SUMMARY: Controlling hunger is one of the most important keys to weight loss success. Here are some helpful ways you can take control of your appetite for faster and more efficient weight loss.
If you are looking for some effective ways to control your appetite, here are some great tips that won’t cost you a thing.
As someone who is trying to shed a few pounds, you probably know how difficult it can be to stick to your weight loss diet when you experience intense hunger pangs.
This intense hunger will make you want to instantly drop what you are doing and satisfy your cravings.
So how do you take control of your urge to eat when you are trying to lose those extra pounds?
How To Control Hunger For Weight Loss
There are many different tips and tricks for hunger out there that you can use to take control of your appetite once and for all.
So in this article, we’ll take a closer look at some of the more “odd” approaches that are also some of the most effective ones.
1. Choose the Right Foods
All foods are not created equal, and when it comes to healthy weight loss, this is extremely important.
Recommended Carbohydrate Sources
Let’s start out with every dieter’s favorite: carbohydrates.
Fibrous vegetables and mixed berries are some of the best low carb foods for anyone who wants to fill up without packing on the pounds.
Veggies and berries come in all shapes and sizes and are packed with all of the vitamins and other vital nutrients that you body needs to stay healthy and provide energy to keep you going strong.
These types of foods are also perfect because they are relatively low in calories, high in fiber while low in sugars; plus they easily fill you up.
Want some proof?
Try eating “too much” raw broccoli the next time you are hungry and feel the urge to snack.
Some other great choices when it comes to vegetables are kale, cauliflower, asparagus, spinach and any other type of leafy greens.
Berries are also a great choice for weight loss and include blueberries, blackberries, strawberries and raspberries amongst others.
Recommended Protein Sources
Choosing low carb high protein foods is also just as important as finding those high fiber, low calorie carbohydrates.
Skinless chicken breasts are at the top of the list when it comes to choices for dieters because they are high in quality protein while low in fat and calories.
But when it comes to eating clean, there are other great choices out there that will work just as well.
Turkey is a great choice that comes in a number of different varieties to please your palate such as lean ground, sausages that include breakfast and Italian varieties plus prepared burgers that you can season grill to perfection.
Fish is also quite popular and can be grilled or baked with any seasoning you want to perfectly complement the side of vegetables of your choice.
When it comes to protein sources, just make sure that you don’t fry the meat in oil, and in the case of chicken and turkey, is not cooked with the skin intact.
2. Eat More Often
When it comes to meal frequency for optimum huger control, more is always better.
This trick has been covered in other articles on hunger control here but is truly important for controlling your hunger and being able to stick to your diet, so we will cover it again.
Instead of loading up your plate two or three times a day, you can mix things up and actually skip some of the extra calories for that particular meal and save them for later.
Eating five or six smaller meals that are evenly spaced throughout the day will not only boost your metabolism, it also helps you to stop binge eating by eliminating the potential for those awful hunger pangs that cause you to run and grab the most convenient food available.
That is not to say that you will never ever feel hungry; just not the type of hunger that you experience when you haven’t eaten for several hours.
There is also a mental side to eating more often too.
When you know that you have a meal coming up in the next hour, you won’t find yourself running to find that instant gratification when you do feel a tad bit of hunger.
So, start dividing up the content of those meals and spread them out over five or six feedings throughout the day.
There isn’t any prerequisite for what constitutes a meal as far as how many calories it contains so the size of your meals can be totally up to you.
Some people may consider some of their meals a “snack” but however you want to look at them is up to you.
The point is that the more often you have a planned meal, the less likely you will be to eat anything that is not on your daily meal plan.
Most people break their diets and then can’t seem to stop binge eating because of the psychological aspect of feeling they are on a restricted diet.
When you are eating six times per day, you don’t feel restricted in any way and may actually feel like you are eating a lot, which will take away all desire to snack and overeat.
3. Get Some Evening Exercise
The second of several secrets to weight loss without hunger is to stay active and engage in some type of aerobic activity in the evening.
When you engage yourself in physical aerobic activity in the later hours of the day, such as taking a brisk walk or a light jog after dinner, it will help you to lose that gnawing appetite and quell your urge to go for a midnight snack.
A study in the Journal of Metabolism was conducted among participants for a period of twelve weeks and ended up showing that there is a higher feeling of fullness after completing a session of aerobic training than before they exercised. 
The key to this trick is to engage in aerobic training and not any type of high intensity anaerobic exercise.
A workout consisting of weight training later in the evening may tend to have a stimulating effect which would result in having trouble getting to sleep.
So, get some light exercise before you hit the bed and take control, lessening or even losing your urge to head for the refrigerator for that dreaded midnight snack.
4. Get Out For A Walk
Things that keep you busy can do much more than help to take your mind off of the fact that you are trying to lose weight.
Keeping busy also forces you to engage in extra calorie burning activities that enhances weight loss and can be extremely beneficial on a low carb diet.
So having a pet like a dog can be a huge plus to your weight loss success.
The simple fact that it is necessary for you to take your dog out for a walk one of more times per day can be used to your advantage in more ways that one.
Being on your own and not having a pet that needs to get out of the house for daily activity may contribute to the habit of being lazy and losing the urge to get up and get moving.
You may also find yourself settling into boredom, being more inclined to sit around and watch television while snacking.
So when you have a pet like a dog that needs to get out and engage in daily physical activity, you can take advantage of the hunger busting and calorie burning potential that it comes with.
Simply taking your dog for a walk can take your mind off of your hunger as well as help you to burn a few extra hundred calories for the day.
And when you engage in more vigorous activities with your pet, you will quickly use up additional calories which will result in burning fat even faster.
5. Brush Your Teeth After Dinner
Creating habits and positive cues for your mind is a great way to take control of your eating routine.
Brushing your teeth right after your last meal is a simple trick that has been used by many dieters for a long time now and really works because it creates a cue or signal for your mind.
You must train your mind and body when your meals for the day are over and that you are no longer supposed to eat anything else.
And one way to signal that your mealtime is done for the day is to brush and floss your teeth.
Brushing your teeth at the end of the day will send a signal to your mind that you are officially finished with all of your meals for the day.
And for an even greater benefit, you can also make sure that you floss them and follow up with a mouth wash for an ever greater deterrent from eating any more that day.
As everyone knows, it’s not very palatable to eat anything after you mouth tastes like the mint from your mouthwash.
6. Eat In A Formal Manner
This is something that most people of this era can benefit from, as the idea of a formal meal sometimes seems nonexistent.
If you are not familiar with the concept, formal eating means that you actually sit down and eat a meal at the dinner table.
Most people eat on the go, whether in their cars while driving or simply grabbing a quick meal in the kitchen and eating while standing up, before darting quickly out the door.
A recent study in the Journal of the Academy of Nutrition and Dietetics showed the importance of slowing down the rate in which you consume your meals, finding that you may actually take in fewer calories over the course of a meal when you eat slowly. 
When you eat while standing up or on the go, it becomes harder for your body to determine fullness making you tend to eat more.
So it is best to sit down, relax and enjoy your food!
7. Stay Hydrated
So, you’re eating lots of vegetables and lean protein and making sure that you are feeding your hard working body several times each day.
What’s left to help you lose weight while controlling your appetite?
Staying properly hydrated is essential for weight loss and good health in general, but making the right choices when it comes to what you drink can make or break your progress.
Believe it or not, your beverages of choice are just as important as the foods that you choose when trying to drop the weight.
Nothing can sabotage your success like those drinks that are loaded with hidden calories and cause you to pack on the pounds.
But don’t think that this is limited to those empty calories from alcoholic beverages either.
Beverages that some may consider “healthy” are guilty culprits too.
Fruit juices and popular sport drinks that are often advertised as being healthy for you are in fact loaded with sugar and worse yet, high fructose corn syrup.
Although they may be a great “pick me up” when you are on a restricted calorie diet, they will cause some serious problems when you are trying to make the numbers on the scale go down.
Your absolute best bet when it comes to beverages for losing weight is good old fashioned water; it always gets the job done.
And you can always get creative and add some lemon for an extra added twist.
Other great choices for weight loss drinks include various herbal weight loss teas such as Oolong tea, black and green tea.
Teas can always be consumed according to preference such as either hot or the iced variety.
Additional Considerations For Hunger-Free Weight Loss
Can you really lose weight without being hungry all of the time, or is hunger something you just have to suck up and deal with if you expect to reach your ideal weight?
This seems to be a question that every dieter wants to know, since most of the fad diets and celebrity weight loss programs out there make you feel like dealing with constant hunger is actually a requirement.
Hunger control is extremely important when it comes to weight loss success though.
This is because constant nagging hunger leads to one of the biggest pitfalls to any of the commercial diets out there on the market today…
It’s those repeated trips to the fridge for those late night binges that end up sabotaging all of your recent progress.
And then you’re right back to square one.
The Secret to Hunger-Free Dieting
But it really doesn’t have to be this way, so be prepared to kick those celebrity diet myths and latest weight loss gimmicks to the curb.
All it takes is simply implementing a few healthy habits into your daily lifestyle and you can lose 10 pounds without all of the nagging hunger that is usually involved.
In a nutshell, losing weight without being hungry all of the time is all about choosing the right foods, eating the right quantities and avoiding all of the things that will make you fat.
Sounds simple, doesn’t it?
But please be aware that even foods which are considered to be “healthy” can eventually lead to weight gain if eating in excessive quantities.
So eat the foods that can keep you full without putting on the fat and avoid the foods that will put on the fat without keeping you full.
Putting It All Together
There you have it: three super simple steps you can take to make your life while dieting a whole lot easier.
The key to success with these hunger-free dieting tips is to start following through and taking action.
The reward for your effort will be well worth it in the end!