Eating is usually voluntary. Ideally, we should be able to stop once we are satisfied, but it is not as easy. People have a natural fear of hunger. When something yummy is presented, we just cannot resist. Ever wondered how to control hunger? Is there a way we can trick our minds to register a full stomach and avoid eating more? Here are ways to control hunger and lead a healthier life or even better, lose weight!

How to Control Hunger

Here are 13 ways you can use to help control hunger and keep in shape:

1. Include Fiber in Your Meals

Bulk or fiber is known to reduce appetite. So fill up your plate with higher fiber content foods like vegetables, beans, fruits and whole grains. These foods also contain lots of water which also makes you feel full.

2. Reduce Your Appetite with Soup

Are you still worrying about how to control hunger? How about a bowl of vegetable soup or broth before your main meal? You will most probably end up consuming fewer calories. Avoid high fat soups and go for high-fiber, low calorie soups like vegetables, beans or minestrone.

3. A Big Salad Will Do the Magic

A study showed that people who took 3 cups of low calorie (100 calories) salad before lunch ate about 12% fewer calories. The same people ate about 7% fewer calories if they had one and a half cups of salad containing 50 calories. You could try the salads used in this study which included: carrots, celery, romaine lettuce, tomatoes and cucumbers topped with low fat or fat free dressing. Always beware of fatty salads! Even a small portion of high-calorie salad can lead you to having more calories at the main meal. You would rather avoid the salad completely.

4. Try Milk or Low Fat Dairy Foods

Wondering how to control hunger? Why not take more low fat dairy foods? Low fat dairy foods contain whey and casein-proteins that are known to suppress appetite. Drinking milk will be very effective. A study has shown that the liquid part of milk (whey) helps reduce appetite better than casein.

5. Soy Works

Soybeans contain fat, carbohydrates and protein, hence their ability to be more satisfying. They can help control our appetite more than most plant-based foods. Findings from a recent study in rats show that a specific component of soybeans can suppress appetite.

6. Eat Nuts

Nuts have a high fiber and protein content that makes you feel satisfied. They are also rich in vitamins and minerals. A handful of nuts will keep you going between meals. Although nuts contain monounsaturated fats, they are still high in fat content. So avoid taking them in large quantities.

7. Eat When Not Hungry

Do not wait until you are very hungry to eat if you are working on how to control hunger. You tend to overeat when you are very hungry. You will feel full after overeating but your insulin levels will instantly shoot, you will feel tired and hungry again. Then you eat again and the cycle continues. Do not try to resist hunger; eat when hungry or slightly hungry. This way you will eat less and slowly. Eating in small bits throughout the day is good, and you may end up being more energetic.

8. Eat slowly

When you swallow food, you have to wait for about 10-30 minutes before you feel full. This delay causes us to eat in excess of what we need. You tend to consume more if you eat fast. To prevent eating fast, chew every bite ten times. This simple rule will help you eat slowly and allow your mind to coordinate with your stomach to register that you are full. You also tend to enjoy the food more if you take your time during a meal.

9. Prepare Small, Flavorless Snacks

The late Seth Roberts used to take a glass of water with a bit of sugar or a shot of olive oil between meals. A handful of unsalted almonds taken once a day also works, especially for people who have a lot of weight to lose. This helps regulate the hunger hormone ghrelin as it weakens flavor-calorie associations. The snack must be bland for this to work. Consume water only at least an hour before and after the snack.

10. Avoid Skipping Meals

Eat three square meals a day and one snack. Ensure you space your meals during the day without going for more than four hours without eating. This helps to keep your blood sugar levels stable. Breakfast is the most important meal of the day; you must not skip it! A hearty breakfast reduces ghrelin levels and keeps you full all morning.

11. Drink Water!

Drink water or grab a bottle of seltzer whenever you feel hungry to suppress the urge for a snack. If you are tired of drinking water, try making it more interesting by adding lime or fresh mint. Water doesn’t just flush toxins out of your system, it also keeps you hydrated. There you have it, a solution to how to control hunger!

12. Rest

This may sound unreal but research has shown that resting helps with losing weight. Ghrelin and leptin, hormones that help control appetite are controlled by sleep. Taking a nap might just help you control your hunger! Ghrelin will ignite your appetite while leptin, which is produced by fat cells, will signal your brain when you are full.

13. Work Out

Exercising not only helps you burn calories, but it also helps you utilize lesser calories throughout the day. Researchers say that a one hour session of high intensity cardio will help you stay a couple of hours later without food. Aerobic exercise suppresses hormones that register hunger. Short bursts of intense workouts followed by shot rest periods in between will help you reap more benefits.