{"id":24136,"date":"2021-06-29T18:33:18","date_gmt":"2021-06-29T18:33:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24136"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-eat-less","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/","title":{"rendered":"How To Eat Less: 15 Tips To Reduce Hunger And Appetite"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#15_Simple_Ways_To_Eat_Less\" >15 Simple Ways To Eat Less<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Hydrate\" >Hydrate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Fill_Up_On_Fiber\" >Fill Up On Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Opt_For_Solids_Instead_Of_Liquids\" >Opt For Solids Instead Of Liquids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Eat_Protein-Rich_Foods\" >Eat Protein-Rich Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Use_Smaller_Plates\" >Use Smaller Plates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Practise_Mindful_Eating\" >Practise Mindful Eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Eat_Foods_Rich_In_Omega-3s\" >Eat Foods Rich In Omega-3s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Spice_Your_Meals_With_Ginger_Or_Pepper\" >Spice Your Meals With Ginger Or Pepper<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Avoid_Skipping_Meals\" >Avoid Skipping Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Measure_Out_Your_Portion_Sizes\" >Measure Out Your Portion Sizes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Avoid_Distractions_During_Meal_Times\" >Avoid Distractions During Meal Times<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Drink_Coffee\" >Drink Coffee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Get_Plenty_Of_Quality_Sleep\" >Get Plenty Of Quality Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Destress\" >Destress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Pay_Attention_To_The_Food_Portions_While_Eating_Out\" >Pay Attention To The Food Portions While Eating Out<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Your weight is largely influenced by how much you eat and your level of physical activity. The general rule when it comes to losing weight is reducing your calorie intake while increasing your level of physical activity. Unfortunately, most weight-loss diets, along with vigorous exercise, often lead to an increased appetite and hunger. <\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">This makes shedding weight and keeping it off extremely challenging. There are, however, a few ways you can effectively lower your calorie intake without starving yourself, so don&#8217;t stress. Here\u2019s how to eat less by making a few adjustments during mealtime.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img decoding=\"async\" class=\"aligncenter wp-image-33414 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-1024x576.png\" alt=\"lower your calorie intake without starving\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"15_Simple_Ways_To_Eat_Less\"><\/span><strong>15 Simple Ways To Eat Less<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To lose weight by eating, you have to make a few changes to your diet and eating pattern. If you are constantly snacking on chips, then eating, spending hours over the weekend in the gym, it will be almost impossible to lose weight. You, therefore, have to find a balance between the two.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercising can cause an increased <a href=\"https:\/\/betterme.world\/articles\/how-to-decrease-your-appetite-permanently\/\">appetite<\/a>. You may get disappointed because instead of losing weight, you end up gaining a few more pounds. There\u2019s no need to stress out about it but rather form new eating habits gradually that will help you eat the right amount and, over time, help manage your weight after establishing methods of <a href=\"https:\/\/betterme.world\/articles\/cardio-versus-fat-burning\/\">weight loss<\/a> that work for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The trick to losing weight fast is to carefully choose the quality of the foods you eat while reducing your portion sizes. This, along with exercise, helps you burn more calories than you consume. Ensure you do not starve yourself in the process of trying to eat less as your body needs energy to function properly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still not sure how to train yourself to eat less? Try slowly making changes to your eating behaviors. You can start by keeping track of <a href=\"https:\/\/betterme.world\/articles\/why-do-i-overeat\/\">how much food you eat<\/a>, switching to whole foods, limiting mealtime distractions, and eventually using portion control dinnerware.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to eat less food and not be hungry:<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img decoding=\"async\" class=\"aligncenter wp-image-33134 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4698-1024x576.png\" alt=\"Hydrate\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4698.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4698-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4698.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4698-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4698.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Hydrate\"><\/span><b>Hydrate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is probably one of the most cliche dieting tips, but there are actual reasons with solid scientific proof. Many people mistake thirst for hunger, so they end up eating when they need a glass of water. So, drink a glass of water whenever you think you are hungry. If this satisfies you, then you were not hungry.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water is a natural appetite suppressant. Drinking water before meals also helps decrease hunger, increase the feelings of fullness and promote weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23803882\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). One study found that non-obese young males who drink at least 2 glasses of water right before a meal ate 22% less than those who do not. Researchers believe that 500 ml of water is enough to adequately stretch the stomach to relay fullness signals to the brain (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25893719\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Drinking some soup before your meal also has the same effect. Scientists observed that taking a bowl of soup before the main meal decreased hunger and reduced calorie intake by about 20% (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2128765\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Try drinking about 2 liters of water every day.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-while-fasting\/\">How Much Water Should I Drink While Fasting: Estimating Your Fluid Needs<\/a><\/span><\/i><\/p>\n<h3><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img decoding=\"async\" class=\"aligncenter wp-image-31953 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1024x576.jpg\" alt=\"fasting\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Fill_Up_On_Fiber\"><\/span><b>Fill Up On Fiber<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber refers to any carbohydrate that cannot be digested by the body and is very important. And not only for weight loss but also for gut health. Eating fiber-rich foods helps prevent constipation. Fiber also feeds friendly bacteria in your gut.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A High fiber intake slows the digestion of food, helping you stay full for longer. It also stretches the stomach and slows the emptying of the stomach. Additionally, fiber can ferment in the bowels producing short-chain fatty acids that promote fullness (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0268005X12003128\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A recent study observes that including <a href=\"https:\/\/betterme.world\/articles\/super-vegetables\/\">fiber-rich<\/a> legumes such as chickpeas, beans, peas, and lentils in your meal can increase the feeling of satiety by about 31% compared to meals without such legumes (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/oby.20782\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). In a different review, eating an extra 14 grams of fiber per day was shown to lower calorie intake by about 10% and resulted in weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11396693\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Different types, however, differently affect the feelings of fullness. Soluble fiber types such as beta-glucans, guar gum, and pectins are more filling than less soluble forms of fiber (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21676152\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most fiber-rich foods such as whole grains, vegetables, and fruits contain many nutrients, including vitamins and antioxidants. Also, foods such as vegetables and fruits are low in calories meaning you can eat lots of them without increasing your calorie intake. Fiber-rich foods are thus one of the best foods to eat for health and for weight loss.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img decoding=\"async\" class=\"aligncenter wp-image-32015 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4541-1024x576.png\" alt=\"how to eat less\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4541.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4541-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4541.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4541.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Opt_For_Solids_Instead_Of_Liquids\"><\/span><b>Opt For Solids Instead Of Liquids<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Did you know that it is easier and quicker to overconsume calories in liquids than in solids? Much as all foods, whether solid or liquid, influence how many calories you consume, it takes a shorter time to drink a bottle of milk than to eat a bowl of cereal. You may also try to eat less solid food, but most people don&#8217;t pay attention when it comes to liquids.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Liquid and solid calories also affect appetite differently. Solid foods require more chewing, allowing more time for fullness signals to reach the brain. Chewing also allows the food to stay in contact with the taste buds longer, promoting the feeling of fullness (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23017464\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Protein-Rich_Foods\"><\/span><b>Eat Protein-Rich Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is one of the best things to eat to lose weight. Adding protein to your diet increases satiety, reduces appetite, helps you build muscle and lose fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15466943\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Protein Rich Foods range from animal meats like pork, chicken, beef, and mutton to plant-based protein sources such as chia seeds, beans, compensation, peas, and lentils.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, one weight loss study compared two breakfasts with the same number of calories: one consisting of eggs and the other of bagels. Over eight weeks, individuals who ate the egg breakfast lost 16% more body fat and 65% more weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2755181\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A high protein diet may also help <a href=\"https:\/\/betterme.world\/articles\/cutting-workout-plan\/\">prevent muscle loss<\/a> after you lower your calorie intake. Protein should account for about 20 to 30% of your total calorie intake or 1.0 to 1.2 grams per kilogram of your total weight (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23107521\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img decoding=\"async\" class=\"aligncenter wp-image-31571 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343.png\" alt=\"how to eat less\" width=\"941\" height=\"530\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343.png 941w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343.png 768w\" sizes=\"(max-width: 941px) 100vw, 941px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Use_Smaller_Plates\"><\/span><b>Use Smaller Plates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Using small plates and bowls is an easy way to control your portion sizes and eat less. We tend to eat all the food we serve ourselves. So, if you serve yourself on a large plate, you will feel satiated after eating everything you served yourself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By reducing the size of your dinnerware, you reduce your <a href=\"https:\/\/betterme.world\/articles\/5-meals-a-day\/\">meal portions<\/a>. You, therefore, unconsciously eat less food and even reduce food wastage (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24341317\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Also, swap short wide glasses for narrow tall ones when taking alcohol and other high-calorie beverages.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Practise_Mindful_Eating\"><\/span><b>Practise Mindful Eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most of us rush through meals because of some reason &#8211; you are late for work, or you have a project deadline to meet, or you need to catch the bus in time. The result is that you have overeaten by the time the fullness signal reaches your brain. Usually, it takes about 20 to 30 minutes for the stomach to signal your brain that you are full.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mindful eating is simply paying attention to the food and appreciating it. This practice helps you gain better control of your eating habits. It involves eating slowly, paying attention to your body, and eating until you are full (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556586\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By eating slowly and paying attention to food, you can appreciate your food and make eating an intentional and not an automatic act. Also, by mindfully eating, you can better distinguish physical hunger from emotional hunger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that practicing mindful eating helps people derive more pleasure from food. Being fully aware during your meals and focusing on quality over quantity can help you eat less and eliminate binge eating behaviors (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21181579\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img decoding=\"async\" class=\"aligncenter wp-image-32205 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-1024x576.png\" alt=\"how to eat less\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Foods_Rich_In_Omega-3s\"><\/span><b>Eat Foods Rich In Omega-3s<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Omega-3 fats, especially those found in fish, can increase leptin (satiety hormone) levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24129365\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). A high omega-3 diet may additionally increase fullness when you reduce your calorie intake to lose weight (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0195666308004972\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Up until now, these impacts were just seen in overweight and hefty members. There are plenty of ways to eat fish. You can prepare a tuna or salmon salad, bake the fish, or grill it.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Spice_Your_Meals_With_Ginger_Or_Pepper\"><\/span><b>Spice Your Meals With Ginger Or Pepper<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another effective way to eat less is to add spices such as ginger and pepper to your meals. Both spices have several health benefits and additionally help curb hunger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A recent study found that taking 2 grams of ginger powder diluted in hot water during breakfast reduced hunger after the meal (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22538118\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). In a different study, the effects of capsiate in sweet peppers and capsaicin in hot pepper were studied. It found that these components help curb hunger and increase the feeling of fullness (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22038945\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Skipping_Meals\"><\/span><b>Avoid Skipping Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Skipping meals might seem like a great way to eat less. This can, however, lead to increased food cravings and appetite, causing you to overindulge during subsequent meals. You may therefore end up adding weight as a result of eating more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Going for long durations without nourishment can leave you feeling tired. Not getting the right amount of calories can also slow your metabolism. You may also experience intense cravings for high fat and high sugar foods that could increase your calorie intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of skipping meals or starving yourself, eat balanced meals and healthy snacks, including veggies and fruits, to prevent hunger and provide you with energy.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-meals-a-day\/\">3 Meals A Day: How Often Should You Eat For Weight Loss?<\/a><\/span><\/i><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img decoding=\"async\" class=\"aligncenter wp-image-32145 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4517-1024x576.png\" alt=\"how to eat less\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4517.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4517-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4517.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4517.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Measure_Out_Your_Portion_Sizes\"><\/span><b>Measure Out Your Portion Sizes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Are you wondering how to eat less carbs or how to <a href=\"https:\/\/betterme.world\/articles\/how-much-sugar-per-day\/\">eat less sugar<\/a>? You could measure the carbs you serve on your plate and swap sugary foods with fruits. To eat less, you need to control your portion sizes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only way to get the correct portion sizes is to measure them out. A portion size refers to the total amount of food you eat. It is important to note that portion sizes don&#8217;t mean the same as serving sizes (the recommended amount of a type of food one should eat).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The simplest way is to invest in a set of portion control dishes with individual compartments for each main food group. You can also use measuring cups to measure out your portions. Alternatively, you can use a food scale, although this may be tiresome.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also use simple-to-remember visual cues to approximate portion sizes. Here is a brief guide:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three ounces of poultry, fish, or meat is about the size of a deck of cards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One cup of vegetables and fruit is about the size of one baseball.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One serving of nuts and nut butter is the same size as a golf ball.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One slice of bread or waffles should be the same size as a compact disc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd a cup of pasta or rice should be the same size as \u00bd a baseball.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd a cup of desserts such as ice cream should be the same size as \u00bd a baseball.<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img decoding=\"async\" class=\"aligncenter wp-image-31984 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1-1024x576.jpg\" alt=\"how to eat less\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Distractions_During_Meal_Times\"><\/span><b>Avoid Distractions During Meal Times<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Be it eating popcorn while watching a movie, watching a show during dinner, or working during lunch, eating while being distracted is common. What most are unaware of is that mealtime distractions unconsciously increase how much food you consume.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A meta-analysis of 24 different studies found that individuals who are distracted while eating consume more calories during that meal. This is independent of your activity, be it watching TV, playing video games, or using your phone (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3607652\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During meal and snack time, get rid of all distractions, whether electronic devices or magazines. Concentrate on your meal and take time to enjoy it.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Drink_Coffee\"><\/span><b>Drink Coffee<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Coffee has several benefits for your health. Coffee contains caffeine, a stimulant that can help you burn fat and keep your concentration levels up. This beverage can also decrease your appetite and help you eat less.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research indicates that coffee increases the release of peptide YY (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23204152\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This hormone is secreted in the gut when there is food in the digestive tract. It helps promote the feeling of satiety and slows down the movement of food along the digestive tract.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Decaffeinated coffee has been shown to produce the highest reduction in hunger, with its effects holding for up to 3 hours (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23204152\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img decoding=\"async\" class=\"aligncenter wp-image-32222 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457-1024x576.png\" alt=\"Drink Coffee\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Get_Plenty_Of_Quality_Sleep\"><\/span><b>Get Plenty Of Quality Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is incredibly essential. Just like the body needs food, so does the brain need rest. Sleep plays a crucial role in regulating hormone levels, including the hunger and satiety hormones ghrelin and leptin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Getting inadequate sleep is associated with increased ghrelin and reduced leptin levels. Short sleep duration can increase hunger by about 24%, decrease leptin by about 18% and increase ghrelin by about 26% (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15583226\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep deprivation is also associated with an increased risk of obesity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18591489\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Getting enough sleep is thus as essential as eating right and exercising. Make sure you get over 6 hours of quality sleep each night.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Destress\"><\/span><b>Destress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You probably are familiar with the term stress eating. Stress can affect how much you eat. Excess stress increases the levels of cortisol, the primary stress hormone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although the effects vary from one individual to another, high cortisol levels increase food cravings and the desire to eat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3740553\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). Stress may also lower the levels of a fullness hormone, peptide YY (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40519-015-0231-y\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reducing your stress levels helps to reduce hunger and lowers your risk of obesity. Avoid stressful conditions. Try talking to a friend, meditating, or journaling to manage stress.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img decoding=\"async\" class=\"aligncenter wp-image-31612 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3890-1024x576.png\" alt=\"how to eat less\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3890.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3890-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3890.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3890-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3890.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Pay_Attention_To_The_Food_Portions_While_Eating_Out\"><\/span><b>Pay Attention To The Food Portions While Eating Out<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is easier to overindulge when you are eating out at your favorite restaurant. You might have been trying to manage your portions and eat less, but you cannot help yourself when you go out. You may end up throwing away days of building proper eating habits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to stay aware of how much you consume at all times. Most restaurants serve larger than standard portion sizes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12589331\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Ask for half the meal, then have the rest packed to go. Always ask for a side of vegetables.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have company, you can share the meal with your friend. Also, ask that dipping sauces and condiments be served on the side. Make sure to avoid all-you-can-eat offers and buffets.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating less requires making a few small changes to your dietary patterns. You do not have to figure out how to eat less than 1000 calories a day to eat less. And frankly, a calorie diet below 1200 kcal may increase hunger and result in overeating.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All you need to do is keep track of your calories and eat nutrient-dense whole foods. You also need to avoid skipping meals as it leads to an increased appetite. Remember that it is crucial you get enough sleep and avoid stressful conditions. Eating less is not just about weight loss but also about developing new habits for a healthier you in the long run.\u00a0<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0195666308004972\"><span style=\"font-weight: 400;\">A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss<\/span><\/a><span style=\"font-weight: 400;\"> (2008, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23803882\/\"><span style=\"font-weight: 400;\">Association between water consumption and body weight outcomes: a systematic review<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18591489\/\"><span style=\"font-weight: 400;\">Associations between sleep loss and increased risk of obesity and diabetes<\/span><\/a><span style=\"font-weight: 400;\"> (2008, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15583226\/\"><span style=\"font-weight: 400;\">Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite<\/span><\/a><span style=\"font-weight: 400;\"> (2004, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23204152\/\"><span style=\"font-weight: 400;\">Coffee, hunger, and peptide YY<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11396693\/\"><span style=\"font-weight: 400;\">Dietary fiber and weight regulation<\/span><\/a><span style=\"font-weight: 400;\"> &#8211; (2001, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23107521\/\"><span style=\"font-weight: 400;\">Dietary protein &#8211; its role in satiety, energetics, weight loss and health<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/oby.20782\"><span style=\"font-weight: 400;\">Dietary pulses, satiety and food intake: A systematic review and meta\u2010analysis of acute feeding trials<\/span><\/a><span style=\"font-weight: 400;\"> (2014, onlinelibrary.wiley.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3607652\/\"><span style=\"font-weight: 400;\">Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21676152\/\"><span style=\"font-weight: 400;\">Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials<\/span><\/a><span style=\"font-weight: 400;\"> (2011, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2755181\/\"><span style=\"font-weight: 400;\">Egg breakfast enhances weight loss<\/span><\/a><span style=\"font-weight: 400;\"> (2008, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12589331\/\"><span style=\"font-weight: 400;\">Expanding portion sizes in the US marketplace: implications for nutrition counseling<\/span><\/a><span style=\"font-weight: 400;\"> (2003, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22538118\/\"><span style=\"font-weight: 400;\">Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25893719\/\"><span style=\"font-weight: 400;\">Immediate pre-meal water ingestion decreases voluntary food intake in lean young males<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556586\/\"><span style=\"font-weight: 400;\">Mindful Eating: The Art of Presence While You Eat<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21181579\/\"><span style=\"font-weight: 400;\">Mindfulness-based eating awareness training for treating binge eating disorder: the conceptual foundation<\/span><\/a><span style=\"font-weight: 400;\"> (2011, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24129365\/\"><span style=\"font-weight: 400;\">Omega-3 fatty acids: a review of the effects on adiponectin and leptin and potential implications for obesity management<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23017464\/\"><span style=\"font-weight: 400;\">Oral processing characteristics of solid savoury meal components, and relationship with food composition, sensory attributes and expected satiation<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24341317\/\"><span style=\"font-weight: 400;\">Portion size me: plate-size induced consumption norms and win-win solutions for reducing food intake and waste<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2128765\/\"><span style=\"font-weight: 400;\">Soup preloads in a variety of forms reduce meal energy intake<\/span><\/a><span style=\"font-weight: 400;\"> (2007, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40519-015-0231-y\"><span style=\"font-weight: 400;\">Stress inhibits PYY secretion in obese and normal weight women<\/span><\/a><span style=\"font-weight: 400;\"> (2015, link.springer.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22038945\/\"><span style=\"font-weight: 400;\">The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15466943\/\"><span style=\"font-weight: 400;\">The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review<\/span><\/a><span style=\"font-weight: 400;\"> (2004, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0268005X12003128\"><span style=\"font-weight: 400;\">The role of gums in satiety\/satiation. A review<\/span><\/a><span style=\"font-weight: 400;\"> (2013, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3740553\/\">What is eating you? Stress and the Drive to Eat<\/a> (2012, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Your weight is largely influenced by how much you eat and your level of physical activity. The general rule when it comes to losing weight is reducing your calorie intake while increasing your level of physical activity. Unfortunately, most weight-loss diets, along with vigorous exercise, often lead to an increased appetite and hunger. This makes [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":24148,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"coauthors":[123,87],"class_list":["post-24136","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Eat Less: 15 Tips To Reduce Hunger And Appetite - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you unable to control your appetite and often find yourself overeating? Here\u2019s how to eat less without constantly feeling hungry.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Eat Less: 15 Tips To Reduce Hunger And Appetite\" \/>\n<meta property=\"og:description\" content=\"Are you unable to control your appetite and often find yourself overeating? Here\u2019s how to eat less without constantly feeling hungry.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1772104370.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"How To Eat Less: 15 Tips To Reduce Hunger And Appetite\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/\"},\"wordCount\":3057,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1772104370.jpg\",\"articleSection\":[\"Food For Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Your weight is largely influenced by how much you eat and your level of physical activity. The general rule when it comes to losing weight is reducing your calorie intake while increasing your level of physical activity. Unfortunately, most weight-loss diets, along with vigorous exercise, often lead to an increased appetite and hunger. <\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This makes shedding weight and keeping it off extremely challenging. There are, however, a few ways you can effectively lower your calorie intake without starving yourself, so don't stress. Here\u2019s how to eat less by making a few adjustments during mealtime.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\\\"><img class=\\\"aligncenter wp-image-33414 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-1024x576.png\\\" alt=\\\"lower your calorie intake without starving\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>15 Simple Ways To Eat Less<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To lose weight by eating, you have to make a few changes to your diet and eating pattern. If you are constantly snacking on chips, then eating, spending hours over the weekend in the gym, it will be almost impossible to lose weight. You, therefore, have to find a balance between the two.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Exercising can cause an increased <a href=\\\"https:\/\/betterme.world\/articles\/how-to-decrease-your-appetite-permanently\/\\\">appetite<\/a>. You may get disappointed because instead of losing weight, you end up gaining a few more pounds. There\u2019s no need to stress out about it but rather form new eating habits gradually that will help you eat the right amount and, over time, help manage your weight after establishing methods of <a href=\\\"https:\/\/betterme.world\/articles ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/\",\"name\":\"How To Eat Less: 15 Tips To Reduce Hunger And Appetite - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1772104370.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you unable to control your appetite and often find yourself overeating? 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The general rule when it comes to losing weight is reducing your calorie intake while increasing your level of physical activity. Unfortunately, most weight-loss diets, along with vigorous exercise, often lead to an increased appetite and hunger. <\/span>\r\n\r\n<span style=\"font-weight: 400;\">This makes shedding weight and keeping it off extremely challenging. There are, however, a few ways you can effectively lower your calorie intake without starving yourself, so don't stress. Here\u2019s how to eat less by making a few adjustments during mealtime.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Eat_Less\"><img class=\"aligncenter wp-image-33414 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-1024x576.png\" alt=\"lower your calorie intake without starving\" width=\"770\" height=\"433\" \/><\/a>\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>15 Simple Ways To Eat Less<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">To lose weight by eating, you have to make a few changes to your diet and eating pattern. If you are constantly snacking on chips, then eating, spending hours over the weekend in the gym, it will be almost impossible to lose weight. You, therefore, have to find a balance between the two.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Exercising can cause an increased <a href=\"https:\/\/betterme.world\/articles\/how-to-decrease-your-appetite-permanently\/\">appetite<\/a>. You may get disappointed because instead of losing weight, you end up gaining a few more pounds. There\u2019s no need to stress out about it but rather form new eating habits gradually that will help you eat the right amount and, over time, help manage your weight after establishing methods of <a href=\"https:\/\/betterme.world\/articles ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/","url":"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/","name":"How To Eat Less: 15 Tips To Reduce Hunger And Appetite - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-eat-less\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1772104370.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you unable to control your appetite and often find yourself overeating? 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