How to prevent hunger when reducing calories

When trying to lose weight, one strategy is to eat less, but smaller portions can often lead to hunger. These simple tips will help to cut calories without feeling hungry.

Fill half the plate with vegetables.

Vegetables are high in fibre and water and will help to fill you up. Replacing starchy carbs (bread, rice pasta) with non-starchy vegetables (broccoli, cauliflower, salad leaves) will add volume and reduce the calories of the meal. 

Drink water before a meal

Drinking water before a meal can help to fill you up and therefore result in eating less calories. Replacing high calorie drinks with water will also reduce calories.

Eat more protein

Eating protein with every meal increases satiety. Choose lean sources of protein such as chicken, eggs, tofu, beans, fish and dairy. 

Eat more fibre 

Eating fibre keeps you fuller for longer and beneficial for health. Soluble fibre found in foods such as pears, apples, oats, beans, sweet potatoes and chia seeds is particularly filling. It forms a gel in the digestive tract, which helps to slow down digestion. When increasing fibre drink more water throughout the day. 

Mindful eating 

Eat without distractions to reduce calorie consumption. Eating mindfully can help to recognise fullness. It can take the brain at least 20 minutes to get fullness signals from the stomach.

Eat soup or salad before a meal

Light soups and salad are low in calories and have a high water and fibre content. Eating this before a meal can reduce the likelihood of overeating a main meal. 

Choose solid food rather than liquid

Eating calories rather than drinking them can prevent hunger. Solid food is slower to digest and the chewing will help with the body’s fullness signals.