Are you trying to lose weight or trying to maintain your current weight? Aside from following your workout routine regularly, another key to achieve your ideal body weight is by staying on a healthy diet. Keeping an eye on what you eat can go a long way if you want to fit on a pair of jeans that are two sizes smaller than your current size. However, it’s so hard. Though some of us are guilty of munching out of boredom or frustration, there are some that gets constantly hungry and can’t resist the temptation. Worry no more, this article will give you tips on how to not feel hungry.  

How to Not Be Hungry

Cravings and bouts of hunger are the worst nightmares of those that are on a diet. Beat these crazy cravings by following these effective tips.

1. Evaluate yourself first

Before you indulge to the rumbling of your stomach and grab any food that passes your eyes, do a quick self-scan first.  Evaluate if you’re really feeling hungry or just bored, anxious, nervous or stressed. In most cases, we’re really not hungry after all. If you’re not truly hungry, keep yourself busy to fight boredom or take a walk outside to calm your anxious mind.

2. Have a glass of water

Thirst and hunger exhibit the same signals and many of us get confused between the two. As soon as you feel a bout of hunger, instead of thinking that you are indeed hungry, assume that you are probably just thirsty. Grab a glass of water and if your hunger will pass, that means you were not hungry in the first place.

3. Fancy a toothbrush

We are so used to brushing our toothbrush after a meal, but do you know brushing your teeth is an effective way of curbing your cravings and appetite?  Most of the foods won’t taste good right after you have brushed your teeth, so pack your toothbrush wherever you go so that you would not ask how to not be hungry.

4. Be occupied

If you’re craving food but don’t feel the typical hunger sensations, you’re most likely not hungry at all. A lot of us are guilty of eating because we’re bored. To avoid indulging in these unnecessary cravings, find an exciting activity that will focus your mind on something else aside from food. You won’t be able to think of that cheeseburger anymore if you’re too busy figuring out how to learn this new sport.

5. Gums and mints should be your go-to

Did you know that sucking on mint or chewing on gum is effective in decreasing hunger pangs? Turns out that the sucking and chewing action is a tricky way to signal your brain that you are already satisfied. Choose sugar-free gums and mints as they have very few calories.

6. Have a power breakfast

Breakfast is the most important meal of the day and if you want to avoid unnecessary eating in between meals, you should never leave your house without having a power breakfast. If you eat breakfast that contains protein, fat and carbohydrates, your hunger will significantly be reduced throughout the day.

7. Have plenty of protein in your meal

Another trick on how to not be hungry is by having adequate amount of protein in your diet as it helps you feel full longer compared to other nutrients. It also reduces your high-fat foods and sugary cravings. Choose lean sources of protein such as poultry, seafood, pork, lean beef, low-fat dairy, eggs, tofu and legumes.

8. Don’t forget foods that are high in fiber

Having a diet that is packed with fiber will make you feel satiated and satisfied longer. It also controls your hunger as it is effective in regulating your blood sugar. Fruits, vegetables and whole grain are good sources of fiber.

9. Indulge in your cravings from time to time

You don’t have to penalize yourself by simply staying away from all those yummy treats. Indulge yourself occasionally and choose a healthier alternative to this indulgence. If you’re craving for something sweet, you can grab an apple or some oranges.

10. Eat regularly

If you think that skipping meals is effective in reducing your calorie intake, think again. Going too long between meals will just intensify your hunger and make you eat more on the next meal. Eat three meals a day but with healthier portions.

11. Stay away from sugar

You may get an energy rush after eating a slice of chocolate cake, however, you should know that sugar is not good for your health and you should cut out sugar from your diet if you want to master how to not be hungry.

12. Eat at a slower pace

Instead of gulping down your food, chew it nicely and enjoy every taste and flavor it brings to your mouth. It takes time for the food to reach our stomach and for our body to signal the brain that you’re already full. Prolong your meal by putting down your fork in between each mouthful.

13. Practice meditation

Instead of going to the kitchen the moment you feel hungry, practice some meditation technique instead. It’s effective not only in killing your hunger pangs but also in lowering down your stress and anxiety. Find a comfortable place where you can sit or lay down and listen to your favorite music or to your rhythmic breathing.

14. Stay away from hyperpalatable foods  

It’s quiet scary that there are similarities between hyperpalatable foods and addictive drugs. So what are hyperpalatable foods? These are addictive foods such as processed foods that are high in carbs and fats. Cut them out from your diet and choose healthy alternatives such as fruits and vegetables instead.

15. Have a cup of coffee  

Having a cup of coffee will not only give you a jolt of energy, but it also helps decrease your appetite. Coffee increases the production of a hormone called peptide, which is responsible for promoting a feeling of fullness.