If you are trying to lose weight and feel hungry as soon as you finish eating, perhaps you should find a way to eliminate the thought of food from your mind. Often, when we are bored or have little stimulation, our appetite attacks us and we begin to nibble. Fight boredom by engaging in some activity and adopting daily habits that allow you to control hunger pangs.
Steps
Part 1 of 3: Inhibiting the Appetite
Step 1. Drink water
Water passes through the digestive system very quickly, but it can help you reduce your appetite. Sip it and stay hydrated throughout the day so as not to feel the unpleasant sensation of the pit in the stomach and to inhibit hunger.
You can also try drinking hot water with lemon and cayenne pepper or a hot ginger tea. Cayenne pepper can help you keep your appetite under control and promote satiety. As for ginger, it has been used for centuries to promote digestion and eliminate the physical sensation of fasting when a hunger attack occurs. Sip hot ginger tea or chew it candied
Step 2. Eat a small piece of dark chocolate
A little bit of dark chocolate can help reduce food cravings, as its bitter taste signals the body to decrease appetite. Savor a piece or two of dark chocolate with at least 70% cocoa.
Step 3. Have a small snack with almonds or avocados
By eating a handful of raw almonds, you will nourish the body with antioxidants, vitamin E and magnesium. Almonds have also been shown to increase satiety and help control weight.
Avocado is rich in monounsaturated fats, which take a long time to digest by the body and can therefore allow you to inhibit your appetite. They are also an excellent source of soluble fiber, which travels through the intestine to form a dense gelatinous substance, slowing down digestion. Slice an avocado and sprinkle it with some honey if you want to sweeten it, or sprinkle it with salt and pepper or a squeeze of lime if you prefer a savory snack
Part 2 of 3: Keeping Active
Step 1. Have a hobby
According to some studies, a static activity, such as knitting or crocheting, can hinder an obsession with food. So try to focus on something you enjoy, like gardening, sewing, or painting. By using a passion to distract you, you have the opportunity to improve your skills and shift your focus.
Step 2. Socialize
Don't become easy prey to hunger pangs. Instead, call a friend and invite them for a walk or go to the movies. Instead of killing time by eating, hang out with friends and family.
Establish a habit of meeting up with a friend while on a diet to ensure that you are distracted on certain days and times. That way you'll be able to stay motivated all day, without succumbing to hunger pangs, and you'll have something to focus on instead of indulging your stomach rumbling
Step 3. Exercise
Whether it's low-intensity exercises, like walking around the neighborhood, or more intense ones, like running or jogging, they will help you relax and regain focus. According to researchers from the Beth Israel Deaconess Medical Center (one of the largest university polyclinics in the world), sport allows the brain to improve executive functions, such as the ability to plan and control inhibitions. This will make it easier for you to stop thinking about hunger pangs.
Try taking a yoga class. This practice can help you keep temptations in check and eat with greater awareness
Step 4. Keep a journal
Focus your mind on the day's events or set of goals to write down in your journal. You should also record your eating habits and the times you have an appetite, but also the mood of these moments. By keeping track of your nutrition, you will be able to understand if your hunger is physiological or emotional.
- Physical hunger is usually manifested by a rumbling of the stomach or a feeling of lightheadedness. When it's emotional in nature, however, it develops even if you don't really have an appetite. By writing down your food impressions, you can identify triggers and avoid giving in to temptation.
- For example, you may feel languid in the afternoon when work begins to get boring and crave a snack. In these cases, try to change your routine, perhaps by working out or going out for a walk in the afternoon, so as not to get overwhelmed by emotional hunger.
Step 5. Tackle a problem or take care of some business
Try to make the most of your time by completing some chores. Alternatively, check out what household chores you might be doing and get to work. Instead of looking for food, take your broom, duvet or sponge and wash the dishes or clean the bathroom.
Part 3 of 3: Modify Your Daily Routine
Step 1. Get eight hours of sleep a night
Lack of sleep can lead you to succumb to temptation and consume large amounts of food. If you are able to rest well, you will be able to lower the levels of cortisol in the blood, the hormone that increases when you are subjected to anxiety and stress. If you sleep for eight hours at night, you will avoid nervous hunger.
Step 2. Cut down on alcohol consumption
Most alcoholic drinks stimulate your appetite, causing you to overdo it when you're at the table. Enjoy a glass of wine or beer when you have finished eating, rather than before or during meals. This way you will drink on a full stomach and subsequently you will be less likely to feel hungry and have a midnight snack.
Step 3. Keep snacks and other foods out of sight
Establish this rule: ban you from entering the kitchen after dinner, or at least two hours before bedtime. If you have a hard time fighting hunger during the day, avoid the kitchen or any area of the house where you store your food.
