Content

• Steps
• Method 1 of 3: Diet changes
• Method 2 of 3: How to Make Your Brain Think You Are Not Hungry
• Method 3 of 3: How to Overcome Psychological Hunger
• Tips

Coping with hunger at work can be difficult, especially if you have a long working day, few meal breaks, or a stressful and demanding profession. Fortunately, making small changes to your diet can keep you feeling full for longer. The right food mix and the right meal times will help you feel less hungry at work. Special tricks will also come in handy to make your brain think you're full. If you want to feel more comfortable in the workplace, make changes to your diet and diet.

Steps

Method 1 of 3: Diet changes

1. 1 Eat 3-6 times a day. One of the secrets to staying satiated at work is eating regular, nutritious meals. Skipping meals or taking too long pauses between meals will make you feel hungry.
   • Scientists have found that regular, nutritious food, combined with snacks, can help reduce hunger.
   • Should be eaten less than 3 times a day. If your schedule permits, you can eat or snack more often.
   • Do not skip meals and make sure that the interval between meals does not exceed 4-5 hours.
2. 2 Always eat protein. Protein is a food that can effectively fight hunger throughout the day. Eat protein with every meal, including snacks.
   • Many studies indicate that protein-rich diets and meals that are high in protein make a person feel fuller faster with food and stay satiated longer after eating.
   • Eating protein with every meal can help you stretch it out all day. Eat 1-2 servings of protein (30-60 grams) at a time.
   • If you are keeping fit and counting calories, choose less fatty protein - it will have fewer calories and fat. Eat poultry, eggs, low-calorie dairy products, lean beef, seafood, and legumes.
3. 3 Eat more fiber. Fiber can also help you fight hunger at work. Try to eat more fiber with each meal.
   • Research has shown that people who eat more fiber than others feel fuller longer and overeat less. Fiber adds bulk to food and slows down the digestion process.
   • Women should eat 25 grams of fiber a day and men 38.
   • Eat 1-2 fiber-rich foods with every meal. This will help you not only get the right amount of fiber, but you will also be able to feel full all day.
   • A lot of fiber is found in the following foods: fruits, vegetables, starchy vegetables, whole grains.
   • The following meals are high in protein and fiber: Greek yogurt with nuts and fruits, a roll with lean meat and cheese in a whole grain pita and a small fruit salad, a large serving of spinach salad with fresh vegetables and grilled salmon, or whole grain pasta with grilled chicken and vegetables on a couple.
4. 4 Drink more water. To feel less hungry, you should drink more.If you often feel thirsty or can't control your appetite, water will help you.
   • If you don't drink enough fluids or your body is mildly dehydrated, your brain may mistake thirst for hunger. This may be why you feel hungry when you are actually thirsty.
   • To prevent this from happening, drink plenty of fluids daily. Try to drink 8 glasses of water a day or more (up to 13).
   • Choose drinks without calories and caffeine. They are best suited for keeping the body hydrated. Drink plain, flavored, soda, decaf coffee and tea.

Method 2 of 3: How to Make Your Brain Think You Are Not Hungry

1. 1 Drink something flavorful. If you are slimming, you need to find a way to satisfy your hunger without using extra calories. Coffee or tea will help you with this.
   • Based on people's feedback, as well as some studies, coffee can help suppress appetite.
   • Drink some coffee throughout the day, especially between meals, to trick your brain into thinking you're full. You can drink regular coffee and decaf coffee - the effect will be the same. However, decaffeinated coffee can be considered a healthy liquid that saturates the body with moisture, while regular coffee does not.
   • You can also drink tea - for example, herbal. As with coffee, the taste of the tea will help calm your appetite.
   • Avoid cream and sugar. Better add some skim milk. Also, avoid sugary coffee-based drinks and coffee cocktails as they are high in calories.
2. 2 Chew sugarless gum or suck on mints. Chewing gum and hard candy will also fool your brain into thinking you are not hungry.
   • Research has shown that chewing gum and hard candy can dampen hunger and prolong satiety.
   • Chewing gum or peppermint tells the brain that you are full even if you haven't eaten anything.
   • If you are monitoring your weight, opt for sugar-free gum or hard candies. It will also be good for the teeth.
3. 3 Take a walk. To avoid feeling hungry in your workplace, get up and take a walk.
   • Scientists have found that aerobic exercise like walking reduces appetite.
   • If you feel hungry at work, take a break and walk around. You can even run the stairs up and down a few times if you can.
4. 4 Brush your teeth. Take a toothpaste and brush to work. Brushing your teeth can help you overcome hunger and food cravings.
   • In the course of research, scientists have come to the conclusion that brushing teeth after eating tells the brain that a person has finished eating. The fresh mint flavors of the paste destroy the taste of food in the mouth.
   • Buy a small travel-sized toothbrush and small toothpaste. Take them with you to work and brush your teeth every time you eat.

Method 3 of 3: How to Overcome Psychological Hunger

1. 1 Learn to distinguish between real hunger and psychological hunger. While you are likely to experience physiological hunger during the day at work, you may also be aware of psychological (emotional) hunger.
   • It is important to distinguish between these two types of hunger. If you learn to do this, you may realize that you are not as hungry as you thought.
   • Psychological hunger can be the result of many factors. It may be due to a quiet afternoon at work or boredom, stress from a coworker or boss, overwork, or other emotional problems (such as depression).
   • Usually, emotional hunger manifests itself suddenly, and a person really wants a certain product, but even if he is full, he does not feel full.
   • Physiological hunger gives the feeling of an empty stomach and can be accompanied by cramping, rumbling in the stomach, irritation and fatigue.
2. 2 Start keeping a food diary. If it seems to you that sometimes at work you are experiencing not real, but psychological hunger, start keeping a food diary.
   • Write down all the foods you eat during the day. Take a diary to work or use a dedicated mobile app to keep track of all your meals and snacks at work. Write down what you ate for breakfast, lunch, dinner, and any snacks and drinks.
   • Do this for a few days and then start recording your emotions and feelings. This can be done during the day or in the evening. Pay attention to whether you were stressed, arguing with a coworker, staying late at work, or feeling nervous at home.
   • Make connections between what you ate and your emotions. For example, let's say you had an afternoon snack after an argument with a coworker. This will allow you to identify the stressor and your response to it.
3. 3 Enlist the support of loved ones. If you understand that you most often eat on emotions and your hunger is psychological, surround yourself with people who will help you fight this problem.
   • Scientists have shown that a person is more likely to be led by their emotions and eat if they are not supported by others. Therefore, it is important to get people to support you.
   • Almost anyone can support you - family, friends, and even coworkers (especially if they are nervous themselves). Tell them about your problem and how you are trying to fight hunger.
   • If a coworker has the same problem at work, you can go for a walk together at lunchtime or take a coffee break to distract yourself.
4. 4 See a psychotherapist. The problem can also be solved with the help of a specialist. A therapist or coach can help you better understand the problem of psychological hunger.
   • If you are constantly overeating, snacking, or feeding yourself very large portions due to mental hunger or the feeling that you are hungry all the time at work, try working with a therapist.
   • Look for a specialist in your city or ask your PCP to recommend someone. The therapist will give you the support you need and help you overcome the problem.
5. 5 Talk to your doctor. If you still feel hungry throughout the day, despite changes in diet and daily routine, make an appointment with your doctor.
   • Feeling physiologically hungry throughout the day is not considered normal, especially if a person regularly eats full meals and snacks.
   • Talk to your doctor about your appetite and hunger. Explain how long your increased appetite has been going on and what you did to fix the problem.
   • Talk to your doctor regularly about your progress. This will allow you to identify a possible disease in time.
   • If you think you need nutritional advice, ask for a referral to a dietitian.

Tips

• A combination of techniques may be required to combat hunger in the workplace. Find what works for you through trial and error. Do not give up!
• If you get distracted while eating, you will feel hungry later, no matter how much you eat.
• Don't eat at your desk. Better to have lunch with a colleague.
• Do not watch TV, YouTube, or anything else while eating.
• Put your phone aside while eating.