Five science-backed hacks to curb your cravings naturally

From chewing slowly to packing away more protein, try these simple ways to satisfy your appetite (no weight loss drugs required). Imagine that there was a switch you could flick that would help you feel truly satisfied after meals, curb 3pm cravings, and balance your energy throughout the day. What if I told you already have a built-in tool for this in your body – and you can activate it naturally? That tool is a hormone called GLP-1 (short for glucagon-like peptide 1).

It plays a crucial role in how our bodies regulate appetite, signal fullness to the brain, and manages glucose after eating. When GLP-1 levels rise, we feel more satiated and experience steadier blood sugar levels – a win for energy, mood, and long-term metabolic health. Right now, GLP-1 drugs like Ozempic and Wegovy are everywhere.



In the US, around one in eight adults have tried them. These medications artificially boost or mimic GLP-1 to reduce appetite and stabilise blood sugar. But while they’re effective, they also come with downsides: potential side effects like nausea and digestive discomfort, high cost, and reliance on long-term use.

And they may not lead to sustained change: research shows that two-thirds of lost weight is regained within a year after stopping the medication..