How to reduce appetite and cravings
1. Make your meals more filling

There’s ample proof that bulk, or fiber, suppresses hunger. As a result, increase your intake of foods high in fiber, such as fruits, vegetables, whole grains, and beans. The high water content of these foods also contributes to your feeling full.

2. Eat soup to curb your hunger

You'll probably consume fewer calories overall at that meal if you start with a bowl of hot or cold broth or vegetable-based soup. Stay with the low-calorie, high-fiber options like minestrone or soups made with beans and vegetables instead of the creamy or high-fat soups for this job.
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