For the vast majority of human history, starvation was a greater health problem than obesity, and hunger evolved as a useful tool to let people know when they needed to eat. In the modern industrialized West, where obesity is quickly becoming the single greatest health threat, hunger is a nuisance that can sabotage the most dedicated dieter. But, there are strategies you can use to curb hunger without sinking your diet.
Low-Energy-Density Foods
One way to satisfy hunger without ruining your diet is to fill up on low-energy-density foods, according to the Centers for Disease Control and Prevention. Energy density refers to the number of calories a food has by volume. Just one tablespoon of butter, a high-energy-density food, has 100 calories, but four cups of raw broccoli, a low-energy-density food, has slightly less than 100 calories. High water and fiber content and low-fat content contribute to a food's low energy density. Fruits and vegetables, which generally have extremely high water contents, are typically low-energy-density foods, but there are always exceptions: One medium-sized avocado has 30g of heart-healthy fat and 304 calories. Whole grains and legumes, which are rich in fiber, are also low-energy-density foods.
Frequent Meals
Eating is the natural thing to do when you're hungry, and eating frequent small low-energy-density meals battles hunger and promotes weight loss more efficiently than skipping meals or eating three larger meals a day. When you skip a meal, blood insulin levels rise, encouraging your body to store excess energy as fat instead of burning it. Skipping meals can also trigger binging on high-energy-density foods later in the day. Consuming smaller meals more often may also reduce your stomach volume, allowing you to feel fuller after eating less food.
Exercise
It's not surprising that exercise is an important weight loss tool, but you may be surprised to learn that exercise not only burns calories, it also reduces appetite. The National Institutes of Health recommends five hours of moderate aerobic exercise and two weight training sessions per week.
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