How To Reduce Hunger
When you’re trying to lose weight, you may find yourself preoccupied with food nearly all of your waking hours. There are many reasons people eat other than hunger, but hunger is undoubtedly one of the more difficult feelings to control because it’s physiological. Here are some tips to help keep you feeling full until it’s time to eat your next scheduled meal or snack:
1) Be sure to eat all the food that’s allowed in your healthy diet plan. If you are skipping a meal or skimping on servings, you are likely to be hungry before it’s time to eat again.
2) Breakfast, Breakfast, Breakfast! I can’t say this enough. It seems counterproductive when you start eating breakfast and find yourself even more hungry later in the morning than usual. But eating more in the morning helps reduce your hunger than in the day, and evening time is when people are much more likely to overeat.
Even if you add a morning snack when that hunger hits, it’s likely to prevent you from eating two or three times that many calories in the afternoon-through-bedtime period. The best breakfast is a combination of whole grains (cereal or toast) and lean protein (skim milk, low-fat cheese or cottage cheese, or egg whites).
3) Fill up on low-calorie foods and beverages. The more vegetables you can eat the more full you will feel. Fruits and vegetables contain a lot of fiber and water, so they will keep your stomach full for some time (although fruit can add significant calories when eaten in large amounts–especially dried fruits). Eating foods like pretzels, cookies, candy or soda will give you only immediate satisfaction, and you will want more in just about two hours.
4) Have a few nuts — just a few. About 6-10 nuts of just about any kind will stimulate a hormone in your body to decrease hunger over the next 20 minutes. This is a great tip to use about a half hour before going to lunch, dinner, or a party. You won’t feel starving and be tempted to overeat as soon as you see food!
5) Keep a balance of health in other aspects of your life. Things that can increase your desire to eat include feeling stressed out, not getting enough sleep, or not getting enough exercise. Strive for a balance of these things and do not focus specifically on weight loss to the extent that you forget what it means to have a healthy balance in your life!
6) Stay hydrated. Drink plenty of water and other drinks during the day. When you begin to become dehydrated, your brain will send a signal to stimulate you to drink which is sometimes interpreted as “time to eat.” Try drinking a glass of water when you start thinking about eating. That might do the trick!