Are you looking for more effective ways to fight back hunger when you’re trying to change your eating habits? You’re not alone! Every year, millions of Americans sit down and make goals to finally lose the weight, only to have them give up on their well-meaning plan weeks later. Why? Because dieting is hard. Your body fights back. Habits are hard to change and even harder to keep changed. How many times have you or someone you know stuck to a diet for a while and lost tremendous amounts of weight only to slip and gain it all back later? Many people end up gaining even more weight because their hunger snaps back ferociously and they eat with abandon.

If you’re trying to overcome hunger, hopefully, it’s for the right reasons. If you’re overweight and looking to improve your health, that’s a worthy goal for sure. It’s not easy though. If it were, we’d all be walking around looking and feeling great. But we’re not, so what do we do? There are things you can start doing today to suppress your hunger and condition your body to what you want your new normal to be. When you’re trying to make a serious change by going on a diet, you need all the help you can get to see things off the ground. Here are some effective ways you can overcome hunger and get the results you want. Keeping to a diet is hard. Following these steps can make things easier.

Have a Hearty Salad First

When you sit down for a meal, eating a bulky salad full of fiber and leafy greens will help you feel full faster. You’ll end up eating fewer calories because you’re not eating as many carbs or heavy foods. Research has shown that people who start meals with a large salad end up eating significantly fewer calories overall. Be sure to toss in some cucumbers and other crunchy vegetables to give your salads some texture. Choose a low-sugar dressing to avoid killing the point of having a salad in the first place.

Keep Your Blood Sugar Steady

A lot of evidence points to sugar as the main culprit in hunger cravings. Your body cries out for all of that delicious candy and those satisfying helpings of pasta and potatoes. Keeping your blood sugar steady throughout the day will help you avoid hunger cravings that could end up destroying a day, a week, or even a month of steady dieting.

Measure Your Calorie Intake – Take Note of Your Progress!

Track how you’re doing. It’s a lot easier to say no to hunger and cravings when you know you’re so close to your weekly dieting goal. Tracking your weight, steps, calorie intake, and other health factors turn dieting into a game. You have skin in the game instead of some abstract diet that is just floating around in your brain somewhere.

How Peptides can Reduce Hunger and Compulsive Behaviors

One research peptide called Melanotan 2 (MT-2), has shown in clinical tests done on rats and mice to suppress cravings and reduce compulsive behavior. There is evidence in research on that Melanotan 2 reduced fat storage in animal models. Mice tested who received Melanotan 2 ate significantly fewer calories and also avoided fatty foods that they normally preferred. The effects of the peptide are similar to the hormone leptin, which regulates food intake and delivers what we call a feeling of satiety or satisfaction with the amount of food consumed.

Eat More Protein

People who eat more protein in the form of meats, nuts, and other high-protein foods often report feeling fuller for longer compared to when they eat carbs and other “empty calories”. These vitamins and often mineral-rich foods will stop you from feeling like you have to take a trip to the pantry for some chips or a cookie between meals. That’s what kills your diet, the in-between eating that can pile up on the number of calories you eat in the day. If you have to snack, have some high volume, low-calorie snacks like popcorn at the ready so you don’t go off the rails and kill your diet.