Hunger is a common problem among those trying to lose or control their body weight. When you are hungry, your defenses are lower and your willpower can go out the window, especially when it comes to decadent sugary and fatty treats, like doughnuts and French fries. However, the very foods that are beneficial to consume when wanting to lose weight can also help to control your appetite. The right meal plan will keep you from hunger and allow you to lose weight.
Step 1
Eat six meals per day. Eating six times per day, or approximately every three hours, will help you to control your appetite and prevent hunger. To execute this strategy, simply turn your usual three larger meals into six smaller ones. For example, eat only half of your lunchtime sandwich, with an apple and a side of carrot sticks or green pepper slices, and consume the other half with fruit and vegetables three hours later. In addition to controlling your appetite, you'll increase your energy and avoid that bloated and too-full feeling.
Step 2
Eat chicken or vegetable soup or broth. Eating soup before your meal can help you to feel full and satiated and supply a healthy serving of vegetables. It can also control your appetite throughout the rest of the meal, helping you to avoid overeating.
Step 3
Fill up on fiber. Foods that are high in fiber, such as whole-grain and whole-wheat cereals and breads, brown rice, legumes, fruit and vegetables, take longer to digest in your stomach and keep you feeling full for greater periods of time. Try eating a high-fiber cereal for breakfast, whole-wheat bread mid-day and brown rice in the evening, with plenty of fruits and vegetables scattered throughout your day.
Step 4
Stay hydrated. Drink eight to 10 glasses of water throughout the day, more if you work out. Dehydration can be disguised as hunger; drinking water regularly throughout the day can help you to stay hydrated and avoid any dehydration symptoms. Drink a glass of water first thing in the morning and another glass before each meal. Make sure to drink plenty of water before, during and after you exercise.
Tips and Warnings
- Talk to your doctor about taking prescription or over-the-counter diet pills. These diet aids can help to suppress your appetite, but due to possible dangerous side effects, they should only be taken under a doctor's care.
Things You'll Need
- High-fiber foods
- Chicken and vegetable broth
- Water
- Doctor
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