How to manage hunger

1. Focus on low-calorie dense foods

Eating low-calorie dense foods helps fill your stomach without packing in too many calories, keeping you fuller throughout the day—a key to successful weight loss.

While it’s technically possible to lose weight by eating high-calorie dense foods (like fast food or sweets), those foods aren’t filling. To maintain a calorie deficit with such foods, you'd need to drastically reduce portion sizes, which would leave you feeling hungry most of the time.

2. Get moving

If you’ve been mostly sedentary, even a small increase in activity can help regulate your appetite. People with sedentary lifestyles often have cravings that aren’t aligned with their actual energy needs. Adding exercise or even regular walking helps normalize your hunger, so you feel hungry when you need energy, not just because you’re bored.

3. Prioritize high-protein, high-fiber foods

Lack of protein can leave you feeling hungry even if you’re eating enough calories. Make sure to include quality protein in every meal.

Fiber, found in vegetables, fruits, nuts, and grains, also helps by filling your stomach and slowing the absorption of other nutrients, which can lower overall calorie intake.

Protein and fiber are your best tools for managing hunger.

When choosing protein sources, watch out for fat content. While foods like bacon, cheese, and nuts are high in protein, they also contain a lot of fat, which adds extra calories. Opt for lean meats, low-fat dairy, or legumes instead.

4. Drink plenty of water

Water helps fill your stomach and reduces hunger. A great tip is to drink a large glass of water before meals—it will make you feel fuller and help you eat less.

Takeaway: Low-calorie dense foods, plenty of protein and fiber, staying hydrated, and moving more will all help you manage hunger and make weight loss more sustainable.