1. Protein-Rich Diet
Increasing your protein intake is one of the most effective ways to reduce what I call ‘food noise’ – those persistent thoughts about food between meals. Protein helps maintain satiety and preserves muscle mass, which is crucial for long-term metabolic health. Aim to include lean proteins like:
– Skinless chicken breast
– Fish
– Eggs
– Beans and legumes
– Nuts and seeds

2. Focus on Fibre
Fibre-rich foods are nature’s way of regulating digestion and appetite. They help:
– Slow digestion
– Stabilise blood sugar levels
– Promote beneficial gut hormones
Include foods such as:
– Oats
– Flax seeds
– Beans and lentils
– Chickpeas
– A variety of vegetables

3. Regular Exercise
Physical activity isn’t just about burning calories – it’s a powerful tool for appetite regulation. As I tell my clients at 121 Dietitian, “Regular movement, particularly strength training and moderate cardio, helps regulate hunger hormones like ghrelin and leptin while improving muscle mass and insulin sensitivity.”

4. Stress Management
Chronic stress can significantly impact eating patterns and food choices. Consider these strategies:
– Mindful eating practices
– Deep breathing exercises
– Blood sugar balancing through diet
– Regular relaxation techniques

5. Prioritise Sleep
Poor sleep disrupts hunger hormones, leading to increased cravings and reduced willpower. Establish good sleep hygiene by:
– Maintaining a regular sleep schedule
– Creating a relaxing bedtime routine
– Limiting screen time before bed
– Ensuring your bedroom is conducive to rest