How to stop being hungry is a common question among most people who are trying to lose weight. Attempting to burn fat while you’re maintaining lean muscle during your weight loss and cutting cycle will inevitably lead to hunger. That’s why learning how to stop being hungry for your weight loss results is such an important thing.
You may have mastered the art of working out and even nailed your diet, but now the problem is that you’re constantly feeling a grumble in your stomach. If you’ve ever struggled with this grumble, you know how big of a problem it can be.
While it may sound harsh, we try to be completely honest here so we can mention that when hunger hits during a cutting cycle aiming for weight loss and burning fat, it can be a real challenge to stay on track. The temptation to eat a huge pizza all alone is getting stronger and stronger. Working out hard and eating little will lead to such feelings.
The decrease in calories will make you feel hungry because eating in a calorie deficit means that you’re eating less than you’ve used to eat so far. The state of being hungry doesn’t go away, and, as said, it can even get stronger. That could be a real problem, especially if it’s the first time you’re cutting.
In this article, we’re going to share ways that would help stop being hungry so much. Some of them help more than others, however, when you’re using multiple ones, it can make a real difference.
How to not be hungry?
When you’re struggling to shed that extra fat away, whether you’re a part-time snacker or an all-day grazer, we all know that it is the hunger that makes it so hard. That’s why, if you wonder how to stop being hungry or how to reduce your appetite and eat less, you should know that there’s not a single secret answer to it. Nevertheless, there are some tips that help reduce hunger.
There are various types of solutions when it comes to suppressing your hunger during a cutting cycle. Most of them are science backed which means that studies and research prove that they are actually working. Anyway, let’s finally take a closer look at how to not be hungry all the time. 
Increase protein intake
By now, you may have already learned that there are carbohydrates, fats, and protein. These macronutrients are crucial to reach your goals. You should know that it is important to have all these macronutrients in a proper balance. You may also know that protein helps you build muscle, therefore, there’s a chance that you already eat enough of it. However, if you don’t, it’s no surprise that you’re constantly feeling hungry.
Protein can increase the feeling of fullness (helping you eat less to stay on track), but it will also make your stomach feel satisfied for longer. Therefore, you’re likely to eat less at your next meal, and you’re likely to want to eat not as frequently. All in all, it definitely helps you stay on track with your cutting goals. Generally, protein is essential. It supports cutting goals by supporting weight loss, preventing muscle loss, making you feel fuller, and numerous other benefits.
Get plenty of fiber
Another crucial element when it comes to stopping being hungry is fiber. Eat more fiber and you’re likely to eat less. A diet rich in fiber is crucial because fiber is helpful for your digestive tract, it usually contains other crucial nutrients such as minerals, vitamins, and antioxidants, and will also help you feel fuller. Providing enough fiber will slow down the rate at which your stomach empties, making you feel satisfied (full) for longer. Similar to protein, there’s a chance you’ll want to eat less the next time you eat, and you’re more likely to eat later on.
Studies prove that fiber-rich foods are able to increase your feelings of fullness by around 31%. That means you’re going to eat significantly less! I would recommend you go for whole grains that are rich in fiber. Examples would be peas, beans, lentils, and others. They are delicious, easy to cook, and help you fight the hunger pangs.
Don’t drink calories
The way you consume your calories will have an effect on how hungry you’re feeling. For example, when you’re bulking, you may get extra calories in the form of liquid such as smoothies, shakes, or other drinks. However, if you want to rule out how to stop being hungry, you need to avoid drinking calories and only eat them.
Studies suggest that people who eat “solid” snacks are less likely to eat more at their next meal compared to those who have a liquid snack. It has to do with the fact that chewing allows more time for signals of fullness to reach the brain and the rate at which the stomach can digest liquid vs solid calories. But chewing food alone will help promote feelings of fullness (according to studies).
Drink coffee
Coffee is almost a wonder drink. Not only is it tasty, but it also helps you suppress your appetite. Of course, you should drink it in moderation. Also, you should drink black sugarless coffee. Adding milk to your coffee will add calories (black coffee has zero calories). Adding sugar is… do I really need to mention it? Sugar is your worst enemy during cutting. Not only drinking coffee (or tea) with sugar will not suppress your appetite, it may boost it. That’s because sugar in this drink will spike your insulin, making you feel hungry. It may be the answer as to why you’re constantly hungry – you drink (or eat) high sugary beverages (or foods).
However, research suggests that caffeine helps increase the release of peptide YY, a peptide that is released after eating, circulating in the blood and binding to receptors in the brain, decreasing appetite and making people feel full. A cup of coffee would help boost your metabolic rate aiding fat burning and helping you stop being so hungry. You could also go for decaf if you’re afraid of insomnia. These are the reasons why coffee is present in almost all weight loss diets.
Drink lots of water
Start drinking more water and you’re very likely to notice that you’re eating less. So, want to eat less? Drink more water. Research suggests that we often mistake the feelings of hunger for signs that we’re actually thirsty. When your body is searching for hydration, you may feel more hungry than you actually are. Therefore, you may eat more. Try to drink more water and drink water before you start eating too. Studies suggest that drinking water right before a meal would help eat around 22% less than people who do not drink water at all.
It may have to do with the fact that we’re also taking water from foods, so when you’re thirsty, the feeling of hunger increases. In short, increase the amount of water you drink per day and drink water before eating – you’ll notice a difference. Also, the next time you go for a snack, drink some water first. I would recommend you to ensure you have a refillable bottle with you anywhere you go – at work, to the gym, and anywhere else, to support your drinking game. You’ll be more likely to drink more water when you have it somewhere around handy.
Practice mindful eating
You may have heard about this before: eat slowly. But why? Slow eating benefits include better digestion, better hydration, easier weight loss, as well as greater satisfaction with our meals. What I’m trying to say is that when you pay attention to the foods you eat, chewing them all, you aid in better digestion, which is essential for weight loss and not being hungry.
But it is also the fact that you “trick your brain”. In fact, it is the fact that you trick your brain in a negative way when you are not practicing mindful eating. When you are focusing on the TV or working while eating your brain and body do not get the full amount of signals that you’re full. Instead, experiencing and fully tasting the foods that you eat, without any distractions, by focusing on the food you eat will likely reduce the amount of foods you eat. Then again, it is not me but the studies suggesting that there’s a link between hunger, feeling full, and visibly seeing our food. Want to eat less? Better look at the foods you’re eating.
Treat yourself with dark chocolate
Studies indicate that dark chocolate’s bitterness can help decrease your appetite and may also reduce those sweet cravings. Moreover, the stearic acid in dark chocolate could also help slow digestion, keeping you fuller for longer.
Add ginger to your diet
Ginger has a lot of health benefits such as treating nausea, helping osteoarthritis and lowering blood sugar as well as aiding weight loss. Studies claim that it can help reduce hunger. You can get diluted ginger powder too.
Add some spice
Spice is another food that could help you feel less hungry. Not everyone loves spicy foods, but if you do, it could help increase the feelings of fullness. Research suggests that it is the capsaicin and capsiate (found in hot peppers and sweet peppers, respectively) compounds that increase feelings of fullness. Moreover, spicy foods could generate heat, helping increase the calorie burn.
Get lots of omega-3 fats in your diet
Omega-3 fats that are usually found in oily fish and algae have been proven to increase levels of leptin. That’s the hormone that signals fullness. Therefore, when choosing the food to eat, I would recommend you opt for high protein over high fat. Also, opt for foods with omega-3 to help curb those hunger grumbles. For example, salmon is a perfect food (both for bulking and cutting) because it is full of healthy oils, omega-3s, and protein!
Exercise more
I know that it may sound like a cliche, but exercising does help you achieve your weight loss goals. You know it, I know it, everyone knows it. It helps you burn fat big time. That’s why, I know that there’s a high chance you’re already working hard in the gym. Nevertheless, I must mention that exercise can be highly helpful when it comes to suppressing your appetite too. When you work out, it reduces the activation of brain regions associated with food cravings.
If some of you have ever been to the gym hungry, you know what I’m talking about. You could feel hungry up to the point you start working out hard, and then the hunger pang disappears. Yes, it comes back after you cool down, but you’ve worked out. So, instead of going hard in the kitchen, it may be the right time for you to go hard in the gym.
Try to reduce the fat around the midsection
I know that most likely the reason you try to stop being hungry is because you want to reduce fat around the middle. However, it works the other way around too. Losing body fat around your middle is going to help you stop being hungry! Research suggests that there are links between this type of fat around your organs and the increase in NPY (neuropeptide Y). That’s a hormone that plays a crucial role in appetite and energy balance.
Therefore, I’m saying this trying to make you understand: you’re on the right path. It will get easier by the time you get rid of the fat around your midsection. We can’t lose weight and burn fat locally, but through your weight loss journey, you’ll be losing fat and this will help you stop being so hungry.
Get lots of rest and sleep
When we’re feeling fatigued, we are way more likely to make poor food choices. In this state, you’re also more likely to feel hungrier than you actually are. It is extremely important to get a lot of rest and sleep enough. Studies prove that when we’re sleep deprived, we’re about 25% more likely to gain weight because our hunger and appetite increase. People who do not sleep enough or get poor night’s sleep are prone to weight gain. On the other hand, those who rest and sleep enough find it much easier to lose weight and burn fat.
Minimize stress
Rest and sleep are directly related to the amount of stress. The foods we eat are also related to the amount of stress we’re experiencing. But stress is directly related to the amount of calories our body can burn and to the amount of foods we tend to eat. Sometimes, people eat because they are bored, because they are happy, or because they are stressed. Stress boosts cortisol hormone levels. High cortisol levels have been proven to boost the food cravings and our desire to eat. In the end, if you want to figure out how to not be hungry, you should try to minimize stress. It can help a lot.
Mind Tricks To Reduce Being So Hungry
While this may make a small difference, sometimes, even the smallest differences add up making something bigger. These are mostly brain tricks, but as we’ve noticed so far, our minds are directly related to how full we’re feeling. If you don’t believe me, just think about the time you were feeling a strong emotion. Either a good or a bad one. You could have a strong feeling of hunger, or you were not feeling any hunger at all. Some people who are stressed tend to eat, others who are stressed never think about food. What I’m trying to say is that it is all in our minds. So, you could use some mind tricks to work for you.
There are some various changes that you could easily implement in your lifestyle which could help you suppress your appetite and somewhat reduce your hunger pangs.
Use utensils and plates to work for you
Not everyone knows it, but by using the correct utensils and plates, you can help reduce the appetite. Yes, what we use to eat can help too!
For example, when we eat off a large plate, we may feel deprived of food, thinking that we ate a tiny portion. Also, eating off a large plate, we naturally increase our portion size (without even thinking about it). In short, this will unconsciously help you reduce your food portions and feel fuller. You also could eat with a bigger fork. Studies suggest that by eating using a smaller fork you are likely to eat about 10% more food. Yet it is the other way around for your spoon. You need to eat with smaller spoons. Studies suggest that you’re likely to eat about 15% less.
By the way, this is something that big restaurants have learned, so they use it to their advantage. You may have noticed they use big plates, smaller forks, and larger-sized spoons. That’s because you’re likely to want to eat more, spending more money.
Hide foods away
If you hide foods away, you do not see them, and you’re way less likely to want them. I mean, most people can confirm – hunger significantly increases when you see someone eating or when you see the food. Studies suggest that when food is out in the open, we’re way more likely to crave it. We’re more tempted to eat them because we see them. That’s why you should try to stash away the foods you know you can’t (or shouldn’t) have, and replace the foods that you can see with healthy choices. Such as fruits and veggies. It will help you keep on track during your cutting cycle and weight loss.
Then again, that’s something that studies prove. But there’s no need for studies to prove it to you. Ever been watching TV or scrolling through your phone when a sudden ad with your favorite foods appears? Yeah, that’s what I’m talking about. The urge to eat that food significantly increases.
Avoid purchasing them altogether
There are times when the point above does not work. That’s because if you purchase some tasty snacks and hide them away, you still know they’re there, and you may be thinking about them all day long. If that sounds like you and you’re feeling tempted by the foods in your house – narrow your choices. The next time you go grocery shopping, avoid looking at them. I know the temptation can be hard at the moment, but once you get home (without them in your cart), you’re way more likely to resist the urge and the temptation lowers. Aim to have in your house only healthy foods. Without unhealthy options at your disposal, you’re way less likely to eat them.
Keep on pushing
Similar to anything else that’s “new”, the first period is the hardest. It is the time your body needs to adapt to the changes. Sooner or later, it will adapt, and it will get better, all you’ve got to do is to keep on pushing. You should not give up too soon. You must give your body the chance to adapt to your new calorie intake. Add a lot of exercise to curb hunger and burn calories. It will also keep your mind occupied and help you see results.
Generally, you can also follow a hobby or other passions you have to keep your mind occupied which helps you reduce your appetite. Most people give up the initial weeks because they are the hardest, but once you get over them, you’ll feel much better. Similar to when you’re trying to quit smoking (hope you never started) or when you’re learning a new skill – the first weeks are the hardest. Keep your eyes on the prize and keep on working hard. Visualize your results, work towards success, and plan your moves!
Other Tips To Stop Being Hungry
Even with all these tips, we understand that it can be really hard to achieve success when the hunger kicks in. While we strongly recommend following these tips, remember that there are actual compounds that may be helpful.
For example, there’s Clenbuterol which although it is not an appetite suppressant, does have a few such properties. Moreover, it is an awesome weight loss compound. It works in helping you burn fat in other ways than just reducing your hunger. Additionally, there’s Liothyronine T4, a hormone that is directly related to weight loss. People with T4 hormone deficiency tend to gain weight! Plus, there’s Semaglutide, a compound that has been proven to reduce appetite big time! Ask Elon Musk who managed to suppress his appetite when using Semaglutide.
There are also anabolic steroids that will not suppress your appetite but will do a great job at enhancing your weight loss results, preserving lean muscle, boosting energy, stamina, endurance, and strength, and providing numerous benefits.
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