Content

• Steps
• Method 1 of 3: Listen to Your Mind
• Method 2 of 3: Trick your body
• Method 3 of 3: Fight Hunger with Diet
• Tips
• What do you need

Fasting, dieting, and strenuous exercise can cause unbearable bouts of hunger. Some scientists even suggest that "fasting days", i.e. days when you eat low-calorie foods can boost immunity and make your body more resistant to disease and stress. If you feel hungry due to what you think is too little, then try to instill the opposite and curb hunger.

Steps

Method 1 of 3: Listen to Your Mind

1. 1 A rumbling stomach doesn't always mean it's time to eat. It is usually caused by the secretion of juices and gases that constantly move around our small intestine.
2. 2 You feel hunger not in your stomach, but in your brain. The pangs of hunger, as the experiment showed, were also after the patient's stomach was removed. So, it is the hypothalamus, not the stomach, that regulates the feeling of hunger.
3. 3 Sleep more. If you don't get enough sleep, melatonin and other hormones can make you feel hungry.Due to lack of sleep, immunity can decrease and the habit of eating a lot of junk food can develop.
4. 4 Control your emotions. Meditate, take yoga lessons, or simply take a hot bath. Releasing tension will regulate the release of hormones (such as ghrelin) that induce appetite.
5. 5 Get tested for diabetes. Insulin is a hormone that causes hunger if your blood sugar is too low. If you are not sure if you have this serious medical condition, get a blood test to make sure that this is not the problem.

Method 2 of 3: Trick your body

1. 1 Drink a full glass of water every time you feel hungry. Some doctors recommend drinking a full glass of water before meals to help you feel fuller faster without eating too much.
2. 2 Prepare food with different spices such as ginger, curry, chili, cayenne pepper. Because of them, signals will be sent to the brain that you are already full.
3. 3 Chew slowly. It takes about 20 minutes to stop hunger and get enough food. By eating slowly, you will quickly realize that you no longer feel hungry.
4. 4 Hide food in cabinets and shelves. Hunger can be triggered by the sight of delicious food. Don't leave food in plain sight, always hide it in the refrigerator or cupboards.
   • As soon as advertising started on TV, immediately switch the channel or go to another room. Tasty food advertised on TV can also whet your appetite.
5. 5 Take a walk. Brisk walking, light jogging, and short exercise can lead to decreased appetite. When you stop moving, you are more likely to feel hungry. But remember that this is just a temporary sensation.

Method 3 of 3: Fight Hunger with Diet

1. 1 If you've been feeling more and more hungry lately, you might want to consider your diet. It is possible that you are simply filling your stomach with foods that do not make you feel full.
2. 2 Try oatmeal with fruits, milk, and nuts in the morning. This breakfast is a great combination of protein and whole grains. This breakfast will leave you full until lunchtime.
   • You can also try an omelet with spinach, cheese, and avocado. The combination of protein, healthy fats and fiber will keep you full for long.
   • Always have breakfast. This will help you control your hunger throughout the day.
3. 3 Eat a lot of protein for breakfast and lunch, as well as a snack. Try turkey, chicken, pork, egg whites, beans, low fat yogurt. This will help you feel full throughout the day. Australian researchers state that protein foods should be eaten every 4 hours.
4. 4 Eat as little sugar and carbohydrates as possible. They are absorbed quickly, so you feel hungry faster. Drink drinks that do not contain sugar, such as tea or water, fruit drink, compote. Sugar only makes you feel hungry.
5. 5 Consume fat. The fats found in olive oil, avocado, nut oils, coconut oil can not only reduce hunger, but also improve your well-being. We can feel hungry when the level of fat in the body drops too low.
6. 6 Don't skip meals. Studies have shown that infrequent meals only increase hunger, contributing to overeating and stress. Eat low-calorie meals to provide your body with nutrients.

Tips

• Keep a diary, note the time of meals in it. This will help control yourself. Record how full you are with each dish.

What do you need

• Water
• Spices
• Protein
• Cereals
• Fats
• Breakfast
• Diary