Hunger is a normal condition experienced by many people in their daily lives. Hunger is a signal from your body that you are trying to get the energy it needs. Sometimes, certain circumstances make hunger worse, for example because you don't have money, run a weight loss program, or apply the wrong diet. There are various ways to deal with hunger because the triggers are very diverse.
Method 1 of 3: Coping With Hunger
Step 1. Make sure fluid needs are always met
Drink a large glass of water to eliminate the urge to eat or hunger. In order to meet the fluid needs, women should drink 3 liters of fluid / day and men 4 liters / day.
- If you don't like drinking plain water, put a slice of lemon or a few mint leaves in the water to add flavor and make the drink look more appealing.
- In addition, you can drink flavored water or decaffeinated coffee and tea. This drink is also useful for hydrating the body and can replace water.
- Don't drink soda, sweetened coffee, or other drinks that contain a lot of sugar. The high calorie content in these drinks makes you gain weight.
Step 2. Distract
Many people feel "hungry" when they are bored. As a result, they eat too many meals and snacks, resulting in excessive calorie intake.
- Do activities that keep you busy so you don't think about hunger. Distract by doing useful activities or looking for a job.
- Move the body! Do physical activities in the yard or in the park, such as walking leisurely or exercising. This method is useful for reducing hunger.
- Call a friend you haven't contacted in a long time or spend some time having fun with your family.
- Alternatively, read a favorite novel or magazine or focus on completing an assignment.
- Several cultures and religions dictate fasting schedules of varying duration. Overcoming hunger is not easy, especially when fasting. If you're fasting, praying or meditating is a great way to distract yourself from your hunger.
Step 3. Use min
Studies show that mint can reduce hunger during daily activities. Using mint-flavored toothpaste when brushing your teeth and then sucking on mints or chewing sugar-free mint gum is the right way to deal with hunger.
- Get in the habit of brushing your teeth immediately after eating or eating a snack (if you eat acidic foods, wait 30 minutes so that the tooth enamel is not damaged). Min taste when brushing your teeth is a signal that the brain receives as a message that you are full. In addition, many foods taste bad after brushing your teeth.
- Chewing gum or sucking on sugar-free gum has its own benefits. In addition to the taste of mint, chewing or sucking on candy can reduce hunger before lunch or dinner.
Step 4. Learn to understand hunger cues through physical sensations
Often times, hunger arises as a physical response to feeling certain emotions. Stress, boredom, anger, or happiness can affect the body so that it produces the same physical sensations as hunger.
- Pay attention to what it feels like before and after eating to identify signals that signal hunger, such as a rumbling stomach, feeling empty, or uncomfortable.
- Get in the habit of eating only when you feel hungry, not in response to certain emotions. Don't eat when you're not hungry because your body needs food.
- Stop eating as soon as the hunger is gone, instead of eating until you are too full. Eating slowly gives the body a chance to send a message to the brain that hunger is over. When eating, make it a habit to chew food slowly, put the spoon and fork first while chewing food, turn off the TV or other electronic devices so you can focus fully on the activity that is being done.
Method 2 of 3: Prevent Hunger
Step 1. Make sure you eat 3 times a day
Even if you are on a diet, you must eat regularly to keep your metabolism running well and your body to stay healthy. Many nutrition and fitness experts oppose diet programs that ignore meal schedules.
- Get in the habit of eating at least 3 times a day and eating snacks 1-2 times a day. Even better if you eat 5-6 times a day with smaller portions. This method is useful to accelerate metabolism and prevent hunger attacks.
- Arrange food portions so that they are evenly distributed throughout the day. Do not leave the stomach empty for more than 4 hours so that blood sugar and hormone levels are more stable and prevent severe hunger.
- A drastic drop in blood sugar levels due to not eating makes it difficult for you to stick to a diet program consistently.
Step 2. Eat foods high in fiber and protein
Even if it's only a small portion, eating fiber and protein foods will make you feel full faster and feel full longer.
- The digestion of protein and fiber takes longer than other foods (such as carbohydrates) so you stay full for several hours after eating. For that, consume protein foods or shakes using protein powder at least 20 mg.
- To be more filling, combine protein-based foods with fiber foods, such as oatmeal sprinkled with nuts and fruit, Greek yogurt and raspberries, vegetable and pea soup, or salad and grilled chicken.
Step 3. Eat foods that help maintain energy levels
Choose foods that make you feel full longer, such as natural or less processed foods.
- Compared to natural foods, processed foods are digested faster. As a result, you feel hungry faster if you eat processed foods.
- Candy, chips, or other foods that are high in sugar and fat, but lacking in nutrients, make you hungry faster than if you eat processed foods.
- When choosing a menu, make sure it consists mostly of natural and uncured food ingredients, such as fresh fruits and vegetables, whole grains, and lean protein.
Step 4. Exercise regularly
Certain sports, such as high-intensity interval training, are beneficial for reducing appetite. Research shows that regular exercise improves brain function so that it is able to make better decisions during daily activities.
- Regular exercise improves brain function that is responsible for controlling appetite, impulsive eating, or the habit of consuming excessive snacks.
- In addition to practicing cardiovascular, yoga is also able to overcome the triggers of the impulse to eat.
- Set aside time for 150 minutes/week of moderate-intensity aerobics or 75 minutes/week of high-intensity aerobics and 40 minutes/week of muscle strengthening.
Step 5. Get in the habit of eating while focusing
This way of eating is one effective method of dealing with hunger. This step keeps you focused on your food and increases your post-meal satisfaction.
- Get in the habit of eating quietly and slowly. If you eat fast, you tend to overeat and want to add more food because the brain has not had time to receive the message that you are enjoying the food you eat.
- Try to focus on the food while observing its taste, texture, aroma, and presentation. If you are able to focus on food, you will eat less and you will feel fulfilled by eating less food.
Method 3 of 3: Coping With Lack of Money
Step 1. Look for cheap, filling meals
Foods high in fiber and protein are very filling and usually very inexpensive.
- White rice and whole grains are very inexpensive and keep you feeling full longer.
- Dried or canned peas are a very healthy source of fiber and protein. These foodstuffs are usually sold at low prices in traditional markets or supermarkets.
- If the funds are available, buy a lot of fresh or canned peas and then boil them and freeze them in the refrigerator as supplies.
- Economical cuts of meat, such as chicken thighs with skinless bones and slightly tough beef are the right choice if the budget is tight enough.
Step 2. Buy groceries at cheaper prices, for example at discount grocery stores, traditional markets, or stalls so you can save
- Many Indian and Mexican dishes are made from rice and beans which are very cheap in traditional markets.
- Grocery stores that offer discounts usually sell frozen and canned foods at very affordable prices.
- Buying fresh food ingredients becomes very difficult if funds are very minimal. Therefore, go to the traditional market in the afternoon because before closing, the merchants want to finish the products that are still available so you can bargain and buy fresh food ingredients at low prices.
Step 3. Seek information about emergency food assistance programs
Find out which communities do charity work by giving free food to people in need.
- In the United States, the government has an Emergency Food Assistance Program (TEFAP). US citizens can contact TEFAP officials in their respective states if they need food in an emergency.
- Eligibility criteria to be a beneficiary are set by each state. If necessary, contact the appropriate authorities to determine whether your family is eligible for this assistance.
- Contact charities that provide free meals to inquire about the availability of donations to address the food crisis.
- Don't leave your stomach empty in order to lose weight. This method is bad for the body and very dangerous for health.
- Do not fast if you have diabetes. Lack of food intake is very dangerous because it makes blood sugar fluctuate drastically.
- Women who are pregnant or breastfeeding, the elderly, young children, and sick people are not allowed to fast.