How To Eat Less Without Feeling Hungry, Expert Shares Tips

Reducing the food intake usually sounds like an invitation for hunger and frustration. But what if you could eat less and still not feel deprived? The key is not starving yourself but instead making decisions that make you feel fuller for longer. Whether you want to lose weight or just eat more, small adjustments in what, when, and how you eat can make a big difference. 

Tips To Eat Less Without Feeling Hungry

In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Pooja Pillai, Consultant – Physician, Aster CMI Hospital, Bengaluru, shared with us some real-world, science-supported recommendations to eat less without becoming hungry or unsatisfied. Here is what she recommends:

1. Begin Your Meal with Water or Soup

Having a glass of water 20 minutes before your meal suppresses hunger naturally. Water takes up some space in the stomach, leaving you feeling full and thus less inclined to overeat. “Alternatively, have a bowl of clear broth or a light soup. Low-calorie soups not only hydrate but also induce a feeling of fullness, helping you in portion control during the rest of the meal,” explained Dr Pillai.

Also Read: Matcha Tea: Guide to Health Benefits, Preparation, and Potential Side Effects

2. Include More Protein at Every Meal

Protein is a hunger-busting powerhouse. Foods like eggs, Greek yoghurt, lentils, tofu, fish, and lean chicken take longer to digest, stabilising blood sugar and reducing cravings. Studies show that people who increase their protein intake often eat fewer calories overall because they stay satisfied for longer periods. “Aim to include a protein source in every meal, especially breakfast,” she added.

3. Focus on Fibre-Rich Foods

Fibre fills you up without adding calories. All grains, fruits, vegetables, beans, and nuts are good ones. They slow down digestion, make you feel full for a longer time, and even improve the health of your gut. For instance, replacing white rice with brown rice or white bread with whole grain makes you feel full with smaller amounts.

4. Eat Slowly and Mindfully

“Your brain needs approximately 20 minutes to catch on that you're full,” Dr Pillai pointed out. Rushing to eat may lead you to overeat. Use mindful eating, chew slowly, place your fork down between bites, and actually taste what you are eating. This not only makes you enjoy your meal more, but also prevents you from eating too much.

Also Read: 7 Things To Know and Control If Diabetes Runs In Your Family

5. Use Smaller Plates and Bowls

Visual information can contribute significantly to the amount we consume. Studies indicate that eating from smaller plates will make portions look bigger, deceiving the brain into perceiving that more has been consumed. Experiment by reducing the size of your plate to minimise portions without the sensation of deprivation.

6. Don't Skip Healthy Fats

Healthy fats can satisfy hunger. Food items such as avocado, nuts, olive oil, and seeds are all full and take time to digest. “Just beware of portion sizes, because fat is dense with calories, so a little goes a long way,” Dr Pillai cautioned.

7. Maintain Consistency with Meal Times

Irregular eating patterns can mess with your hunger hormones, leading to overeating later. Stick to consistent meal timings to train your body to expect food at certain hours. This helps regulate appetite and prevents sudden hunger pangs that can lead to binge eating.

Bottomline

You don't need to starve to eat less. It's about eating the right foods, eating them mindfully, and having healthy habits in your lifestyle that naturally suppress hunger. If you smartly fuel your body, it repays you with balance, contentment, and stable energy, not deprivation needed.