Eat high-protein meals (eggs, chicken, fish, Greek yogurt, tofu)
Include fiber-rich foods (vegetables, beans, lentils, chia seeds, oats)
Choose high-volume foods with low calorie density (soups, salads, non-starchy vegetables)
Drink water before meals
Limit liquid calories (sugary drinks, sweetened coffee drinks, alcohol)
Reduce refined carbs and added sugars
Use portion control (smaller plates, pre-portion snacks)
Plan meals and snacks to avoid long gaps between eating
Keep tempting foods out of the home or out of easy reach
Use mindful eating (slow down, avoid eating while distracted)
Prioritize sleep (aim for consistent 7–9 hours)
Manage stress (breathing exercises, walking, meditation, therapy if needed)
Increase daily activity (walking, strength training)
Chew sugar-free gum or use sugar-free mints to reduce cravings
Avoid extreme restriction or skipping meals
Consider evidence-based appetite aids with a clinician’s guidance (e.g., GLP-1 receptor agonists or other prescription options)
Check with a healthcare professional if appetite changes are severe or persistent, or if you have diabetes, thyroid disease, eating disorder history, or are pregnant/breastfeeding