If you want to cut back on snacking or stop overeating, it can be hard to ignore the hunger signals your body sends. While it may take a little self-control and patience, you can adopt a healthy lifestyle without giving in to hunger. If you feel hungry or the goal to ignore hunger has become a problem, talk to your doctor to make sure you are getting enough nutrition each day.
Step
Method 1 of 12: Delay eating for another five minutes
Step 1. Convince yourself to wait
While waiting, reconsider whether you are really hungry. If not, try waiting a little longer, 10 minutes, then 20 minutes. Hunger will pass unnoticed.
You can trick your brain into thinking you're going to eat in one minute. This can help calm the stomach and control hunger
Method 2 of 12: Drink a glass of water
Step 1. When you feel hungry, you could be dehydrated
If you start to feel like a snack, drink a full glass of water. Some studies show that drinking water before a meal can also make you feel full faster.
- While drinking water can curb hunger, sugary drinks don't. Soda and juices can raise blood sugar and then cause weakness, which can mess with your appetite.
- By drinking a glass of water, you can reassess whether you are really hungry or emotional hunger.
- If you don't really like plain water, try drinking sparkling water or carbonated water instead.
Method 3 of 12: Drink green tea
Step 1. Green tea is a natural appetite suppressant
When you feel hungry, make a cup of hot green tea. You will feel less hunger and increased energy.
- All teas that are not oxidized include green tea. This tea has a higher content of powerful antioxidants called polyphenols.
- Do not add sweeteners (such as sugar, honey, or artificial sweeteners) to green tea to maximize its effect on suppressing appetite.
Method 4 of 12: Exercise
Step 1. Focus your mind in another direction while shaping your body
Try aerobic exercise, such as brisk walking, jogging, or swimming. If hunger is caused by stress, exercise can reduce it.
Exercise also releases endorphins that help fight stress and improve mood
Method 5 of 12: Try deep breathing
Step 1. Breathing exercises can also stop hunger attacks
Take a deep breath through the nose and out through the mouth. Do 5 to 10 minutes, and try to focus on the breath only during that time.
If you're not really hungry at first, deep breathing can distract from those sensations
Method 6 of 12: Call a friend
Step 1. Distract with interesting chats
If you feel hungry, call a friend or family member. When you talk on the phone, you don't think much about hunger.
Text messages can, too, but aren't quite as distracting as a phone call. If you can, try calling or chatting via video call
Method 7 of 12: Listen to podcasts
Step 1. Podcasts are more distracting than music
Plug in your headphones and open a podcast you enjoy listening to. Focus on what the speaker is saying and how it's said to take your mind off the road and stop feeling hungry.
Changing the atmosphere also has an effect. If you were sitting in the living room, try moving to the patio or outside
Method 8 of 12: Get into a hobby
Step 1. Do something fun and make you happy
For example, practice playing a musical instrument, playing a board game, a video game, or trying out a new art medium. If you can take your mind off food, you won't give up quickly.
Try to pick something really interesting. Looking through social media is fun, but it doesn't really take your mind off it
Method 9 of 12: Practice eating mindfully
Step 1. Think about what you eat when you eat
When sitting facing food, eliminate all other distractions such as the TV or cell phone. As you chew each bite, think about the taste and texture of the food in your mouth. You're more likely to enjoy it more, and may feel full longer.
- Research shows that people who are taught this technique can reduce levels of chronic stress and anxiety, and reduce stress eating syndrome.
- This technique can also reduce the habit of snacking without thinking. If you pay attention to what you eat, you can stop before eating more than you originally intended.
Method 10 of 12: Keep a food journal
Step 1. Write down what you eat and when
Also write down how you feel and how hungry you are. Read again every week and try to assess whether there is a connection between emotions and diet. When you recognize a pattern, it will be easier to stop.
Many people eat because they are bored, stressed, or anxious. If a food journal shows evidence of this, try other mechanisms to reduce anxiety, such as meditation or exercise
Method 11 of 12: Get enough sleep
Step 1. Studies show that lack of sleep can lead to overeating
Sleep helps balance the hormones that make you feel hungry (grelin) or full (leptin). Without enough sleep, you will produce more ghrelin. Leptin levels will decrease, and this will make you feel hungrier than if you get enough sleep.
Most people need 6–10 hours of sleep each night, but this can vary from person to person
Method 12 of 12: Follow a balanced diet
Step 1. You will not feel so hungry if your body has enough nutrients
Try to eat 3 times a day with a balanced menu consisting of fruit, vegetables, lean protein, and whole grains. Stay away from processed foods and empty calories that make you hungrier.
- A balanced diet consists of half a plate of fruit and vegetables, a quarter plate of whole grains, a quarter plate of lean protein, and vegetable oil as needed.
- Never intentionally starve yourself to lose weight. Even if you lose weight eventually, you can't maintain that pattern and it can actually be dangerous to your health.
- It's normal to feel hungry when your body needs food. If you ignore hunger for too long, you are more likely to eat a lot at once. On the other hand, it will be much healthier if you nourish your body with healthy food when you start to feel hungry.
