It can be difficult to manage hunger on weekdays, especially if you work long hours, don't take many breaks to eat, or have a stressful and demanding job. Fortunately, you can make some changes in your diet to keep you full for longer during the day and manage annoying hunger pangs. By combining the right foods at the right time, not only will you fool your brain into thinking you have a full stomach, but you can also decrease your appetite when you are at work. Learn to make some changes in your diet and meal preparation to ease your appetite during your office days.
Steps
Part 1 of 3: Managing the Feeling of Hunger with the Right Food Choices
Step 1. Eat 3-6 meals a day
One of the first ways to manage and reduce hunger during work hours is to eat regularly and consistently. Skipping meals or fasting for too long will only increase your appetite.
- According to some studies, having regular and constant meals interspersed with a few snacks, it is possible to reduce hunger throughout the day.
- It is important to eat at least 3 times a day. However, depending on your schedules and work schedules, you may need to indulge in a few extra meals or include some snacks throughout the day.
- Don't skip meals and don't let more than 4-5 hours pass between meals without putting something between your teeth.
Step 2. Never neglect protein
Among the best foods to fight hunger during work days, consider those based on proteins. So, always include a source of protein in every meal and snack.
- Many studies have shown that high-protein diets and high-protein dishes promote satiety during meals and even many hours after eating.
- By eating protein with every meal and snack, you can spread your intake of these hunger-breaking nutrients throughout the day. Try to consume 1 or 2 servings (about 85-110g) of protein each time you sit at the table.
- If you are worried about calorie intake or are careful not to put pounds around your waist, choose leaner protein sources that contain less fat and calories. Try white meat, eggs, low-fat dairy products, leaner cuts of beef, fish, or legumes.
Step 3. Eat high-fiber dishes
Another important nutrient that can help keep hunger at bay while you're in the office is fiber. Include them in your meals to be able to manage your appetite.
- Studies have shown that people on a high-fiber diet feel more full throughout the day and tend to eat less overall. Fiber adds bulk to the meal and takes longer to digest.
- Women should eat 25g of fiber per day, while men should eat about 38g per day.
- Include one or two high-fiber foods in every meal and snack. This way you will be able to meet your daily goal, but also to distribute the consumption of these nutrients throughout the day and inhibit hunger.
- Foods rich in fiber are: fruits, vegetables, starchy vegetables and whole grains.
- Meals and snacks high in fiber and protein are: Greek yogurt with nuts and fruit, whole-grain tortilla stuffed with cold cuts and low-fat cheese with a small fruit salad, a large portion of spinach salad accompanied by vegetables raw and grilled salmon or wholemeal pasta with grilled chicken and steamed vegetables.
Step 4. Drink lots of water
Another secret to managing hunger during the day is drinking plenty of water. If, in general, you always feel hungry or can't manage it, water may be the right solution.
- If you don't get enough fluids into your body during the day or are only slightly dehydrated, your brain and body may mistake "thirst" for a feeling of hunger. So, you may have an appetite and feel the need for a snack or eat some more when, in reality, all you need to do is drink more.
- To avoid this mistake, make sure that your water supply is sufficient. Aim to drink at least 8 glasses of water a day, if not 13.
- Also try to consume decaffeinated, calorie-free drinks. The best are: still water, flavored water, sparkling water, decaffeinated coffee and decaffeinated tea.
Part 2 of 3: Trick Your Mind So You Are Less Hungry
Step 1. Drink something tasty
If you are trying to decrease hunger when you are at work and, at the same time, you want to pay attention to your waistline, you are probably looking for a solution that allows you to feel full without getting too many calories. Coffee and tea might help you.
- Alongside numerous testimonials, there are some studies that have shown that coffee helps reduce appetite.
- Sip coffee throughout the day, especially between meals, to trick your mind into thinking you feel full and less hungry. Whether it's normal or decaf, it doesn't matter - both will have the same effect. However, unlike the one containing caffeine, decaf also helps you to supplement your daily water quota.
- You can also drink hot tea or herbal tea. Like coffee, the flavor of teas can help you suppress your appetite.
- Eliminate the cream and added sugars. Instead, add a dash of skim milk. Also, when you're at the bar, avoid sugary coffee drinks and fixes as they increase your calorie intake.
Step 2. Chew gum or suck on a mint
Another quick trick you can do when you're in the office is to chew gum or suck on a sugar-free mint.
- According to some studies, chewing gum and mints help decrease the feeling of hunger and increase the sense of satiety.
- The chewing and taste of mint tells your brain that you are not hungry even when you have not actually eaten anything.
- Again, if you want to be careful with your weight or calorie intake, choose sugar-free gum or mints.
Step 3. Take a short walk
Another simple solution when you are at work is to take four steps. This way you will be able to manage your appetite during your working days.
- According to some studies, aerobic activity, such as walking, can help decrease the sensation of appetite.
- If you're hungry while at work, take a little break and go for a walk. You can also go up and down the stairs a couple of times if you have the option.
Step 4. Brush your teeth
Bring a toothbrush with you when you go to work. In this way you will be able to inhibit hunger and any desire for food, and at the same time take care of your oral hygiene.
- Some research has shown that brushing your teeth right after a meal or snack tells your brain that you are finished eating. The fresh, clean taste of the toothpaste eliminates any remaining taste in the mouth.
- Purchase a small toothbrush and travel toothpaste. Take them to the office and brush your teeth after lunch or a snack.
Part 3 of 3: Decrease Mental Hunger
Step 1. Learn to distinguish between physical hunger and mental hunger
While it is normal to feel physically hungry at some point in the day, you may also be prone to the pangs of "mental hunger" or emotional.
- Learn to tell the difference. This way you will realize that the hunger you feel at work is not as bad as you thought.
- Mental hunger depends on many things. It can be triggered by a lull in the afternoon at work, boredom, stress from colleagues, an increased workload, your boss, or emotional instability, such as depression.
- Typically, emotional hunger comes on suddenly, arouses a strong desire for a particular food, and continues until it is satisfied.
- Physical hunger makes your stomach feel empty, as if you have a hole, and manifests itself with its typical gurgling stomach bites, but is also accompanied by irritability or exhaustion.
Step 2. Start a food diary
If you believe that the "hunger" you feel during work hours is emotional or mental in nature, consider starting to write down what you eat.
- Start by monitoring all the foods you consume throughout the day. Try taking the diary to the office or use a mobile app to write down every snack or appetizer you eat while at work. Start from breakfast to include lunch, dinner, snacks and drinks.
- After a few days, start adding everything you feel emotionally. You can do this periodically throughout the day or at the end of the day. Notice if you are feeling stressed, have had an argument with a co-worker, worked late, or something has happened in the family that has increased your tension.
- Start making connections between eating habits and moods. For example, suppose you ate all afternoon after arguing with a colleague. This way, you will be able to understand what stressed you out and what your reaction was.
Step 3. Create a support group
If at work you are afraid of compulsive eating when you give in to mental hunger, consider creating a support group to learn how to manage this problem.
- Studies have shown that without a support group it is much easier to fall into the trap of emotional or mental hunger. This is why it is important to start creating one.
- Anyone you trust can be part of your support group. You have the ability to get the support you need from family, friends, or even co-workers (especially stressed ones). Talk to them about your problems and how you are trying to keep your mental hunger at bay during the day.
- If at the office you discover that other people are in the same situation as you, invite them to take a walk during their lunch break or have a coffee together to confide in them.
Step 4. Follow behavioral therapy
Another option to consider is to consult a mental health professional who specializes in behavioral psychology, a "life coach" or a psychotherapist. He will be able to offer you more in-depth advice on emotional hunger.
- If you continually snack on or eat large portions of food because of emotional hunger or because you always have an appetite when you work, you can resort to behavioral therapy.
- Look for a therapist in the area or ask your doctor to recommend one. This mental health professional can offer you additional advice, support and guidance and teach you how to curb emotional hunger.
Step 5. See your doctor
If you continue to feel hungry throughout the day and believe that dietary and lifestyle changes are not producing the desired effects, talk to your doctor for his or her opinion.
- It is generally not normal to feel hungry all day, especially if you regularly eat nutritious meals and snacks.
- Go to your doctor and explain all the difficulties related to the fact that you are always hungry. Tell him how long you have been experiencing an increase in appetite and any solutions you have tried to manage it.
- Update him and contact him regularly so that you can keep an eye on any health problems you may encounter.
