14 Tips to Reduce Food Portions Without Increasing Hunger

1. Respect your hunger cues

• When you listen to your hunger and satiety cues, you can avoid overeating while consuming things you enjoy and not feeling like you are constantly on a diet.
• The key is to understand how to eat an appropriate combination of protein, fiber, healthy fats, and minerals to provide your body with enough energy and keep you full for longer.
• When you balance your nutrients, you can eat more fulfilling meals, which will help you manage your weight in the long run.
• Talk to a qualified nutrition professional to learn the principles of good nutrition according to your individual needs.

2. Eat foods high in water content

• Low-density foods contain more water, which adds weight and volume to your food without adding calories. This allows you to fill up on these foods without increasing your calorie intake.
• Low-density foods include broth-based soups, fruits, leafy greens (celery, cucumbers), and nonstarchy vegetables.

3. Embrace the power of protein

• According to dietitians and health experts, eating enough protein helps reduce ghrelin (hunger hormone) production and boosts the release of hormones that induce satiety.
• Furthermore, studies report that eating enough protein at breakfast has several health benefits. Aim for at least 20 grams of protein in the morning to reduce food cravings and hunger throughout the day (think boiled eggs, low-fat meat slices, oatmeal, etc.).
• Consider recommendations from your nutritionist or doctor to determine your unique protein requirements.

4. Eat more fiber

• Evidence suggests that increasing fiber intake can reduce hunger, decrease calorie consumption, and help with weight loss. Fiber-rich foods help you keep satiated in the following ways
• Requires more chewing, which reduces overall food consumption
• Increases saliva and gastric acid production
• Delays stomach emptying and the glucose-insulin response.
• Takes up more space on your plate, making you believe you are eating more
• Try to eat at least 20 grams of fiber each day. Find creative ways to incorporate fruits and vegetables into each meal. Eat beans, nuts, and seeds several times each week and consume a range of healthy grains on a regular basis.

5. Opt for complex carbs

• Complex carbs take longer for the body to digest and do not cause an insulin surge. They also leave you feeling fuller for a longer period of time and provide you with more sustained energy.
• Complex carbohydrates can be found in beans, brown rice, quinoa, and oats.

6. Add healthy fillers

• Though you may be limiting your carb, fat, and sugar intake, you can still add fillers to your meals to make sure you feel satiated.
• For example, you can include additional vegetables in each meal, whether as a side salad or as cooked vegetables for the entrée. This will fill up your plate, provide more nutrients, and keep you feeling full for longer.
• Vegetables will not significantly boost the calorie count of your meal, allowing you to keep to your diet.
• You can also substitute rice and pasta for vegetables to make your dishes healthier.

7. Avoid skipping meals

• Although it may be tempting to skip meals to lose weight, doing so can make you more likely to overeat later due to being too hungry. 
• To combat hunger pangs and control energy levels, try to eat at least 3 full meals a day.
• Rather than a moderate breakfast and lunch followed by a huge dinner, make your first 3 meals of the day larger and your dinner smaller to keep you going during the busiest times of the day.

8. Eat frequent, small meals

• You will feel less deprived and less hungry if you split your meal consumption among several smaller meals throughout the day.
• When you eat less frequently, your hunger pangs are more extreme. According to studies, eating smaller meals can help you feel less hungry and eat less overall.

9. Eat slowly

• Eating more slowly and savoring your meals can help you feel fuller and prevent overeating. When you eat too quickly, it takes time for your stomach to catch up and signal to your brain that you are full, causing you to consume more calories.
• To help with portion control and avoid hunger pangs, set your knife and fork down between bites and give yourself enough time to chew each mouthful thoroughly.
• Sipping water can help you make your meal last longer as well.

10. Drink more water

• Hunger is often mistaken for thirst.
• Drinking water at regular intervals throughout the day can help you feel fuller for longer and reduce hunger.
• If you get tired of plain water, try infusing it with fruits or adding a splash of lemon juice. Avoid substituting water with soda or fruit juice because they are heavy in sugar and will not help you lose weight.
• Try drinking 16 ounces of water each meal, as doing so can help prevent overeating.

11. Keep snacks handy

• Snacking gets a bad rap, but it isn’t always bad. Instead of reaching for chips or cookies, however, keep nuts, fruit, and veggies on hand.
• Foods high in protein are an excellent snack option because they will keep you both satisfied and energized. 

12. Use smaller plates

• Use smaller plates to trick your brain into thinking you are eating more than you are.
• Serve snacks in bowls to help you see how much you are eating and regulate your portion sizes.

13. Avoid stress

• Stress, depression, and boredom can stimulate your appetite for all the wrong foods. Stress elevates cortisol levels, a hormone that can cause weight gain.
• You can minimize stress by taking a short walk, doing breathing techniques, or engaging in relaxing activities.

14. Get enough sleep

• According to research, not getting enough sleep can disrupt your hormone balance, which can worsen food cravings and overeating
• Try to get at least 7-9 hours of sleep each night and stick to a consistent sleep schedule.