Tricks to Eat Less Throughout the Day

When you cut your calories to lose weight, the body increases the production of certain hormones that increase feelings of hunger. Certain foods and methods of eating, however, can counteract these increased hunger signals, allowing you to eat less.

Frequency

• Eat every three hours. Eating frequently lets your body know that it can expect to get a steady supply of food. This will prevent it from increasing hunger signals, even during a mild-to-moderate calorie deficit. Eating before you are hungry also allows you to control your portion size and eat less without feeling deprived. A steady intake of food helps level out blood sugar and insulin levels, which also decreases feelings of hunger, according to the University of Washington.

Macronutrient Manipulation

• Include a protein source and fiber source in every meal. Fiber increases the time it takes for your body to digest food. You stay full for longer, and the bulk fills you up more quickly. Fiber also stabilizes blood sugar and insulin levels. A 2008 study published in "The American Journal of Clinical Nutrition" noted that protein helps promote a feeling of fullness more than carbohydrate or fats. Protein also helps maintain, and in some cases boost, muscle mass, which helps you lose weight through increased energy expenditure.

Cardiovascular Exercise

• Cardiovascular exercise triggers certain neurons in the brain that induce a feeling of fullness. You're less likely to eat a large amount of food after a moderate cardiovascular exercise session of at least 30 minutes. More intense exercise produces more appetite suppressing effects, according to David Stensel of Loughborough University. This does not apply to swimming. Swimmers actually find themselves hungrier after a workout, which most likely has to do with body temperature regulation in the water.

Hydration

• Drinking water with your meals promotes slower eating, which allows your brain time to process the fact that it's full and send out satiety signals. Some people feel hungry if they are dehydrated and eat more. Drinking at least 64 ounces of water each day, spread out throughout the day, will keep you from confusing thirst with hunger.

Low-Density Foods

• Low-density foods are basically low-calorie foods, such as vegetables, certain fruits, whole grains and lean meats. According to a research review done by the Centers for Disease Control, eating low-density food results in spontaneous caloric reduction, meaning you will eat fewer calories automatically, without counting calories or macronutrients. With comparatively fewer calories per gram, low-density foods allow bigger servings, while the high-fiber and water content of some low-density foods fill you up sooner. When eating a main meal, at least three-quarters of the meal should be made up of low-density foods. Divide your plate into four equal parts. Three of those parts should be filled with low-density food, while one part can be whatever you'd like. Remember to keep portion control in mind.