How to control your appetite

This is a question that comes up a lot, and I always do what @try2again asks me to do. So here is a rundown of ideas to consider if you are struggling with appetite, kind of a "greatest hits" from all the previous threads on this subject:

First, it's important to make sure you aren't trying to hit a deficit that is too large. Many users automatically choose 2 lbs per week, but that is really only realistic if you have a lot of weight to lose, 60+ lbs at least. So if your deficit is really aggressive, the way to control your appetite is to eat more.

Second, you should look at exercise. The MFP calorie goal expects you to eat back at least some of your exercise calories. If you aren't, you probably need to eat a little more.

If you are aiming for an appropriate amount of calories, it can take a couple of weeks for your body to get used to being at a deficit. If you can get through a few more days and see what happens, it might take care of itself.

In general, protein fat & fiber are filling in some combo for most people. So if you are consistently low on any of those three, bringing the stragglers up to goal can really help.

If volume is filling for you, adding lots of low cal veggies to your meals can fill them out for hardly any calories.

Some people find caffeine is a mild appetite suppressant. Others say drinking more water is, but I never found that myself. It certainly can't hurt to try drinking a glass of water when you are hungry between meals or before a meal, though.

Play around with meal timing so that you are eating less calories when you typically aren't hungry, and more when you typically are. It sounds simple, but lots of people get stuck in an idea of when they are supposed to eat, and don't even consider changing it up!

Sometimes hunger is nothing more than a psychological response to a habit. If your deficit is appropriate and nothing else is working, consider the possibility that your hunger isn't really hunger. You're just used to eating at this time, and you need to get your mind used to doing something else. Replace one habit with another - instead of going to the breakroom at 4PM and grabbing a snack, walk to a co-workers office to chat, make a cup of herbal tea, do a crossword puzzle.

If the problem is actually cravings, try fitting moderated portion of the foods you love into your calorie goal, at least every once and awhile. Satisfying your appetite is more than just eating enough sometimes

If you have been eating in a deficit for a while and are suddenly struggling with hunger, it's possible a regimented diet break might help. I'm not talking about just mindlessly going off the rails for a week, but a strategically planned specific type of break, which you can learn about here:

https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1