The ability to manage hunger has many uses. Feeling hungry all the time can be frustrating and make it difficult to maintain your weight or stick to a diet plan. Usually, "hunger" is just a form of boredom, not a physical need. However, if your stomach is rumbling and you're really hungry, there are things you can do to reduce your hunger quickly.
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Part 1 of 2: Quick Ways to Fight Hunger
Step 1. Consider your hunger
Whenever you feel hungry or want to eat, stop for a moment to observe your body's reaction. This will help you determine what is the best course of action in relation to that hunger.
- Often we feel hungry when we are not really physically hungry. Maybe we are bored, thirsty, angry, stressed, or just want to eat a good snack. Since there are several reasons other than physical hunger that prompts you to eat, observation can help.
- Stop for a moment to think: Is my stomach growling? Does my stomach feel empty? When was the last time I ate or snacked? Am I feeling stressed, anxious, or angry? Am I bored? By answering these questions, you can determine whether you are really hungry or not.
- If you're hungry, prepare a planned snack or wait until your next meal. You can also apply some tricks to relieve hunger.
- If you're not really hungry, find another activity or distract yourself until the hunger or urge to eat goes away.
Step 2. Drink water or tea
Usually, we feel hungry and want to snack or eat, when in fact we are just thirsty. The thirst and hunger signals are similar in taste and can be easily misinterpreted.
- Water can help fill the stomach, which also helps relieve hunger. Water will fill your stomach and send a signal to your brain that you are full.
- Drink two full glasses if your stomach is rumbling. Or, consider carrying a water bottle with you everywhere so you can keep drinking throughout the day. This will help prevent dehydration.
- Warm or hot water can make you feel fuller than plain cold water. The taste and warmth of water resembles food. A good choice is hot coffee or tea. However, if you're trying to maintain weight, choose sugar-free options.
Step 3. Brush your teeth
Brushing your teeth is a very fast way to suppress your appetite, it only takes a few seconds. You're less likely to snack on a snack if you've just brushed your teeth.
- Toothpaste provides an intense taste that immediately stops hunger. Also, most foods don't taste good after you brush your teeth.
- Try bringing a mini-sized toothbrush if you're often hungry when you're away from home.
Step 4. Find an interesting activity
Watch for symptoms. If you feel hungry, but don't experience the usual sensations of hunger, there may be other reasons that make you want to eat.
- Eating out of boredom is very common. Change your mind by doing other activities. This can distract the brain and thoughts for a while and allow hunger to dissipate.
- Try going for a walk, talking to a friend, reading a good book, doing housework, or surfing the internet. One study reported that participants who played Tetris experienced less hunger.
Step 5. Chew gum or suck gum min
Some studies show that chewing gum or mint will help reduce hunger.
- The sensation of chewing and sucking as well as the presence of taste will tell the brain that you are full and is considered the reason why this trick is so good.
- Choose sugar-free gum and mint. These candies generally have very few calories and are a great method of stopping hunger pangs when you're dieting.
Part 2 of 2: Coping With Hunger All Day
Step 1. Eat breakfast
While there are various tricks to quickly control hunger, having a daily breakfast has been shown to reduce hunger for the rest of the day.
- Skipping breakfast can make you feel much hungrier throughout the day. Additionally, in one study, people who skipped breakfast ended up eating more calories. The insulin response of people who are used to skipping breakfast will improve, and that promotes weight gain.
- One study showed that a breakfast containing fat, protein, and carbohydrates reduced hunger throughout the day.
- Examples of hunger-fighting breakfasts include scrambled eggs with low-fat cheese and whole-grain bread, whole-wheat waffles with peanut butter and fruit, or oatmeal with nuts and dried fruit.
Step 2. Eat enough protein
Protein is involved in many important roles in the body. However, one important thing about protein is that it helps you feel full longer than other nutrients. Eating protein also reduces cravings for sweet or high-fat foods.
- Choose lean protein sources (especially if you're keeping your weight down) in every meal and snack. It not only ensures that you are getting enough of it, but also gives you the feeling of fullness you need to get through the day.
- Lean protein options include seafood, poultry, lean cuts of beef, lean pork, eggs, low-fat dairy products, legumes, and tofu.
- Make sure you eat a protein-rich meal within 30 minutes of exercising. Protein helps muscles absorb energy and grow.
Step 3. Choose high-fiber foods
There are various studies that show that people feel fuller and more satisfied with foods that are higher in fiber than people who eat low fiber.
- There are various mechanisms thought to contribute to the satiating effect of fiber. One of them is that fibrous foods need to be chewed more which can slow down the rate of digestion and help you feel fuller. Fiber is also volume and makes you feel physically fuller.
- Vegetables, fruit, and whole grains are full of fiber. These foods usually keep you full longer than other foods.
- Lettuce or vegetable soup is very effective because it contains a lot of fiber and fewer calories.
- Fiber also helps you regulate blood sugar, which helps control hunger.
Step 4. Fill your stomach in a healthier way
Often people feel hunger that is not physical, but only the desire to eat a snack or snack. It's okay to indulge in those cravings from time to time, especially if you satisfy them in a healthy way.
- There are a variety of healthy alternatives to the usual sweet, salty, or crunchy snacks. Make a smart choice if you want a snack.
- Eat fruit if you crave sweets. Apples or oranges provide fiber and vitamins, as well as sugar to satisfy cravings for something sweet.
- Choose small portions of salted peanuts if you want a salty, crunchy snack.
- Eat raw vegetables with sauce to satisfy the craving for something crunchy and savory.
Step 5. Don't skip meals
If you want to avoid hunger, you must eat regularly throughout the day. If you skip meals or take too long between one meal and the next, your hunger is usually more intense.
- For long-term results, find an eating schedule that works for you. Some people report a lack of hunger when scheduling three meals a day. Meanwhile, other people may actually get hungry faster. They prefer to eat 5-6 small meals a day.
- If the gap between meals is more than 4-5 hours, you may need to plan a snack. Snacks will help you overcome hunger and the urge to eat before a heavy meal.
