If you try to limit snacking or stop overeating, ignoring hunger can become very difficult. It will take self-control and patience, but you will be able to maintain a healthy lifestyle without giving in to your cravings. If you feel that hunger or the goal of ignoring it has become a problem, see a doctor to make sure you are getting enough nutrients every day.
Steps
Method 1 of 12: Avoid eating for 5 minutes
Step 1. Make it easy for yourself to wait
While you wait, try to figure out if you are really hungry. If the answer is no, try to wait even longer, first for 10 minutes, then for 20. The hunger will pass without you noticing.
You can fool the brain into convincing it that you will eat in a minute. This helps calm the stomach and relieve hunger pangs
Method 2 of 12: Drink a glass of water
Step 1. When you are hungry, you may simply be dehydrated
If you feel like a snack, drink a full glass of water first. Some studies also suggest that drinking before a meal helps you feel full faster.
- Drinking water is a great way to quell hunger, but the same can't be said for sugary sodas. Soft drinks and fruit juices can raise your blood sugar and cause it to crash later, affecting your appetite.
- By drinking water, you will have time to understand if you are really hungry or if you want to eat because of emotions.
- If you don't like plain water, try sparkling water.
Method 3 of 12: Drink green tea
Step 1. This drink naturally calms the appetite
When you feel hungry, make a cup of hot green tea. You will notice that you have more energy and less appetite.
- Green tea refers to all types of tea that have not undergone the oxidation process and are rich in polyphenol, a powerful antioxidant.
- Avoid adding sweeteners (such as sugar, honey, or artificial products) to green tea to make the most of its appetite control properties.
Method 4 of 12: Exercise
Step 1. Distract your mind while getting fit
Try doing aerobic exercise, such as a brisk walk, run, or swim session. If your hunger pangs are caused by stress, you will get rid of them quickly thanks to training.
Physical activity also causes the release of endorphins, which help fight stress and improve mood
Method 5 of 12: Try deep breathing
Step 1. Cleansing the body through breathing can help you stop hunger pangs
Inhale deeply through the nose and exhale through the mouth. Repeat 5-10 times and try to focus only on your breathing for the duration of the exercise.
If you weren't really hungry, you will overcome this feeling with deep breathing
Method 6 of 12: Call a friend
Step 1. Distract yourself with a good conversation
If you feel hungry, call your best friend or relative. While talking to someone on the phone, you will have less time to think about how hungry you are.
Texting can also be helpful, but it doesn't distract you as much as a phone call. If you can, try calling a friend on the phone or in video chat
Method 7 of 12: Listen to a podcast
Step 1. You will be more distracted than listening to music
Plug in your headphones and play your favorite podcast. Focus on what the hosts are saying and how they express themselves to take your mind off hunger.
It can also help you to change your environment. If you were relaxing in the living room, go to the porch or go out for some time
Method 8 of 12: indulge in a hobby
Step 1. Do something fun that makes you happy
Practice with a musical instrument, play a board game, turn on the video game console or try out a new art form. If you can take your mind off hunger, the temptation to give in to cravings will be less.
Try to choose an activity that involves you a lot. Scrolling through the pages of a social network is fun, but it can't effectively distract you
Method 9 of 12: Eat mindfully
Step 1. Try to think about what you eat with meals
When you sit down at the table, avoid all distractions, such as a television or telephone. As you chew each bite, think hard about the taste and texture of the food in your mouth. You will likely enjoy your meal a lot more and feel full for longer.
- Some studies show that people who know mindfulness techniques are able to reduce stress and chronic anxiety levels by reducing episodes of nervous hunger.
- This advice is also very useful for avoiding the snacking you eat when you are lost in thought. If you pay attention to what you eat, you can avoid ingesting more than necessary.
Method 10 of 12: Keep a food diary
Step 1. Write down what you eat and when you do it
Make sure you also include how you feel and how hungry you are. Review your diary every week and try to notice the links between emotions and eating habits. By noticing the repeating patterns, it will become easier to correct them.
Many people eat because they are bored, stressed, or anxious. If there is evidence of this type of behavior in your food diary, try to find other ways to manage your emotions, such as meditation or physical activity
Method 11 of 12: Get enough sleep
Step 1. Studies show that sleep deprivation can lead to excessive eating
Sleeping helps keep the hormones that control feelings of hunger (ghrelin) and satiety (leptin) in proper balance. Not getting enough sleep will produce more ghrelin and leptin levels will drop, making you feel hungrier than when you are well rested.
Many people need 6-10 hours of sleep per night, but this varies greatly from individual to individual
Method 12 of 12: Eat a balanced diet
Step 1. You will feel less hungry if your body gets enough nutrients
Aim for 3 balanced meals a day that include fruits, vegetables, lean proteins and whole grains. Avoid processed foods and empty calories, which over time make you feel less full.
- A balanced meal is made up of half of fruit and vegetables, 1/4 of whole grains, 1/4 of lean proteins and vegetable oils used in moderation.
- Fasting to lose weight is never a good idea. Even if you manage to lose weight, it will be impossible to maintain a healthy weight and you will be at risk for your health.
- It is normal to feel hungry when your body needs food. If you ignore that feeling for too long, it will become more and more likely to binge. On the contrary, it is much healthier to feed your body with healthy foods when you start feeling hungry.
