Content

• Steps
• Advice

If you want to quell your hunger, whether for health reasons, religious fasting, or coping with stress, there are ways to ignore your body's signals about the need to eat. In order to curb and overcome hunger, you need to have great self-control and apply not only one method, but you absolutely can succeed! You just need to make sure there is a good reason to fast and maintain a healthy lifestyle. See your doctor if you feel hunger or your goal of ignoring hunger is becoming a problem in life.

Steps

Method 1 of 3: Learn more about hunger

1. 

   Understand the causes of a bloating stomach. These sounds are usually caused by fluids and gases moving in the stomach and intestines. This is not the stomach signaling it's time to eat. The rumbling sound of a stomach is often attributed to hunger simply due to the amplified sound of the empty stomach and intestines.This noise will be suppressed if there is food in the stomach.
   • A gurgling belly is not the same as a rumbling stomach, which usually happens 12-24 hours after a meal.
   • Some people have more steam than others. Causes of gas include: poor nutrition, food intolerance, pregnancy, and genetics.

2. 

   
   
   Assign responsibility to the brain for hunger. Hunger may not be caused by an empty stomach. You feel hungry due to a need for both physical and psychological satisfaction. Research shows that the feeling of hunger persists even after the stomach has been removed. The place that controls hunger is the hypothalamus (brain stem), not the stomach.
   • It will be easier to ignore your hunger when you learn more about the causes of your hunger.
   • If you feel hungry, think about other emotional needs you can fulfill instead of eating to feel better.

3. 

   
   
   Recognize emotional cravings. Many people associate food with safety and comfort. They often feel hungrier when stressed, anxious or scared. People who tend to eat emotionally often find themselves in a cycle of overeating after a strict diet and can have difficulty controlling their weight.
   • Many people who tend to eat emotionally also tend to have low self-esteem. They can get help through psychological counseling, cognitive behavioral therapy or other supportive therapies.
   • Sometimes it is not easy to distinguish emotional hunger from physiological hunger. If you find it difficult to tell the difference between the two, consider sticking to a scheduled diet. This way, you can know that you are meeting your body's food needs and being able to better handle your emotional needs.

4. 

   
   
   Sleep more. Sleep helps you maintain the balance of hormones that cause feelings of hunger (ghrelin) or fullness (leptin). If you don't get enough sleep, your body produces more ghrelin. Leptin levels will decrease, and this condition will make you feel more hungry than when you get enough sleep.
   • Most people need 6-10 hours of sleep each night.
   • Research has shown that there is a direct link between sleep deprivation and obesity. For example, one study in teenagers found that the risk of obesity increased with every hour of sleep deprivation.

5. 

   Stress management. Stress produces cortisol, and cortisol increases cravings. This is your body's adaptive measure as it also increases overall motivation, but it's counterproductive when you react by overeating. Elevated cortisol levels over time increase the risk of obesity.
   • Other stress effects include difficulty sleeping, lack of physical activity, and high alcohol consumption.
   • Stress relief therapies include meditation, yoga, or a hot bath. If you often have cravings and suspect that the cause is stress, try one of the above stress reduction therapies.

6. 

   Get tested for diabetes. If you feel constantly hungry or notice signs of diabetes (intense thirst, feeling tired or exhausted, urinating more often than usual), you should get tested. diabetes. The feeling of hunger can be a sign of both high blood sugar and low blood sugar, and both of these conditions are important factors in diabetes. If you haven't had a blood test in a while, get medical attention and get treatment for this dangerous disease.
   • Diabetes can happen at any age. Type 1 diabetes is more common in young children, teenagers or young adults. Type 2 diabetes can develop at any age. About one third of people with type 2 diabetes do not know they have it.

7. 

   Practice mindfulness eating. Mindful eating is a way to help deal with stress and emotional hunger. Research has shown that people who have learned mindfulness techniques have reduced levels of chronic stress and anxiety, and also reduced stress levels.
   • The practice of mindfulness involves focusing on the breath and living in the present rather than on the future or the past.
   • Mindful eating is based on similar techniques but applies to food to focus more deeply on each experience with food.

Method 2 of 3: Fool the body

1. 

   Drink a full glass of water when you feel hungry. Many people think they are hungry when they are actually dehydrated. Dehydration can lead to feelings of fatigue and hunger. Some doctors also recommend drinking 1 cup of water before a meal to create a feeling of fullness faster.
   • Soda or sugar-containing juices are not recommended, as they are often high in calories and high in sugar, leading to a spike in blood sugar and a rapid drop afterwards.
   • By drinking a glass of water, you will have time to see if your body is really hungry or if this is just an emotion. If you are emotionally hungry, you won't be able to solve the problem just by eating.

2. 

   Sprinkle cayenne pepper in your food. Capsaicin, the ingredient that creates the spicy taste in red peppers, has been shown to inhibit appetite. A pinch of cayenne pepper (about 1 teaspoon) added to a daily meal can help reduce cravings. This is especially effective if you are new to spicy foods.
   • This study used only cayenne peppers. It is unclear whether capsaicin in oral tablet form is effective or not.
   • People who eat cayenne peppers with food also have a higher metabolic rate, meaning they burn calories faster.

3. 

   Drink green tea. High quality green tea can help you effectively curb your cravings. When you start to feel hungry, brew a cup of hot tea. You will find your hunger subsided and your energy increased.
   • Green tea includes teas that have not undergone oxidation. Green tea is high in effective antioxidants called polyphenols.
   • Avoid adding sweeteners (such as sugar, honey or artificial sweeteners) to green tea to get the most out of your appetite suppressing effects.

4. 

   Chew slowly. It takes 20 minutes for your body to stop feeling hungry and begin to feel full. The reason is that it takes time for the brain to receive the stomach signal that hunger is over. Even if you still feel hungry after eating, you may actually be full.
   • Stomach extensors are signaled when the stomach is full of food and fluid. These receptors send signals to the brain via vagus nerves that connect the brain stem and intestines, signaling the brain that the stomach is full.
   • Not everyone handles satiety the same way, and cravings are complex.

5. 

   Use a variety of blue colors in the kitchen. Studies show that blue color can act as an appetite suppressant. Since very few foods in nature are blue, we do not strongly associate blue with food.
   • As humans developed a reaction to food millions of years ago, the blue, black or purple color of food was the "warning color" of poison.
   • People trying to lose weight are often encouraged to eat blue dishes.

6. 

   Store food in the kitchen cupboard. Hunger can be caused by visual stimulation. Do not leave food in an easy-to-see and easy-to-reach place. Keep food out of sight in the office as well as at home.
   • Get up and walk around during TV commercials. TV commercials can feature images that arouse hunger.
   • Store your favorite foods in the refrigerator so that you won't be able to sip them easily.

7. 

   Walking tour. A short walk or jog can help delay hunger. Aerobic exercise can also handle emotional hunger. If you are really physically hungry, you will bounce back after exercising. If you're feeling stressed, a short run can help you fight your hunger.
   • Physical activity also releases anti-stress endorphins.
   • If you usually eat while watching TV, try walking instead of eating.

Method 3 of 3: Reduce hunger with diet

1. 

   Have breakfast every morning. Breakfast helps you fight hunger in the morning and helps you feel fuller throughout the day. Plus, eating breakfast regularly can help reduce your risk of chronic illnesses like diabetes or heart disease.
   • Try eating oats with fruit, milk and nuts in the morning. This breakfast is a great combination of protein, whole grains and fiber.It will keep you full until noon.
   • Other options: fried eggs, spinach, cheese and avocado. The combination of protein, healthy fats and fiber also increases the time you can stay energized until your next meal.

2. 

   Eat more lean protein. Try chicken, turkey, pork, egg whites, beans, tofu and nonfat Greek yogurt for a fuller feeling all day long. Don't just eat protein at meals, you should also choose protein in snacks throughout the day.
   • Peanut butter can also make you feel less hungry. According to a study conducted by Purdue University, peanut butter appears to reduce cravings for 2 hours longer than a high-carb and low-fiber snack like a potato chip.
   • Be sure to choose protein that is not high in fructose corn syrup or other sugar-containing additives (sucrose).

3. 

   Eat healthy fats. Fats like olive oil, avocado, nut oil and coconut oil, and even margarine can help make your meal more satisfying. You may start to feel hungry if the fat content is too low. Olive oil or heart-healthy fats can help reduce hunger.
   • In a recent study, volunteers who ate avocados for lunch were 40% less hungry than those who did not.
   • Olive oil's appetite suppressant comes in part from its scent, so incorporate aromatic olive oil into your regular diet to reduce your cravings.

Advice

• Try keeping a food diary. You may feel more comfortable with hunger and be more responsible for yourself. Write down your feelings of satisfaction after eating to reinforce feelings of fullness.