Hunger is the natural body sign of an empty stomach, and with an empty stomach nothing can work properly in your body, every cell in your body needs energy to perform its work efficiently, to begin a new day, and cover all the mental and physical activities of the body, so when you get the hunger signal, you should grab something to eat.
But what if your hunger is fake, what if you’ve just had your lunch but still searching for something else to eat, what if your hunger is no longer a pure signal from an empty stomach!
Can’t stop feeling hungry? Follow these golden tips:
Have 3 main meals and 2-3 healthy snacks in between, having a balanced meal every 3 hours keeps your blood sugar level stable, therefore you won’t find yourself craving junk food, and you’ll feel satisfied throughout the day.
Eat food with high fiber content all the day, focus on fruits, vegetable, legumes, and seeds, you can have these choices as healthy snacks between meals, to keep your stomach full.
Have more protein in your meals, such as lean meat like fish, chicken, cheese, soy, tofu, eggs, lean beef, … etc. Protein helps you feel full by blocking the hunger receptors present in the stomach, so you’d no longer feel hungry.
Focus on dairy products, such as milk and yogurt, preferably low fat, they are high in calcium, which helps break down fat cells, and they are also high in protein, which makes you feel full longer.
Enjoy a rich salad at least once a day, salads are fresh, full of vitamins and fibers, top it with some chicken or tuna, and you will have a really filling meal that lasts for hours.
Drink plenty of water, and sip on warm herbal drinks like green tea, chamomile, and sage, warm beverages may make you feel even more satisfied than cold ones, they fill your stomach, so your brain will sop asking for more food.
Have a vegetable soup when you’re hungry, it’s low in calories, high in fiber, and high in water, which will make you feel satisfied. You can start your meals with it to lower the amount of food you eat and lose weight.
Don’t start your day with a sugary breakfast, like sugary cereals, donuts, pancakes, or waffle. Food with high sugar content will increase the secretion of insulin in your body, which makes you feel hungry throughout the day.
Eat your food slowly, chew your food very well, enjoy every bite you put in your mouth, in this way you will need more time to finish your meal, which will lead to feel satisfied without overeating, and will reduce the possibility to feel hungry later.
Have your calories in a solid form not in a liquid form, don’t drink your calories, save your calories for food instead of beverages, sugary beverages and juices don’t satisfy our appetite like whole food, and will make us feel hungry again in no time.
Drink coffee. Coffee contains Caffeine that suppresses your appetite, especially when the coffee is mixed with low fat milk, you will really feel full.
Have eggs for breakfast, they are rich in protein, healthy fats and many essential vitamins and minerals, they are low in calories. When you begin your day with an egg or two, you’re controlling your appetite, minimizing food cravings, and nourishing your body.
Have an apple before your meal. If you feel that you’re overeating when having your meals, try having an apple prior to your meal, it will make you eat a less food and consume less calories than you would without an apple, because it fills a big part of your empty stomach.
Before eating, ask your stomach one simple question “Are you hungry?” Get yourself inside yourself, find the reason to why are you going to eat, are you really feeling hungry? Or it’s the feeling of stress or boredom? When I used this technique I ended up eating only 60% of what I used to eat, and it really worked!
Keep yourself surrounded with fit friends. Healthy friends who care about their food and bodies will help you in avoiding overeating, your food choices will get affected by them, you’ll start believing that choosing healthy food choices such as a salad and a glass of fresh juice at a restaurant for example is not impossible, and you’ll be more physically active just like them.
Go for a walk. Got a hunger pang? Why don’t you wear your sneakers and go out for a walk? You’ll stop feeling hungry, enjoy fresh air, and burn calories.
Get enough sleep. Whenever I sleep less than 7 hours a day, I notice myself looking for food the whole day, especially those high in fat and calories, as if they would replace the sleep hours I missed. When you don’t get enough sleep, you’re triggering a chemical reaction that makes you hungry all the day, craving sweet and salty foods.
Get Busy. Find something interesting to do, get involved in something you love to do, read a book, talk to a friend, participate a hobby, or try to learn a new language. Keep your mind off of food and avoid snacking out of boredom.
Brush your teeth. Brushing your teeth reduces the possibility of snacking, the flavor of the toothpaste is too strong which reduces your appetite, and at the same time the taste of the food would be awful if eaten after it. That’s why I keep my toothbrush around to avoid feeling hungry, and have a clean teeth all the time.
Chew a gum. Chewing gum between meals may be effective for controlling your appetite, the taste of the gum makes the brain satisfied and no longer asks for a snack, whether it’s sweet or salty.
Keep yourself away from food. When I was in college, I used to spend my time away from where food exists, such as restaurants, cafeterias, cafes, and any other places that serve food. When you don’t see food, you’re decreasing your brain’s desire for that food, so keep away!
Watermelon is super! Watermelon is my supporter in defeating hunger, it is high in water and fiber which makes you feel full and satisfied, and it’s sweet and tasty, it will reduce your craving to high fat sweets.
Have you tried any other super tips? Why don’t you share it in comments below?