stopping hunger than liquid ones. One reason for this is that the solids require more chewing, so it takes more time for the fullness signal to reach the brain. 

In addition, more time for chewing allows them to be in contact with the taste buds for a longer period, promoting the feeling of satisfaction. One randomized controlled trial in the journal Appetite concluded that bite size and oral-sensory exposure time may lead to higher satiation within a meal for equal calories (26).

Drink More Water

Drinking water just before every meal may leave you more satisfied, fuller, and less hungry after eating.

In a randomized controlled trial that was published in the European Journal of Nutrition, it was established that consuming 568 ml water as a preload immediately before a meal reduces energy intake, and may be an effective way of suppressing energy intake and help manage weight (20).

It is believed that this amount of water is enough to trigger the stomach to send signals of fullness to the brain. As water empties from the stomach very quickly, it’s sometimes suggested that you should drink it just before a meal for it to be effective in controlling hunger. However, it should not replace a meal (2). 

Another study in the Journal of Natural Science, Biology and Medicine concluded that drinking an extra 1.5 liters of water each day for 8 weeks played a role in the reduction of weight, body fat, and appetite suppression (15). 

Soup

Taking soup before a meal may have the same effect as water. It has been established that consuming a preload of low-energy-dense soup, in various forms, may make you feel fuller, which allows you to consume less food and still be satisfied (28). 

Coffee

Is caffeine an appetite suppressant? Yes. Drinking coffee may be one answer to how to suppress appetite. One study showed that drinking decaffeinated coffee may acutely decrease hunger and increase the satiety hormone peptide YY (PYY), which is produced in the gut in response to eating and promotes a feeling of satisfaction (10). This suggests that something else in the coffee may influence appetite other than (or in addition to) caffeine.

Another review established that consuming caffeine 30 minutes–4 hours before a meal may influence appetite hormones, gastric emptying, and feelings of hunger (7). However, some studies have shown that the effect of coffee on appetite varies according to sex and there was no effect in women (8). 

Dark Chocolate

The bitterness of dark chocolate may suppress appetite better than milk chocolate, as suggested in a 2011 Nutrition & Diabetes publication that found study participants felt more satiated, less hungry, and had lower ratings of potential food consumption after eating dark chocolate than after eating milk chocolate (13). Chocolate bars with around 70% cocoa may contain enough bitterness to control your appetite. 

It should be noted that the stearic acid in dark chocolate may also help slow down digestion, thereby increasing the feeling of being full. In addition, it has been established that smelling this treat may decrease hunger hormones as much as actually eating it (5). Therefore, dark chocolate may promote satiety, lower the craving for sweet foods, and suppress energy intake, at least in comparison to milk chocolate.

Eat Ginger

Did you know that consuming small amounts of ginger powder may increase fullness and reduce appetite? In addition to reducing nausea, inflammation, muscle pain, and blood sugar levels, ginger may also help curb your appetite. One study found that ginger consumption resulted in improved thermogenesis and reduced feelings of hunger (16). 

Practice Mindful Eating

As the brain plays a huge role in deciding when and what you eat, concentrating while eating may help you eat less and control your hunger. When you eat quickly or while you’re distracted, the brain may fail to recognize signals of hunger and satisfaction. Mindful eating may also help you concentrate on quality instead of quantity, therefore minimizing binge and comfort eating (21). 

One study in the Appetite journal concluded that those who ate in the dark unknowingly consumed considerably larger portions of food than those who ate in the light (14). In addition, visualizing the food you’re eating can lead to greater satisfaction. 

If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life!

Eat Pepper

Capsiate in sweet peppers and capsaicin in hot peppers may help with hunger control by making you feel satisfied (31). However, their effect is modest. 

Another study in the Physiology & Behavior journal established that although the urge to eat fatty, salty, and sweet foods tended to be decreased more in non-users than users after a 1 gram of red pepper test load, it didn’t vary after a test load with no red pepper, which suggests that people may become desensitized to the effects of capsaicin with long-term spicy food intake (32).

Minimize Stress

Stress may increase your desire to binge eat and may encourage you to eat non-nutritious foods. Excess stress raises hormone cortisol levels, which may increase the drive to eat and increase food cravings (34). Research has suggested that mindful-based interventions may alter obesity-related eating behaviors, particularly emotional eating, binge eating, and external eating. Therefore, you should try relaxing by practicing yoga and meditation, sleeping better, and socializing to help tackle stress that may increase your hunger (21).

Exercise

Working out before eating has been established to be an effective natural appetite suppressant. It may do this by influencing hunger hormone levels and influencing the activation of certain areas of the brain that are related to food-cue reactivity (37) .  Therefore, including both resistance and aerobic workouts may help reduce your appetite and/or cravings, which helps decrease your calorie intake.

Sleep

Other than making you relax, quality sleep may help curb your appetite. One clinical trial in the Annals of Internal Medicine established that short sleep duration is linked to decreased leptin levels, increased hunger and appetite, and increased ghrelin levels. In another study from 2013, short-duration sleepers had lower satiety quotients than those who slept for the recommended hours (6) (27). Therefore, it’s important to get at least 7 hours of sleep to control your hunger throughout the day. 

Other tips for suppressing your hunger include:

• Don’t skip meals
• Eat healthy snacks between meals
• Limit added sugars 
• Find a balanced diet that optimizes your health

How Long Does it Take for Your Stomach to Shrink?

The stomach is like a rubber band – it increases in size to accommodate a large meal. Its elasticity can make it quickly snap back to normal size after the food moves on to the small intestine, but it won’t continue to get smaller, even if you start eating much less because once you become an adult, your stomach remains almost the same size.

Read more: Vegan Weight Loss Meal Plan and Prep Tips

FAQs

• How can you train yourself to eat less?

You can train yourself to eat less by following these simple steps:

1. Keep a food diary: Keeping track of your meals and snacks can help you identify patterns in your eating habits and understand why you may be overeating.
2. Practice mindful eating: Instead of mindlessly reaching for food, try paying attention to the sight, smell, taste, and texture of each bite. This can help you slow down and enjoy your food more, which makes it easier to recognize when you’re full and satisfied (21).
3. Portion control: Use smaller plates and utensils to control your portion sizes. This will make it easier for you to eat less without feeling deprived.
4. Eat slowly: It takes approximately 20 minutes for your brain to register that you’re full. By eating slowly, you give your brain more time to catch up and can prevent overeating.
5. Distract yourself: Sometimes we eat out of boredom or stress rather than hunger. Find alternative activities such as going for a walk, reading a book, or calling a friend whenever you feel the urge to snack.
6. Plan your meals: Having a plan for your meals and snacks can help you make healthier choices and avoid impulsive eating.
7. Avoid distractions while eating: Eating in front of the TV or your computer can lead to mindless snacking and overeating. Try to eat without any distractions so you can focus on your food and how much you’re eating (14).
8. Don’t restrict yourself too much: Completely cutting out your favorite foods can lead to cravings and binge eating. Instead, allow yourself small portions of your favorite treats in moderation.
9. Eat more filling foods: Focus on incorporating more fiber-rich fruits, vegetables, whole grains, and lean proteins into your meals. These will keep you feeling full for longer periods and prevent overeating (25).
10. Stay hydrated: Drinking enough water throughout the day can help prevent overeating. Sometimes thirst is mistaken for hunger, so make sure you stay hydrated to avoid unnecessary snacking (20).

Check out our Why Do I Eat So Much? article for more tips on how to train yourself to eat less.

• What is the 20-minute rule for eating?

The 20-minute rule for eating is based on the fact that it takes approximately 20 minutes for our brains to register that we’re full. This means that if we eat too quickly, we may end up overeating as our brains haven’t had enough time to catch up and signal that we’re satisfied.

To follow the 20-minute rule, it’s important to slow down and take your time while eating. Pay attention to every bite, savoring the taste and texture of your food. If you think you want seconds, wait a few minutes before getting them. By doing this, you give your brain more time to process signals from your stomach and gut, which can help prevent overeating.

In addition to helping with portion control, the 20-minute rule can lead to more enjoyable and mindful eating experiences. By taking your time and truly savoring your meals, you may find that you feel more satisfied and less likely to crave unhealthy snacks later on.

• How can I go 72 hours without eating?

To go 72 hours without eating, which is also known as a 3-day fast, it’s important to first consult a healthcare professional. Fasting for extended periods of time can have serious health implications and should not be taken lightly.

If you’re considering a 3-day fast, some find it helpful to prepare their body beforehand by gradually reducing their calorie intake over the course of several days. During the fast, it’s essential to stay hydrated by drinking water and possibly incorporating electrolyte drinks or bone broth.

After breaking your fast, it’s important to slowly reintroduce solid foods and listen to your body’s hunger cues. It may also be beneficial to follow a specific meal plan or consult a registered dietitian during this time.

While it’s claimed that fasting for 72 hours may have potential health benefits, it’s not suitable for everyone and should only be done under the supervision of a healthcare professional. It’s important to prioritize your physical and mental well-being above any short-term weight loss goals. 

Check out our blog, How to Start Losing Weight for Beginners, where we dive into the best ways to start your weight loss journey in a healthy and sustainable way.

• What happens to your stomach when you eat too fast?

When you eat too fast, you’re not giving your stomach enough time to process and digest the food properly. This can lead to a number of issues such as bloating, gas, and discomfort.

Eating too quickly also means that you may end up consuming more food than your body needs before it has a chance to signal fullness. This can result in overeating and potential weight gain over time.

In addition, eating too quickly can disrupt hormone levels related to hunger and satiety, which makes it more difficult for your brain to accurately register when you’re full. This can lead to further overeating and feelings of guilt or shame afterward.

To avoid these negative effects, it’s important to slow down and practice mindful eating. Pay attention to every bite, chew slowly and thoroughly, and take breaks between bites. This will give your stomach enough time to properly digest the food and send signals of fullness to your brain.

In a previous blog, Eating Too Much Healthy Food, we discuss the importance of mindful eating and how it applies to both unhealthy and healthy food choices.

The Bottom Line

Controlling your appetite plays a major role on your weight loss journey. However, instead of worrying about how to decrease your appetite permanently, you should focus on natural appetite suppressants that will help you control hunger in a healthy way. You need to eat right to focus on a healthy lifestyle that will help you manage your appetite and hunger pangs. Remember to consult a professional about your options so you can know how to suppress your appetite in a healthy and effective way.