The Best Ways To Reduce Hunger For Better Weight Loss

reduce hunger

Kick those cravings and shed fat.

Picture this. You’re sitting at your desk, typing away or potentially chatting with a co-worker. But that rumble in your stomach is to much to bear. You get up and seek out a snack. But what’s in the drawer? Most likely not the food you need to see and continue to see those gains you want most. Cravings are unfortunate but finding the right ways to reduce hunger can only assist with all your desired goals especially when it comes to weight loss.

So, how do we go about this? Well, it takes a well-thought out routine and the proper approach to training and your diet. Typically those cravings come on because you didn’t eat enough, or maybe you didn’t eat the right food to keep you full. Empty calories and those foods we love to eat are sometimes not the best option when it comes to staying full and seeing all of those gains we love most. While we may enjoy them, they aren’t great at reducing hunger, in fact, they may actually just spur this on.

Let’s take a look at the best ways to reduce hunger so you can efficiently burn fat and not worry about unwanted cravings sneaking in. The right approach to training and nutrition can be an easy and effective way to see those results you want most without dealing with the low confidence of a body you don’t want.

reduce hunger

Best Ways To Reduce Hunger

Let’s take a look at some of the best ways to reduce hunger to kill any of those unwanted and undesired cravings.

Protein & Fiber

Foods high in protein and fiber are bound to keep you full, while also giving your digestive system some assistance. The right foods working to keep us full are exactly what we need most to see real gains and those whole foods high in protein and fiber will taste great while offering the best nutritional benefits to reduce hunger (1,2).

Proper Hydration & Water Intake

Making sure you are hydrated and drinking enough water is exactly what you need to succeed and will aid in not only your health, but also keep you full. Drinking water throughout the day, but also before meals is an easy way to feel full so you don’t overeat at said meal and take in unwanted calories (3).

Smaller Portions

Eating those massive portions only a couple times in the day can lead to consuming to many calories. Of course, weight loss happens when more calories are burned than taken in so looking to eat smaller meals throughout the day will keep you eating, but in a healthy way, and reducing your desire to snack. Plus, this will keep your metabolism moving efficiently and constantly burning for fuel.

Try To Lower Stress

Stress can kickstart those cravings and we may start to “stress eat”. Maybe you’ve heard of this, but when your body feels stress or anxious, we start to eat to find that comfort. We have busy lives and schedules and working towards ways to be mindful, maybe through yoga, a relaxing stretching routine, or meditating, can help alleviate stress and ultimately lead to less snacking (4).

Work To Burn Fat

Working to burn fat may take time, but that’s okay. Following a diet and working in a great training routine won’t be the cure all solution to losing weight in an instant, but working with this overtime will prove to yield great results. Sleep and optimizing your health are great ways to recharge so you can better tackle those grueling workouts to burn fat and keep you more alert and willing to follow a good diet.

For training, high-intensity interval training and resistance training are great ways to burn fat and change fat to muscle (5). Not only will get you fit and aid in your bodybuilding or sport specific movements, but it will also tone and sculpt your desired physique so you see those gains you want most. As long as you stay moving and work to continue to burn calories, the right diet and strict attention to detail will prove to be the best for all your weight loss goals.

Great Supplements For Reducing Hunger & Burning Fat

An effective way to reduce hunger and see weight loss are with the right supplements. What supplements will do are add to your dietary and nutrition routine so you never lack those vital nutrients. A protein powder is a great supplement for growth and recovery, but also keeping you full. By pumping you with necessary protein, you work to reduce cravings to keep you as full as you can be, and in a healthy way. Also, meal replacements have the ability to fill you up by providing the right balance of macronutrients, along with other nutrients, so if you can’t get a whole food meal in your day, at least you will stay full to limit snacking (6).

For those fat loss goals, two supplements to consider are fat burners and CLA. These will work to kickstart your metabolism and get your body burning calories so you can work on that shredded aesthetic. With stimulant and stimulant-free options, these supplements work into whatever diet or lifestyle you follow and can greatly assist all of your fat loss goals. Plus, these will also work to reduce hunger to limit those unwanted cravings.


Wrap Up

Reducing hunger can be hard. Many of us love to eat. We enjoy food and want to take full advantage of cooking a delicious meal. But throughout the day we may find ourselves snacking and taking in those unwanted calories that we just can’t afford to take in. With these approaches to reducing hunger, you will also capitalize on weight loss to see those goal you want become reality. With an emphasis on proper training and nutrition, you can burn fat and kill any of those unwanted cravings and binges.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Envato


  1. Paddon-Jones, D.; et al. (2008). “Protein, weight management, and satiety”. (source)
  2. Lattimer, J.; et al. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
  3. Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
  4. Yau, Y.; et al. (2014). “Stress and Eating Behaviors”. (source)
  5. Willis, L.; et al. (2012). “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults”. (source)
  6. Noakes, M.; et al. (2004). “Meal Replacements Are as Effective as Structured Weight-Loss Diets for Treating Obesity in Adults with Features of Metabolic Syndrome”. (source)
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.