Sometimes it can be helpful to learn how to control hunger. Being hungry all the time is frustrating and makes it difficult to maintain your ideal weight or stick to a diet plan. Many times it is not a question of true hunger or a physical need, but rather a manifestation of boredom. However, if your stomach is rumbling and you feel really hungry, there are a few things you can do to quickly reduce this feeling.
Steps
Part 1 of 2: Fighting Hunger Quickly
Step 1. Do an inner analysis
Whenever you feel hungry or have a desire to eat, pause for a few minutes and do a quick introspection. This way you can understand what is the best thing to do to deal with this feeling.
- Many times you may feel hungry when in reality you are not really hungry. You may be bored, thirsty, agitated, stressed out, or just craving some tasty snack. Since there are a number of reasons that may induce you to eat that are not strictly related to a physical need, it may be helpful to do this simple self-analysis first.
- Take a few minutes to think: is your stomach "rumbling"? Do you have the impression that it is empty? When did you have your last meal or snack? Do you feel stressed, anxious or agitated? Are you bored? Ask yourself these questions to find out if you really need to eat.
- If yours is a real physical need for food, eat a simple snack or wait until it's time for the next meal. You can also do some little tricks to calm your hunger for a while.
- If yours isn't true hunger, find some other activity to distract yourself until the craving for food subsides.
Step 2. Drink water or tea
Many times you may feel hungry and want to nibble or eat something, but in reality you are just thirsty. Symptoms of hunger and thirst are similar, so they can be easily confused.
- Water can help fill your stomach and keep you from experiencing hunger pangs; when the stomach contains water, it sends a signal of satiety to the brain.
- If your stomach "complains", drink two full glasses or consider always carrying a bottle of water with you and drinking throughout the day, sipping from time to time. In this way, among other things, you avoid getting dehydrated.
- Warm or lukewarm water makes you feel even more full than water at room temperature. The taste and the warmth can convey the same feeling of "satisfaction" as a meal. Hot coffee or tea are also good options. However, if you have to pay attention to weight, choose sugar-free drinks.
Step 3. Brush your teeth
It's a really quick way to curb hunger in just a few seconds. You will have a lot less desire to snack if you have clean teeth.
- The toothpaste leaves an intense flavor in the mouth, which immediately takes away the desire to eat. Also, many foods no longer taste the same good right after brushing your teeth.
- Always carry a travel toothbrush if you get hungry during a long day away from home.
Step 4. Find a particularly exciting activity
Pay attention to hunger symptoms if you think you are hungry but don't experience typical hunger symptoms, then your craving may be triggered by other factors.
- It is very common to want to eat out of boredom. In this case, immediately take your mind off the food by doing some other activity, so as to distract your mind for a while and overcome the desire to eat.
- Go for a brisk walk, talk to a friend, read a good book, do some housework, or surf the internet. One study found that when you play tetris you feel less craving for food.
Step 5. Grab a bubble gum or eat a candy
Some studies have found that these "tricks" help to instantly reduce the feeling of hunger.
- This technique is believed to be so effective because the sensation of chewing or sucking on a tasty product sends the signal to the brain that the body is satisfied.
- Choose sugar-free gum and candy. These products typically contain very few calories and are great for stopping hunger pangs when dieting.
Part 2 of 2: Managing Hunger During the Day
Step 1. Have breakfast
While there are several ways to get hunger under control quickly, a good breakfast helps reduce hunger throughout the day.
- If you skip breakfast, you will likely feel a lot more hungry for the next few hours. In addition, a study has shown that not having this first meal leads to more calories in the rest of the day. If you never eat breakfast, the body tends to increase the insulin response, favoring weight gain.
- Research has found that eating a breakfast high in fat, protein and carbohydrates reduces hunger throughout the day.
- Here are some suggestions for a breakfast that can help you in this regard: scrambled eggs with low-fat cheese and wholemeal toast, wholemeal flour waffles with peanut butter and fruit or oatmeal with dried and dried fruit.
Step 2. Eat adequate amounts of protein
These substances perform several important tasks in the body, but at the same time help you feel full longer than other nutrients. Consuming protein also helps reduce cravings for sweet or high-fat foods.
- Choose lean sources of protein (especially if you are particularly diet conscious) for each meal or snack. This way, you take them in adequate quantities for your needs, but you also feel satisfied and full throughout the day.
- Among the various foods that provide lean protein you can consider: fish, poultry, lean beef, pork, eggs, low-fat dairy, legumes and tofu.
- Make sure you eat protein foods within 30 minutes of exercising. Protein helps muscles absorb energy and develop.
Step 3. Choose foods rich in fiber
Several studies have found that people feel more satisfied and fuller by following a high-fiber diet than one that is deficient.
- There are several mechanisms that help induce the feeling of satiety with fibers. One of these is due to the fact that food that is rich in it has to be chewed a lot and takes longer to digest, thus increasing the sense of satiety. In addition, the fibers are voluminous, improving the feeling of fullness.
- Vegetables, fruits, and whole grains are all high-fiber foods that typically leave you with a longer lasting sense of satisfaction than other foods.
- Salads and vegetable soups are particularly valuable in this regard, as they are high in fiber and low in calories.
- Another good thing about fiber is that it helps regulate blood sugar levels, keeping hunger pangs in check.
Step 4. Satisfy your food cravings in a healthy way
There are probably many occasions when you are not really hungry, but want to have a snack or treat. A few concessions from time to time is fine, especially if you choose to satisfy this "craving" in a healthy way.
- There are several healthy alternatives to candy and salty, crunchy foods to calm the craving for food. Choose your snack wisely.
- If you are craving for dessert, eat some fruit. An apple or orange provides fiber and vitamins, as well as some sugar to satisfy the need for sweetness.
- If you feel more craving for something salty and crunchy, grab a small serving of salted nuts.
- Eat raw vegetables in pinzimonio or with hummus to satisfy the need for salty and crunchy.
Step 5. Don't skip meals
If you want to keep hunger under control, it is important to eat regularly. If you skip one or wait too long between meals, you probably increase the sense of hunger.
- If you want to achieve long-term results, set up an effective meal plan for yourself. Some people feel less hungry when they plan to eat three meals a day, while others start feeling hungry earlier and prefer to have 5-6 smaller meals a day.
- If there is more than 4-5 hours between meals, you should have a snack to manage hunger and food cravings before the next meal.
