How to Control Hunger Quickly

Managing hunger is a valuable skill to have, as constant feelings of hunger can lead to frustration and make it difficult to maintain a healthy weight or stick to a diet. Often, "hunger" is triggered more by boredom than by actual physical need. However, if your stomach starts growling and you are genuinely hungry, there are a few things you can do to quickly reduce the sensation of hunger.

Self-Questioning. When you feel hungry or crave something, take a minute or two to question yourself. This will help you figure out the best course of action to manage your hunger.

• We often feel hungry when we're not truly hungry, but simply bored, thirsty, stressed, or craving a specific snack. There are many reasons behind hunger that don't involve actual physical need, so self-questioning can be very helpful.
• Take a minute to think: Is your stomach growling? Do you feel empty inside? When did you last eat? Are you feeling stressed, anxious, or upset? Are you just bored? Answering these questions can help determine if you’re genuinely hungry.
• If your body is truly hungry, eat a prepared snack or wait for the next meal. You can also use some tips to manage your hunger.
• If you're not actually hungry, try distracting yourself with an activity until the craving passes.

Drink water or tea. You often feel hungry or crave something, but it might just be thirst. Hunger and thirst signals are often similar and easy to confuse.

• Water can fill your stomach and help prevent hunger. It also sends signals to your brain that you’re full.
• If your stomach starts growling, drink two full glasses of water. Or, carry a bottle of water to sip throughout the day to avoid dehydration.
• Warm or hot water will make you feel more satisfied. The flavor and warmth of the water can mimic the feeling of having a meal. Coffee or hot tea are great options, but if you're watching your weight, choose sugar-free varieties.

Brush your teeth. This is one of the quickest ways to stop cravings in just a few seconds. You will crave snacks less after brushing your teeth.

• The taste of toothpaste will instantly curb your cravings. Plus, you won’t feel like eating after brushing your teeth.
• Keep a travel toothbrush with you so you can brush your teeth whenever you're hungry, especially if you're away from home.

Find an enjoyable activity. Pay attention to the signs of hunger. If you think you’re hungry but don’t actually feel the hunger, you may be craving food for another reason.

• Eating out of boredom is very common. Change your focus by engaging in another activity. This will distract your mind for a moment and make your cravings disappear.
• Go for a walk, talk with friends, read a good book, do housework, or browse the internet. Research suggests that you’ll crave food less while playing a game like Tetris.

Chew gum or suck on a mint. Some studies show that chewing gum or sucking on a mint can reduce hunger instantly.

• The act of chewing or sucking, along with the taste of the gum or mint, signals to your brain that you’ve satisfied your craving, which is why this trick works.
• Choose sugar-free gum or mints. These options generally have few calories and are a great way to stop hunger pangs, especially if you're on a diet.

Eat breakfast. While there are many tricks to quickly control hunger, eating a regular breakfast helps reduce feelings of hunger throughout the day.

• Skipping breakfast will likely make you feel hungrier later. Additionally, research shows that people who skip breakfast tend to consume more calories. Those who regularly skip breakfast also experience increased insulin levels, which can lead to weight gain.
• One study found that a breakfast rich in fats, protein, and carbohydrates helps control hunger for the entire day.
• Examples of satisfying breakfasts include: scrambled eggs with low-fat cheese and whole-grain toast, whole-wheat English muffins with peanut butter and fruit, or oatmeal with nuts and dried fruits.

Eat enough protein. Protein plays a vital role in the body, and one key point about protein is that it helps you feel full longer than other nutrients. Additionally, protein reduces cravings for sugary and fatty foods.

• Choose lean protein sources (especially when managing weight) for both main meals and snacks. This ensures you get enough while feeling satisfied throughout the day.
• Lean protein sources include seafood, poultry, lean beef, pork, eggs, low-fat dairy, beans, and tofu.
• Remember to eat protein within 30 minutes after exercising. Protein helps muscles absorb energy and promotes growth.

Choose fiber-rich foods. Numerous studies show that people who follow a fiber-rich diet feel fuller and more satisfied compared to those who consume less fiber.

• There are several reasons why fiber-filled foods are great for filling you up. One reason is that they require more chewing, which slows down your eating rate and helps you feel more satisfied. Fiber is typically coarse and helps the body feel full longer.
• Vegetables, fruits, and whole grains are usually high in fiber. These foods keep you full longer than others.
• Salads or vegetable soups are particularly effective as they are fiber-rich yet low in calories.
• Fiber also helps regulate blood sugar levels and control hunger.

Satisfy cravings in a healthy way. Often, your body isn’t really hungry, but you still crave something. Occasionally indulging is fine, especially when you do it in a healthy way.

• There are many healthy foods that can replace sweets or chips. Make smart choices when you crave something.
• Eat fruit to satisfy a sweet craving. An apple or orange provides fiber and vitamins, along with sugar to curb your sweet tooth.
• Snack on a handful of salted nuts if you crave something savory and crunchy.
• Eat raw vegetables with dip or hummus if you want to chew on something crunchy with a savory, spicy flavor.

Don’t skip meals. If you want to avoid hunger pangs, it’s crucial to eat regularly throughout the day. Skipping meals or having too much time between meals will make you crave food more.

• For long-term results, plan meals that suit your needs. Some people report feeling less hungry with three meals a day, while others feel hungrier and need to eat five or six times a day.
• If there are 4-5 hours between meals, you’ll need to have a snack. This will help control hunger and prevent cravings.