Content

• Steps
• Method 1 of 2: Fight hunger quickly
• Method 2 of 2: Dealing with hunger during the day

Coping with hunger can be a useful skill. Constant hunger can cause irritation and difficulty maintaining weight or adhering to a diet. In many cases, hunger is more a manifestation of boredom than a physical need. However, if your stomach is rumbling and you are really hungry, there are steps you can take to quickly dull your hunger.

Steps

Method 1 of 2: Fight hunger quickly

1. 1 Listen to your body. Whenever you feel hungry or hungry, pause for a couple of minutes and listen to your body. This will help you determine the best option for future developments.
   • Very often we just want to eat something, when in fact there is no physical need for it. The reason could be boredom, thirst, sadness, stress, or just a desire to eat something tasty. Since there are many reasons (besides true physical hunger) that can push you to eat, it would be helpful to have a quick body check.
   • Take a moment and ask yourself the following questions: “Is my stomach gurgling?” “Is it empty?” “When was the last time I ate or had a snack?" ? " Asking yourself these questions can help you determine if you are truly hungry.
   • If you are physically in need of food, schedule a snack or wait for your next meal. You can also use a couple of tricks to calm your hunger.
   • If you are not really hungry, find another activity to distract yourself until your cravings or cravings for food are gone.
2. 2 Drink water or tea. Very often, people who are hungry and want to eat / eat are actually thirsty. The signals of thirst and hunger are similar and can be easily confused.
   • The water will help fill the stomach, which in turn will keep hunger cravings at bay. And your brain will receive a signal that you are full.
   • Drink two full glasses of water if your stomach rumbling. Or carry a bottle of water with you so you can sip continuously throughout the day. It will also keep you hydrated.
   • Warm or hot water will saturate you more than regular water. Taste and warmth imitate food. Hot coffee or tea is a good choice. However, if you're keeping track of your weight, stick to sugar-free options.
3. 3 Brush your teeth. Brushing your teeth is a very quick way to curb your appetite in just a few seconds. You're less likely to have a snack if you've just brushed your teeth.
   • The toothpaste has a distinct taste that helps to quickly get rid of the craving for a snack. Plus, most foods don't taste so good right after brushing your teeth.
   • Try to keep a camping toothbrush on hand in case you get hungry during a long day away from home.
4. 4 Find something fun to do. Pay attention to your hunger symptoms. If you think you’re hungry but don’t experience any of the typical hunger sensations, there may be another reason behind your urge.
   • Quite often people go to restaurants and cafes out of boredom. Refocus your thoughts on something more productive. This will help your brain get a little distracted and calm the hunger cravings.
   • Go for a short walk, talk to a friend, read an interesting book, do a few chores, or surf the internet. In one study, participants felt less hungry when they played Tetris.
5. 5 Chew gum or suck on mints. Some studies have shown that chewing gum or sucking on mints can help numb hunger instantly.
   • When we chew or suck and taste it, we tell our brain that we are full. This is why this method works so well.
   • Choose sugar-free gum and mints. They are generally very low in calories and are a suitable way to stop hunger cravings if you are on a diet.

Method 2 of 2: Dealing with hunger during the day

1. 1 Have breakfast. While there are many ways to deal with hunger in an instant, having a daily breakfast has been shown to dull hunger all day long.
   • It is worth skipping breakfast, and the feeling of severe hunger throughout the day cannot be avoided. Additionally, one study found that participants who skipped breakfast ended up consuming more calories throughout the day. People who regularly skip breakfast can trigger insulin resistance, which leads to weight gain.
   • One study found that eating a breakfast containing fat, protein, and carbohydrates dulls hunger during the day.
   • Examples of breakfasts that prevent hunger are: low-fat cheese scrambled eggs and whole wheat toast, whole wheat waffles with peanut butter and fruit, or oatmeal with nuts and dried fruit.
2. 2 Get enough protein. Protein is involved in many important bodily functions. However, it does have one notable feature: it allows you to feel fuller longer than other nutrients.Eating protein also reduces cravings for sweets or high-fat foods.
   • Choose lean sources of protein (especially if you're monitoring your weight) at every meal and snack. This way you will not only be sure you are getting enough protein, but you will also feel the fullness you need throughout the day.
   • Lean protein options include seafood, poultry, lean beef, pork, eggs, low-fat dairy products, legumes, and tofu.
   • Be sure to consume protein-rich foods within 30 minutes of your workout. Protein helps muscles absorb energy and grow.
3. 3 Choose foods that are high in fiber. According to various studies, people who eat a high-fiber diet feel more full than those who eat a low-fiber diet.
   • There are many techniques that are believed to promote the satiety effect through fiber. One is that foods containing fiber need to be chewed longer, which slows down the rate of digestion and makes you feel fuller. In addition, fiber foods are bulky enough to physically feel fuller.
   • Vegetables, fruits, and whole grains are high in fiber. As a rule, after them the feeling of fullness lasts longer than after other foods.
   • Salads or vegetable soups are especially effective because they are high in fiber and low in calories.
   • Fiber also helps regulate blood sugar levels, which in turn will help you control hunger cravings.
4. 4 Satisfy the urge to eat in a healthy way. There will be many times in your life when, physically, you will not feel hungry, but you will have the desire to have a snack or to eat some kind of treat. It's okay to indulge your weaknesses occasionally, especially in a helpful manner.
   • There are many options for healthy alternatives to sweet, salty, or crunchy. Make smart snack choices.
   • Eat fruit to respect your inner sweet tooth. An apple or orange will provide your body with fiber and vitamins, as well as some sugar, which will satisfy your sweet tooth.
   • Eat a small serving of salted nuts for anything salty and crunchy.
   • Eat raw vegetables with gravy or hummus to satisfy your crunchy savory cravings.
5. 5 Don't skip meals. If you want to keep your hunger in check, it's important to eat regularly throughout the day. Skipping meals or taking too long breaks in between meals will make you feel more hungry.
   • For long-term results, create a meal schedule that suits you. Some people report having less hunger when they eat three meals a day. In others, the urge to eat appears faster. These people prefer to have five to six small meals a day.
   • If more than four to five hours have passed between meals, you will most likely need a snack. It will help you cope with hunger and food cravings during this period of time.