Choose foods that are rich in nutrients but lower in calories. Vegetables, fruits, lean proteins, and whole grains are good examples.
Include protein in every meal as it helps to increase satiety and preserve lean muscle mass.
Drink plenty of water throughout the day. Sometimes, your body can mistake thirst for hunger.
Fiber adds bulk to your meals, making you feel full. Whole grains, fruits, vegetables, and legumes are excellent sources of dietary fiber.
Don't skip meals, and try to eat at regular intervals. This helps regulate blood sugar levels and prevents extreme hunger, which can lead to overeating.
Pay attention to what you're eating and savor each bite. Eating mindfully can help you recognize when you're satisfied, preventing overeating.
Opt for snacks that are low in calories but satisfying. Examples include raw vegetables, a small handful of nuts, or a piece of fruit.
Be mindful of portion sizes. Using smaller plates can make it appear as though you're eating more, which may help satisfy your psychological need for a full plate.
Include moderate amounts of healthy fats, such as those found in avocados, nuts, seeds, and olive oil.
Physical activity can help control appetite and boost metabolism. Aim for a combination of cardiovascular exercise and strength training.