Eat less and have less hungry are common goals for many of us, but it can often be difficult to resist the temptation to indulge in tasty foods. However, with some tricks and strategies, it is possible reduce appetite and control portions without having to give up the pleasure of food. Here are five tips to help you achieve this goal.

1. Eat slowly

One of the more effective ways to eat less and feel full for longer is to eat slowly. Chewing each bite carefully and savoring the flavors allows you to appreciate food more and feel satisfied with smaller quantities. It also takes about 20 minutes for your brain to realize that your stomach is full, so eating slowly gives you time to feel the fullness signal before overdoing it.

Practical advice: Put down the cutlery between bites, and try to focus on the food without distractions like the television or smartphone.

2. Choose foods with high nutrient density

Opting for nutrient-dense foods, such as fruits, vegetables, whole grains and lean proteins, allows you to feel full longer without adding too many calories to your diet. These foods provide important nutrients to your body and help you control your appetite in a healthy and balanced way.

Practical advice: Include at least one serving of vegetables in each main meal to increase the fiber and nutrient content of your diet.

3. Drink water before meals

Drinking a glass of water before meals can help reduce the amount of food consumed. Water partially fills your stomach, making you feel less hungry and helping you eat more moderate portions. Additionally, maintaining adequate hydration is essential for the body to function properly.

Practical advice: Drink a glass of water 10-15 minutes before you start eating to help control your appetite and reduce your overall calorie intake.

4. Have small healthy snacks

Including small, healthy snacks between main meals can prevent excessive hunger that leads to overeating during meals. Choose snacks rich in protein and fiber, such as Greek yogurt, fresh fruit, nuts or carrots, to keep your blood sugar levels stable and feel full longer.

Practical advice: Prepare portions of healthy snacks in advance to keep on hand, so you can avoid reaching for less healthy options when hunger strikes.

5. Get enough sleep

Lack of sleep can negatively affect the levels of hormones that regulate appetite, increasing feelings of hunger and cravings for high-calorie foods. Getting enough sleep helps keep hunger hormones in balance, improving appetite control and making weight management easier.

Practical advice: Try to maintain a regular sleep routine, aiming to sleep between 7 and 9 hours per night to support general well-being and appetite management.