Six Tips to Control Hunger

There are some tips and guidelines that can be followed to control hunger. The important thing is to have a balanced diet that’s rich in nutrients. On the contrary, a low level of calories can be harmful to your health.
Six Tips to Control Hunger

Last update: 23 February, 2019

There are people who stop eating when they become stressed. On the other hand, others can’t control their hunger. A voracious appetite not only appears during strict low-calorie diets but also when there’s anxiety due to the uncertainty and instability of daily life.

In fact, it’s possible that the very beginning of this article arouses your appetite. In that case, reading to the end is necessary. Firstly, you have to know that the metabolism—which controls feelings hunger and fullness—is regulated by chemical processes instructed by hormones.

Consuming fewer calories sets off the alarms in your metabolic system that warn the body of a shortage of energy. Consequently, this activates the leptin hormone or “hunger hormone”. In regards to the influence of stress in the process of controlling hunger, hormones are also associated.

According to the European Medical Institute of Obesity, an adverse social scenario is a sufficient reason to cause people to secrete fewer neurotransmitters. The absence of dopamine, serotonin, and noradrenaline raises anxiety levels. As a consequence, it becomes difficult to control hunger, which feels infinite.

Six ways to control hunger

These can be interesting techniques to avoid an excess of appetite:

1. Eat slowly

Sitting down to enjoy each meal helps us to reach a feeling of satiety. Chewing slowly and chatting after a meal allows digestion to happen more efficiently. It’s estimated that the brain needs about 20 minutes to feel satiated.

Mealtimes should be well taken care of, in a quiet place, neither too cold or too hot. The idea is to get away from the workplace, the television, and everything that generates distraction. Focusing on food makes it easier to control hunger.

It's estimated that the brain needs about 20 minutes to feel satiated.

2. Eat snacks between meals

You can avoid cravings between meals by organizing a diet that includes snacks. You must follow this routine to the letter, at least while trying to control your hunger. How often do you have to eat? Every three hours is sufficient time to avoid succumbing to the scourge of hunger.

Another suggestion is to not go food shopping on an empty stomach. Otherwise, it’s highly likely you’ll leave the store with many items that don’t add to the desire to control hunger. You also shouldn’t play sports without first having something to drink.

3. Prepare meals that nourish you enough

What you eat is undoubtedly essential to control hunger effectively. If you have a salad for lunch and dinner, it’s very likely that you won’t be able to stop thinking about food all day.

4. Great allies against hunger

Hunger can be satiated with fruit during the morning and afternoon. During main meals, whole grains produce satiety and since they’re rich in fiber, they will promote the sensation of being full. Also, don’t forget to eat nuts.

On the other hand, low-fat dairy products give the body casein and serum proteins, which are especially good at providing satiety to the body. Soups during winter offer fewer calories and can be consumed freely, either at lunch or dinner. The homemade ones containing oatmeal are the best.

5. Teas also help

Teas are a perfect incentive to control hunger, especially when using stevia instead of sugar. It’s a natural sweetener that not only sweetens, but also regulates glucose, pressure, and anxiety.

Moreover, some herbs favor appetite control. Passionflower, valerian, orange blossom, and lemon balm are easy to prepare and you can drink them before you eat main courses.

6. Foods rich in amino acids

Raising serotonin levels by incorporating foods that are rich in essential amino acids is also a way to control hunger. Spinach, tofu, asparagus, pineapple, and bananas are excellent for centering the state of disposition or mood.

Bread is one of the most doubtful foods in the west. However, consuming it intelligently can generate satiety. A simple way is by smearing it with olive oil. Whole wheat bread or rye bread for breakfast can provide joy and satiety for the entire day, as well as energy for exercise.

Hunger can be satiated with fruit.

Tips for hunger control

Lastly, we’ll add two final tips for controlling hunger. First, remember to always rest between seven and eight hours a day. This reduces stress and stimulates the hormones that generate satiety.

During the day, if you feel that hunger is about to strike, eat cereal bars, homemade oatmeal and raisin cookies, fresh fruit, or the appetizer that you prefer in order to feel good and not suffer from hunger. With these tricks, you will already have a large part of the problem solved.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.