Curbing your appetite is the single most important and difficult part of losing weight. It involves you essentially retraining your brain away from bad habits that you’ve likely had for years or decades. There are, of course, pills for such things but if you’re like me and would rather avoid ingesting unnecessary chemicals, a natural way to curb cravings is the best method. Things like caffeine, greek yogurt, and keto friendly, high-protein tortilla wraps helped me stave off my barbaric appetite and pave the way for my 25 pound plus weight loss.
Here are some of the best ways to curb cravings without consulting a pill bottle.
Keep the protein high and calories low
This is tough as most high protein low calorie foods like protein shakes and greek yogurt taste terrible when compared to their less healthy cousins, milkshakes and regular yogurt, respectively. But once you find a few staples that you can tolerate or even enjoy, it gets easier. Try playing around with sugar-free flavorings, different protein powders, or adding a pinch of salt to bring out sweetness in yogurt without added sugar.
Eat smaller meals frequently
Constantly giving your body smaller portions of food throughout the day is a great way to prevent hunger from driving you mad. Snacking between meals is ok as long as your main meals aren’t huge and calorically dense. Having a handful of almonds, a hard boiled egg, or a low-calorie protein bar can be just enough to keep you focused and away from the pantry.
Use caffeine…if your heart can take it
Heavy caffeine use isn’t for everyone, it can result in heightened feelings of anxiousness, increased heart rate and lack of sleep. But, for those who can handle it, it can be a great way to naturally reduce cravings. Personally, I chug the best energy for staying awake, and that completely suppresses my appetite for a good bit of time. Even a cup of black coffee before your first meal can help keep hunger at bay.
Avoid intermittent fasting until you get more disciplined
I think intermittent fasting is a great way to lose weight and practice it myself often. But it isn’t for everyone. Sometimes skipping breakfast and waiting until the afternoon to eat makes you so hungry that you are ravenous by the time you get your plate in front of you. This results in overeating and in many cases you consume more calories than you would have had you eaten breakfast in the first place.
For the best results, wait until you're a bit more disciplined and committed to your fitness and weight loss goals before embarking on afternoon fast breaking. Once you get it down pat, however, you’ll discover that you aren’t so hungry immediately upon waking up. Your appetite will adjust eventually thus making weight loss a lot easier.
And contrary to many others in the fitness industry, I don’t think there is some magic or even much science behind fat loss due to intermittent fasting. I truly believe the only reason people lose weight doing it is because they delayed eating until later in the day. By giving yourself less hours to stuff your face you decrease the chance of overeating simply by virtue of having less opportunity to do so.
Use blue light (not the tech kind)
Studies show that the color blue can suppress appetite. That’s why you rarely see blue food in nature. Try eating off a blue plate or using cool blue lighting in your kitchen at night. It may sound a bit strange but it can subtly shift your mood and reduce cravings.
Get really immersed in your work, family, or hobbies
Whenever I’m super busy or dialed into growing my business, I seldom feel any hunger. When engaged in deep work, your mind is focusing on tasks other than that slice of deep dish pizza sitting in the fridge. Whether it’s editing your website, cleaning the house, or playing video games with your kids, distraction works wonders.
Get really, really cold
It sounds uncomfortable, but exposing yourself to cold temperatures for short periods—like taking a cold shower or turning down the AC—can help suppress appetite. Your body is too focused on warming up to send hunger signals. Plus, there’s a bit of evidence that cold exposure might even help with fat metabolism.
Go for a walk
Something as simple as a 10-minute walk around the block can be enough to disrupt a craving. Walking not only burns a few calories but also triggers endorphins and helps refocus your mind. And when you get back, that intense need to snack might feel a little less urgent.
Chew gum or brush your teeth
This is a small trick, but surprisingly effective. Minty fresh breath tends to kill your desire for certain flavors, especially sweet or salty snacks. A quick brush or even a stick of sugar-free gum can buy you an hour or two of freedom from cravings. It's the best way to curb your appetite at night as you don’t have to worry about calories and you get an extra brush in before bed. Win-win.
Get more sleep
Lack of sleep messes with your hunger hormones. When you're tired, your body produces more ghrelin (which increases hunger) and less leptin (which makes you feel full). Fix your sleep and you’ll notice that many of your cravings vanish right along with your under-eye bags. And similar to intermittent fasting, the less time you give yourself to eat, the less likely you are to overdo it.
Journal your cravings
Write it down. Whenever you feel a strong craving, jot down the time, how you feel, and what you wanted. You’ll start noticing patterns. Maybe you always crave sugar after a stressful Zoom call or late at night. Once you identify triggers, you can get ahead of them. For me, it was always a long Teams call after someone wanted to ‘pick my brain’.
Best low calorie snacks when cravings win
No matter how disciplined you are, cravings will sometimes get the best of you. When that happens, the trick is to have some go-to snacks ready that satisfy the urge without wrecking your calorie budget.
Air Fried Pizza Wrap
Take a low-calorie, keto-friendly tortilla and top it with shredded cheese and a tablespoon of Taco Bell's creamy chipotle or grande sauce. Air fry for a few minutes until crispy and golden. You’ll get the taste and texture of pizza with a fraction of the calories and carbs.
Turkey and Pickle Roll Ups
Wrap a dill pickle spear in a slice of turkey breast. Add a little mustard for flavor. It's crunchy, salty, and protein packed.
Protein Jello Cup
Mix your favorite zero-calorie flavored gelatin with a scoop of unflavored or vanilla protein powder. Chill until firm. It’s sweet, filling, and surprisingly satisfying.
Popcorn (air popped or light butter)
Popcorn can be low-calorie when prepared correctly. Go for light butter or spray with olive oil mist and toss with garlic powder or nutritional yeast for a cheesy flavor.
Greek Yogurt with Stevia and Cinnamon
A scoop of plain Greek yogurt with a few drops of stevia and a shake of cinnamon makes for a creamy, filling treat that feels like dessert.
Protein Pudding
Blend protein powder with a splash of almond milk and a spoonful of powdered peanut butter. Let it thicken in the fridge. Great for curbing sweet cravings.
Hit your goals without hating your life with Fueling Food
Losing weight is tough, especially when healthy food is expensive and the price of just about everything is sky high. At Fueling Food we’ve got you covered with super helpful and 100 percent free fitness and weight loss tools. Head over to the VR Boxing calculator to discover the ridiculous amounts of calories you burn fighting a virtual boxing match. Once you’ve finished your grueling workout, head on over to the Protein Shaker Recipe maker for a new, fresh shake that’ll help you hit your protein goals.
When the cravings hit, you’ll be ready—not with a pill bottle or a panic attack, but with a set of real, sustainable tools to make this journey feel less like a battle and more like a lifestyle you can actually enjoy.
