What to do to not have hunger? 15 Simple Tips!
Are you always hungry? We often eat unnecessarily, to entertain ourselves or because of anxiety. It’s a common problem and that’s why I’m going to tell you what you can do to avoid hunger in 15 simple tips. I will explain some tips and tricks that you can apply since you finish reading this article.
On the other hand, you may often feel like eating, but you also suffer from overweight. In that case, you can also benefit from certain ways that you can do to lose appetite and begin to lose weight.
The biggest drawback of eating when you’re not hungry is that in the end it leads to more problems: it makes you feel guilty and lowers your self-esteem. On the other hand, those extra calories can seriously damage your health and guide you to overweight or obesity.
When glucose levels are low, the liver sends signals to the hypothalamus to replace them and that’s when we get hungry. The problem is when we go to eat without even feeling those signs, or doing so at the slightest sign.
How not to be hungry? Practical and simple tips
1-Choose foods high in fiber
Foods high in fiber are low in calories and increase the feeling of fullness. Among others, some are: wheat bran, chia , wholemeal bread, peas , carrots, lentils, chickpeas, peanuts or almonds.
2-Drink first water
It is a habit that I myself have become accustomed to and have been practicing for a few months when I read it in a book.
A good test to check if you are hungry is to drink a glass of water and wait 15 minutes to see if you are still hungry.
Also, dehydration causes hunger, so it is necessary to be always hydrated. It is recommended to drink 1.5-2 liters of water daily, more in summer.
3-Are you hungry to eat an apple?
This advice I heard on television. If you’re not hungry to eat an apple, you’re not supposed to eat a steak, pasta or any other dish.
4-Eat in small plates
In a recent study, participants ate more calories when presented with food on a plate and with a napkin (as a mealtime signal) than when presented in a plastic dish (ie, a snack sign) or a snack).
A common problem is that you usually eat more than you need, you usually serve too much food.
One solution is that you get used to serving yourself less. For example, instead of putting a huge chop on the plate, put one that is half. Or instead of putting two steaks, put one on.
6-Get enough sleep
It is known that little sleep increases appetite and food consumption. Sleep therefore the recommended hours, which are actually the best for you to feel energized and awake. Read this article if you want tips to sleep better.
7-Eat more slowly
With the lifestyle of the western world, people eat excessively quickly and hardly ever feel full. If you eat more slowly, you will be able to observe the sensations of your stomach and feel if you really are hungry. Not only this, but you can avoid eating impulsively and avoid inadequate amounts and food.
8-Eat fruits first
This is another habit that I have been practicing for more than a year.
Before, I used to eat a lot of first and second courses and ended up so satiated that I did not feel like eating fruits.
I heard that, to digest better, it is convenient to eat a fruit first and then continue with the first course. In addition to improving digestion, if you first eat a fruit, you will have made sure to eat the healthiest food first (they are the best foods against cancer ) and you will be less hungry to continue with less healthy foods.
9-Meditate and focus on the food
One of the benefits of meditation is that it helps you lose weight. But not only that, but it will help you to know better the sensations of your body and to control them.
In addition to being able to practice meditation for 10-15 minutes a day, it is recommended that you focus on food instead of being more aware of television.
10-Avoid the images of delicious foods
A study in a neuroscience journal ( Journal of Neuroscience ) showed that seeing images of delicious foods led to activate the reward center of the brain and feel therefore more hungry.
Consuming sugar can alter the hormonal balance of your intestines, slow down the production of leptin (hormone that suppresses the appetite) and increase the ghrelin (hormone that stimulates the appetite).
12-Wash your teeth right after eating
Surely after washing your teeth you have less desire to eat and return to dirty them. If you finish eating and brush your teeth, you will avoid eating unnecessarily.
Salt leads to dehydration and there are many people who are not able to distinguish hunger from thirst.
14-Do not go where others eat
Often during breaks from work or a class people eat junk food and often at inappropriate times. It is likely that you join, so to avoid it, you can do another activity or at least be aware that it can affect you to avoid it.
15-Do something to distract yourself
When you feel the feeling of hunger, despite having eaten recently, you can exercise, some activity, reading or anything that allows you to distract and forget about the sensations. Normally, if you immerse yourself in the new activity, you will forget the sensations and you will lose the desire to eat.