Whether you're trying to lose weight or preparing for a fast, being able to withstand hunger is one of the main keys to your success. If you feel hungry all the time, it may be difficult for you to stick to your diet. In order to really control hunger, you must first know what to eat and how to defend yourself between meals. Incorporate a few tips and tricks into your daily routine to help keep your hunger at bay.
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Method 1 of 2: Using Mental Tricks to Feel Full
Step 1. Exercise
High-intensity cardiovascular exercise can greatly suppress appetite. Research shows that these effects can last up to two hours after exercise.
- Usually, 60 minutes of high-intensity exercise can reduce appetite. Exercise helps reduce ghrelin, a hormone that signals the body that you are hungry;
- This method will be very helpful if you do it in intervals. Do short increments of intense exercise for 5 to 10 minutes, then take 5 to 10 minutes to rest between intervals.
- Even moderate amounts of exercise at a lower intensity can help suppress appetite. Try doing brisk walking for short periods of time between meals to help reduce hunger.
Step 2. Chew gum
People who chewed gum, for at least an hour each morning, consumed an average of 67 fewer calories than people who didn't chew gum. Chewing gum also burns about 11 calories per hour.
- The chewing motion tricks the neural pathways that connect your jaw to your brain into believing you've eaten more than you should. As a result, your brain will feel less hungry.
- Sugarless mint gum is the best choice. Peppermint is thought to suppress appetite, and sugar-free chewing gum contains fewer calories than other sweets that are high in sugar.
Step 3. Sip the water
Drink a glass of ice water when you feel hungry. Water will give weight to your stomach without adding calories to the body.
- Plus, if you're dehydrated, your body will send out thirst signals that feel and look almost the same as hunger signals. Stay hydrated by sipping water throughout the day.
- Try to drink about 8-13 glasses of fluids a day. Anything liquid, whether it's decaffeinated tea or coffee and flavored water, will help keep you hydrated throughout the day.
- If you need something flavorful, consider adding a slice of lemon, lime, or orange.
- Decaffeinated peppermint tea is equally beneficial. Peppermint is generally believed to help suppress appetite.
Step 4. Divert your attention
Although you will feel hungry because of your physical need for food, you will often start feeling hungry when you are bored. Keeping your brain distracted can prevent you from believing that your body is hungry.
- There are various ways to distract yourself from hunger. Try it: cleaning, reading a book or magazine, taking a hot bath or bath, calling a friend or watching a movie.
- Physical activity is often the best option because it prevents you from thinking too much and triggers emotional responses that can trigger hunger. However, physical activity does not need to be too strenuous.
- Avoid activities that are related to food or that remind you to eat. For example, avoid cooking shows or TV programs featuring food. This will only increase your hunger or make you want food.
Step 5. Say your motto over and over again
A motto is a statement or sentence that you can repeat to yourself in an attempt to encourage you to get through a difficult situation. Find a motto that can push you past your hunger and repeat it every time you feel your willpower weakening.
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Some examples include:
- "One minute in the mouth, a lifetime in the hip."
- "Nothing changes if nothing changes."
- "There is no feeling as beautiful as feeling well."
- "Eat to live. Don't live to eat."
- "You can't expect yourself to be healthy."
Step 6. Brush your teeth
Brush your teeth with mint-flavored toothpaste when you're craving food, especially when you're craving something sweet. The sweet, minty taste can trick your mind into thinking your body has eaten something sweet.
- As previously mentioned, mint flavor can also act as an appetite suppressant for many people, which is another possible reason why this method can help.
- Many foods will taste bland or unpleasant after you brush your teeth.
- Brushing your teeth can also symbolize the end of your day and as a "bedtime" routine. Your mind can focus more on getting ready for bed than on eating.
Step 7. Give yourself 10-20 minutes
The urge to eat usually only lasts between 5 and 20 minutes. Giving time for your cravings to eat can help you deal with them more appropriately.
- Counting the time until the urge goes away can remind you that it's only temporary, which can make it easier for you to endure it.
- Involve yourself in other diversion activities during this time. Read a book, call your friend or go for a walk. When you are done, you will notice that the craving has diminished, has become easier to control or has disappeared completely.
Method 2 of 2: Eat the Right Food to Avoid Hunger
Step 1. Eat a high-protein breakfast
Breakfast gives your body the nutrients it needs to last until noon. A protein-rich breakfast will help you feel full for a long time.
- Protein takes longer to digest and absorb than other nutrients (such as carbohydrates). Eating protein-rich foods at breakfast helps you feel full longer.
- Examples of protein-rich breakfasts include: scrambled eggs with Canadian bacon and low-fat cheese, Greek yogurt with nuts and fruit or a smoothie with protein powder, yogurt, milk and fruit.
- Skipping breakfast will make you feel hungry before lunch and can break your body's rhythm throughout the day.
Step 2. Make a plan
Whether you're trying to lose weight or just trying to control your hunger, it can be helpful to plan your meals and snacks for the entire day.
- If you eat irregular meals, it can increase your hunger throughout the day. Try to eat regularly scheduled meals and snacks.
- Always carry healthy snacks with you. If you feel too hungry or have to wait longer before your next meal, eating a planned snack can help control your appetite and prevent you from overeating at mealtimes.
- Schedule a small meal or snack about 30 minutes before the time when you usually feel hungry. Eating the food you need before you feel hungry can prevent you from overeating.
- Avoid skipping meals. Your body is constantly burning calories so you can go about your daily activities. As a result, you need to constantly consume calories to keep your energy supply filled.
Step 3. Know how low you should limit your calorie intake
If your calories are too low, your body will feel hungry all day long.
- In general, women should not eat less than 1,200 calories per day and men should not eat less than 1,800 per day.
- To lose weight, don't try to limit more than about 500-750 calories per day. If you want to burn more calories, try doing it with exercise.
- The physiological response caused by the body's stress due to lack of nutrients can cause the body to break down muscles to provide the body with sufficient glucose.
Step 4. Balance the consumption of complex carbohydrates with exercise
Complex carbohydrates take longer to break down, so complex carbohydrates provide a more stable form of energy. Eating complex carbohydrates 30 to 60 minutes before exercising will give your body the energy it needs to do the workout.
- Complex carbohydrates have a higher fiber content so they take longer to digest. This will help you feel full longer.
- If you don't give your body enough energy to exercise, you can feel hungry afterward. Giving your body the energy it needs will reduce your risk of feeling hungry after you finish exercising.
- One of the carbohydrates in question is potatoes. Potato starch is resistant to digestive enzymes. That's why potatoes stay in your digestive system longer than other foods. If you find potatoes too heavy for a pre-workout meal, you can still eat them at other meals for the same benefits.
Step 5. Eat foods that are high in fiber
Research shows that a diet rich in fiber can help you control your hunger and cravings.
- Generally, humans are recommended to consume 25-38 grams of fiber daily (both women and men).
- Try to eat fiber-rich foods at every meal or time to help control your appetite throughout the day. Foods that contain fiber include: whole grains, fruits, vegetables and nuts.
- In addition, one of the right foods is grapefruit. This fruit has a low glycemic index and can really help lower insulin levels after a whole meal. Grapefruit is also high in water content, so it doesn't contain as many calories as other foods of the same size.
- Foods that contain simple sugars or simple carbohydrates cause a sudden increase in blood sugar. When your blood sugar levels drop suddenly, you'll feel hungry, tired, and irritable again.
- Foods that are high in simple carbohydrates include most baked goods, such as pastries, donuts, and cakes. Candies, sugary drinks and other sweet treats are also included.
Step 6. No need to rush
Try not to rush when eating. Sit down and eat slowly. Doing this can make you consume fewer calories, but still make you feel less hungry afterward.
- People who eat slowly will consume about 88 fewer calories than those who eat quickly.
- Controlling yourself so you don't rush will make you feel when your stomach feels full. On the other hand, eating quickly can make you miss the point of fullness before you have a chance to find it.
- Eating slowly also makes you drink more water between your mouthfuls. This extra water can make you feel fuller for a longer period of time.
Tips
- You may want to consider seeing a professional dietitian or even a behavioral therapist to help you control your cravings more appropriately.
- If you're trying to control your hunger, try some of the tips listed above. You may need to try several different methods until you find one that works for you.
