Learning to control hunger is an essential goal for all dieters. Many factors avail to why you feel hungry. The key is to understand your body and the processes that lead you to feel hungry and probably overeat. Here are some ways that you can control hunger.
Get Adequate Rest
At first glance, it may seem irrelevant that getting enough sleep will help you to control your hunger and eating habits. The truth is that when people are fatigued, they tend to eat more. There is a good physiological reason for this. Studies show that when you do not sleep enough, the hormonal make-up of your body changes. Your body experiences a rise in a hormone that increases your appetite. Your body simultaneously sees a drop in a hormone that makes you feel satisfied.
The impact of sleep deprivation is that you feel hungry more often and when you do eat, you do not feel full. This results in eating more often throughout the day and consuming larger portion sizes. To make sure that your body is in proper balance, be sure to sleep eight hours each night. Dropping below six or seven hours of sleep each night makes it harder to control hunger.
Binge eating often results from going for long hours without eating. Or, you may be depriving yourself of favorite foods or important nutrients, leading to overcompensation when you do eat. To control hunger, you will want to enjoy food in moderation and in regular intervals.
It is common for many people to skip breakfast. This may be due to a variety of reasons such as running out of time in the morning, a dislike for typical breakfast foods or a general belief that skipping breakfast will lead to weight loss. In reality skipping breakfast, or meals in general, tends to lead to overeating at other meals or to continual snacking.
Eat regularly. Plan to eat three meals a day. Or if you prefer, eat four or five very small meals throughout the day. To control hunger, you want to avoid going for large stretches of time without eating.
Choose High Fiber Foods
Pay close attention to your food choices. Eat more whole grains, fruits and vegetables because these foods are high in fiber. Fiber fills you up and you will find yourself feeling less hungry. Spread these foods out across your day. For example, eat a piece of fruit with your breakfast. Enjoy a sandwich made with whole grain bread for lunch. For dinner, have a salad full of a large mix of vegetables and low-fat, low-calorie salad dressing.
Drink lots of water, herbal tea, soda water and other drinks that are healthy and sugar-free. Some people eat because they think they are hungry, but in reality, they are thirsty. When you do feel hungry, first drink water. See if it reduces your hunger level. In general, drink eight glass of water each day to stay properly hydrated.