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The "weird" methods used by fitness professionals to manage hunger (and why they actually work)

We’ve all been there: you sit down for a meal, and before you know it, the plate is empty, the snack drawer is open, and you’re wondering how you ended up three helpings deep. Overeating isn’t just about lack of willpower; it’s often a result of mindless habits, distraction and subtle signals that make us eat more than our body needs. That’s exactly what popular online fitness coach Zaccheus Payne revealed in an Instagram post, when he shared five unconventional habits he uses to keep his appetite in check. The best part? They’re easy to adopt.

We’ve all been there: you sit down for a meal, and before you know it, the plate is empty, the snack drawer is open, and you’re wondering how you ended up three helpings deep. Overeating isn’t just about lack of willpower; it’s often a result of mindless habits, distraction and subtle signals that make us eat more than our body needs. That’s exactly what popular online fitness coach Zaccheus Payne revealed in an Instagram post, when he shared five unconventional habits he uses to keep his appetite in check. The best part? They’re easy to adopt.

We’ve all been there: you sit down for a meal, and before you know it, the plate is empty, the snack drawer is open, and you’re wondering how you ended up three helpings deep. Overeating isn’t just about lack of willpower; it’s often a result of mindless habits, distraction and subtle signals that make us eat more than our body needs. That’s exactly what popular online fitness coach Zaccheus Payne revealed in an Instagram post, when he shared five unconventional habits he uses to keep his appetite in check. The best part? They’re easy to adopt.

From setting a timer to downsizing your plate, each habit turns an everyday meal into a mindful experience. Rather than using willpower to combat hunger, you are asking your body and mind to slow down, concentrate, and learn what "enough" truly means. Additionally, slowing down is frequently more effective than pushing harder when it comes to managing weight.

Five mindful eating practices that will naturally reduce your cravings

1. Before you eat, set a 20-minute timer.

One of the most frequent causes of overeating is eating quickly. When you rush through your meal, the brain doesn’t get enough time to register fullness, so you keep piling on. To slow down the process and capture the instant when his body transitions from "eating" to "full," the coach sets a timer.

2. Put your phone on aeroplane mode at meals

While it may seem harmless to browse social media or watch a show while eating, distractions can be harmful. They disconnect you from your body's signals of hunger. "If I'm eating, I'm only eating," the coach says, turning off his phone during meals.

3. Before each meal, sip a full glass of water.

Frequently, what appears to be hunger is actually mild dehydration. One full glass of water pre-meal can reduce cravings and make it easier to recognise true hunger. The coach credits this habit for helping him slow down, eat less and feel more satisfied.

4. Use smaller plates and bowls

Here’s the one people often call “weird,” but it’s backed by behavioural science: when you serve food on a smaller plate, your portion appears fuller, which tricks the brain into feeling satisfied sooner. The coach says he always uses small dinnerware, “my brain feels the portion is sufficient, I end up eating less without trying”.

Here’s the one people often call “weird,” but it’s backed by behavioural science: when you serve food on a smaller plate, your portion appears fuller, which tricks the brain into feeling satisfied sooner. The coach says he always uses small dinnerware, “my brain feels the portion is sufficient, I end up eating less without trying”.

Finally, the fasting approach: the coach doesn’t eat anything before lunch, using black coffee and water in the morning instead. While this isn’t suitable for everyone, it helps reduce snacking, sharpens focus and supports calorie control when used properly.

Why these habits matter beyond weight

Zaccheus Payne shares that these methods are more than gimmicks. They change your relationship with food from one of mindless consumption to one of deliberate nourishment. Each habit slows your eating, sharpens your awareness and gives your body the time it needs to listen and respond. In a world where we rush through every meal, choosing to slow down is the real “weird” habit that works.

Overeating is a sign that your body and mind are out of sync, not a sign of a weakness. You give yourself an opportunity to re-establish a connection by making a small change in your eating habits. This week, try one of these habits: your next meal might have the same appearance but a completely different flavor.

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