Our biggest struggle with diets is being unable to be fully satisfied with our meals and small portions. To fight that, we are sharing some easy tricks and ways to stay full much longer during the day to avoid any unnecessary snacking between meals.

Eat more protein

Let’s be real; hunger is no fun. It keeps us from being focused and satisfied. So one of the best ways to minimize hunger is to prioritize protein in your diet. Eating relatively large amounts of proteins releases a hormone that will make you fuller much longer.

Fill up on fiber

Fiber is another excellent way to keep from getting hungry between meals. Fiber-rich foods tend to slow down digestion significantly because fiber tends to digest much slower than other food. Making it a great way to stay full longer. Foods rich in fiber include; fruits, legumes, nuts, and grains.

Eat more fruit

Fruits are low-density foods, which help you stay full for long periods of time. Apples and oranges are the best fruits to help slow down your digestion, so try to include as many fruits as you can in your meals.

Stay hydrated

Water is considered an appetite suppressant, which means drinking water before meals make you fuller much longer. And drinking it more water between meals keeps you from feeling hungry. Studies have shown that drinking water before meals can reduce your calorie intake by 75 calories each meal.

Give up snacking

Snacking between meals is never a good idea if you’re looking to lose weight. And eating small amounts of foods such as snacks will push your body to eat little portions at every meal, making you feel hungrier much faster. So try to lower your snack intake and focus more on having big and filling meals three times a day.

Do weightlifting

Practicing weight lifting instead of cardio helps you stay full longer because weightlifting consumes less water in your body and increases muscle mass. Basically, the more muscle you have, the more calories you burn.


Getting enough sleep is a great way to control your hunger. Sleeping 7 to 9 hours of sleep has been proven to decrease cravings by 30% and help stay more satisfied after every meal.

Eat more healthy fats

Fats metabolize slowly, and as a macronutrient, it also helps you stay full much longer. Try to eat more healthy fats such as avocados, salmon, nuts, and seeds with every meal.

Some fitness experts say that being on a diet and controlling your hunger is not necessarily about starving yourself, but instead fuelling your body more intentionally. Including these tips in your daily routine will decrease your appetite and help you lose weight faster and healthier.