Question:

How do I safely decrease my appetite? 

Answer from registered dietitian Kimmie Sharp, RDN:

The first question I encourage people to ask themselves is: Am I really hungry? 

There’s a difference between physical hunger and what we call mind hunger. 

Physical hunger is your body telling you it needs fuel. You might feel tired, lightheaded or feel a pulling sensation in your stomach. That’s your body’s way of saying it’s time to eat. 

Mind hunger, on the other hand, often comes from emotions or environmental cues. For example, you might see food on TV or your phone and suddenly want a snack. That’s your brain, not your stomach, driving that craving.

To safely reduce appetite, it’s important to build meals that help you feel full for longer. Focus on protein and fiber. They slow down digestion, keep you fuller between meals and can help regulate blood sugar levels.

Another strategy: slow down during mealtimes. Try not to eat while watching TV or scrolling on your phone. Being present while eating helps you tune in to when you’re full. 

Cravings can be challenging. They’re often more emotional than physical. This is where redirection helps. If you’re feeling the urge to eat, and you’re not sure why, try doing something else, like coloring or going for a walk. If the craving goes away, it probably wasn’t real hunger. If it sticks around, your body may actually need food. 

Our bodies can sometimes confuse thirst with hunger. I recommend drinking 8 to 16 ounces of water before each meal. Sometimes a glass of water is enough to curb what feels like hunger but could be dehydration. 

Another tip: eat your protein first. Protein slows down how fast your stomach empties, helping you feel full longer and reduce how much you eat overall.

Consistent physical activity can also help regulate appetite over time. Exercise supports a better hormone balance, which can naturally reduce feelings of hunger, especially for those looking to lose weight. 

For those with obesity, medications like GLP-1 medications can be another helpful tool. These not only reduce physical hunger but also help manage cravings. 

Appetite can be influenced by many different factors. The key isn’t necessarily to suppress it completely, but to understand where it comes from to respond in a healthy, sustainable way.