Have you ever found yourself mindlessly snacking on junk food, despite your efforts to stick to a healthy diet? You’re not alone. Many people struggle with controlling their appetite, and it’s not always easy to resist temptation.

But with a few simple tricks, you can train your brain to make healthier choices and feel satisfied without overeating.

1. Drink Water Before Meals

One of the easiest ways to curb your appetite is to drink a glass of water before you eat. Not only will this help you stay hydrated, but it can also make you feel fuller and less likely to overeat.

The extra hydration will also benefit your body in a myriad of ways, from improving digestion to boosting mental clarity.

2. Use Smaller Plates

Believe it or not, the size of your plates can make a big difference in how much you eat. When you use smaller plates, you trick your brain into thinking you’re eating a full meal even if the portion sizes are smaller.

This can lead to more mindful and satisfying eating, without the need for overindulging.

3. Eat Protein and Fiber

Protein and fiber are both essential nutrients for a healthy diet, but they also have the added benefit of making you feel full for longer.

Foods like lean meats, beans, nuts, and whole grains can help you stay satisfied and avoid snacking between meals. Plus, they provide your body with the energy it needs to function at its best.

4. Plan Your Meals

When you have a plan for what you’re going to eat, you’re less likely to make impulsive decisions based on your cravings. Take some time to map out your meals for the week, and make sure to include a variety of healthy foods that you enjoy.

This way, you’ll be less likely to reach for unhealthy snacks when you’re hungry and on-the-go.

5. Practice Mindful Eating

Mindful eating is all about being present in the moment and truly savoring your food. When you eat slowly and savor every bite, you’re more likely to feel satisfied with smaller portions.

6. Get Enough Sleep

Believe it or not, lack of sleep can have a major impact on your appetite and cravings. When you don’t get enough sleep, your body produces more of the hormones that stimulate appetite and less of the hormones that regulate it.

This can make you feel hungrier and more likely to reach for unhealthy snacks during the day. Aim for at least 7-8 hours of sleep each night to ensure your body is in top form.

7. Keep Healthy Snacks on Hand

It’s easier to make healthy choices when you have them readily available. Keep a stash of healthy snacks like fruits, veggies, and nuts in your office or purse, so you’re less likely to hit up the vending machine when hunger strikes.

This also ensures that you’re getting a variety of vitamins and nutrients throughout the day.

8. Avoid Distractions

When you’re distracted, you’re less likely to pay attention to your body’s hunger cues. This can lead to overeating and unhealthy snacking.

Try to eat at a table without any electronics or other distractions, so you can focus on your food and how it makes you feel. This can also be a great opportunity to take a mental break and recharge your batteries for the rest of the day.

9. Don’t Skip Meals

Skipping meals can mess with your metabolism and make you feel hungrier throughout the day. This can lead to overeating and unhealthy snacking, as your body tries to make up for the missed calories.

Aim to eat three balanced meals a day, with healthy snacks in between if you need them. This ensures that your body is well fueled and ready to take on whatever challenges come your way.

10. Practice Self-Care

When your mind and body are healthy, you’re more likely to make healthy choices throughout the day. Make time for activities that nourish your soul, from yoga to reading to spending time in nature.

This can help you feel more centered and balanced, so you’re less likely to reach for unhealthy snacks when you’re feeling stressed or overwhelmed.