Whether you’re trying to lose weight, maintain a healthy lifestyle, or simply avoid the midday snack cravings, hunger is a common and often frustrating challenge.

Fortunately, there are a variety of simple and creative ways to outsmart your hunger and stay on track with your goals.

1. Drink Plenty of Water

Staying hydrated is essential for overall health, but it can also help curb hunger. Drinking water before and during meals can help you feel fuller and reduce the temptation to overeat.

Try keeping a water bottle nearby throughout the day to remind yourself to stay hydrated.

2. Choose High-Fiber Foods

Foods that are high in fiber take longer to digest and can help keep you feeling full for longer periods of time. Some high-fiber options include nuts, seeds, whole grains, fruits, and vegetables.

3. Get Enough Protein

Protein is an important nutrient that helps keep you feeling full and satisfied. It can also help regulate your appetite and reduce the amount of snacking throughout the day. Choose lean sources of protein like chicken, fish, beans, and tofu.

4. Plan Your Meals in Advance

Planning your meals in advance can help you make healthier choices and avoid impulsive snacking. Try setting aside time once a week to plan out your meals and prepare them in advance if possible.

5. Eat Smaller, More Frequent Meals

Eating smaller, more frequent meals throughout the day can help keep your metabolism active and prevent hunger cravings. Aim for 5-6 smaller meals throughout the day, rather than 3 larger ones.

6. Brush Your Teeth

Brushing your teeth can help reduce the urge to eat, especially if you’re craving something sweet. The fresh taste in your mouth can help deter you from reaching for an unhealthy snack.

7. Add Spices to Your Meals

Spicing up your meals with herbs and spices can add flavor and reduce the need to add excessive salt or sugar. Spices like cinnamon, cumin, and turmeric can also help regulate blood sugar levels and reduce cravings.

8. Take a Walk or Exercise

Getting up and moving can help distract you from feeling hungry and boost your mood and energy levels. Try taking a walk or doing a quick workout to help curb your hunger cravings.

9. Chew Gum

Chewing gum can help reduce stress and keep your mouth busy, reducing the urge to snack. Try choosing sugar-free gum to avoid excessive calories and sugar.

10. Keep Healthy Snacks on Hand

Having healthy snack options like fruits, nuts, or vegetable sticks on hand can help prevent impulse snacking on unhealthy choices. Try keeping a few snacks at home and at work to stay prepared throughout the day.

11. Eat Slowly

Eating slowly and mindfully can help you feel more satisfied with your meal and reduce the urge to overeat. Try focusing on the tastes and textures of the food, rather than eating quickly and mindlessly.

12. Use Smaller Plates

Using smaller plates can trick your mind into thinking you’re eating more than you actually are. This can help reduce portion sizes and reduce the risk of overeating.

13. Stay Busy

Boredom and idleness can often lead to excessive snacking and unhealthy habits. Try staying busy with hobbies, work, or social activities to keep your mind focused and avoid unnecessary snacking.

14. Avoid Eating Late at Night

Eating late at night can disrupt your sleep patterns and lead to unnecessary snacking. Try to eat your meals at least 2-3 hours before bedtime to avoid late-night snacking.

15. Choose Whole Foods

Whole foods like fruits, vegetables, and whole grains are often more filling and nutritious than processed foods. Choosing whole, healthy food options can help keep you full and satisfied throughout the day.

Related Article 4 sneaky tips to curb your cravings

16. Practice Mindful Eating

Mindful eating is about being present and aware during meal times. This can help reduce stress and improve digestion, as well as reduce the likelihood of overeating.

Try eliminating distractions during meals and focusing solely on the food in front of you.

17. Utilize Healthy Fats

Healthy fats like avocado, nuts, and olive oil can help keep you feeling full and satisfied. Incorporating healthy fats into your meals can also help reduce cravings and increase overall nutrient intake.

18. Avoid Skipping Meals

Skipping meals can lead to overeating and unhealthy snacking habits. Try to eat regular, balanced meals throughout the day to keep your metabolism active and your hunger cravings in check.

19. Try Intermittent Fasting

Intermittent fasting is an eating pattern that involves cycles of fasting and eating. This can help regulate hunger hormones and improve overall appetite control.

Consult with a healthcare professional to determine if intermittent fasting is right for you.

20. Keep a Food Diary

Keeping a food diary can help you stay accountable and aware of your food choices. Try recording everything you eat throughout the day, including snacks and beverages.

21. Eat More Vegetables

Vegetables are a low-calorie, nutrient-dense food that can help keep you feeling full and satisfied. Try incorporating more vegetables into your meals throughout the day.

22. Avoid Sugary Drinks

Sugary drinks like soda and juice can be high in calories and sugar, leading to excessive snacking and weight gain. Try choosing water or unsweetened tea instead.

23. Get Enough Sleep

Getting enough sleep is essential for overall health, but it can also impact hunger levels. Lack of sleep can lead to increased appetite and cravings for unhealthy foods. Aim for 7-9 hours of sleep each night to promote healthy appetite control.

24. Experiment with New Recipes

Trying out new healthy recipes can help keep meal times interesting and enjoyable. Experimenting with new flavors and ingredients can also help reduce the temptation to snack on unhealthy choices.

25. Choose Low-Calorie Snacks

Choosing low-calorie snack options like fruit, vegetables, or rice cakes can help reduce overall calorie intake and keep you feeling full.

26. Incorporate Probiotics

Probiotics can improve digestive health and reduce inflammation in the body, leading to improved appetite control. Try incorporating probiotic-rich foods like yogurt or kefir into your meals throughout the week.

27. Get Support from Friends and Family

Having a support system can be helpful when trying to make healthy lifestyle changes. Try reaching out to friends or family members for accountability and encouragement.

28. Avoid Distraction Eating

Eating while distracted, like while watching TV or working, can lead to overeating and poor appetite control. Try eliminating distractions during meal times and focusing solely on the food in front of you.

29. Choose Lean Proteins

Lean sources of protein like chicken, fish, or tofu can help keep you feeling full and satisfied. Choosing lean protein options can also help regulate appetite and reduce overall calorie intake.

30. Keep a Positive Attitude

Maintaining a positive attitude and mindset can be helpful when trying to make healthy lifestyle changes. Try practicing gratitude and positive self-talk to stay motivated and focused on your goals.