Coping with hunger is the biggest challenge for people who are following a weight reduction program. Hunger is not the same as wanting something to eat. There are several signs that can help distinguish between hunger that comes from stress and hunger that comes from a real physical need.
Ask yourself whether your stomach is growling. Is your energy level dropping. Do you feel a sense of mental fog or irritability.
If you experience one of these sensations, you need a bit of fuel, and these are common symptoms of real hunger. The body will respond when you eat something and you will feel better.
If emotions or stress are driving you, or if you feel like eating something simply because it looks good or smells good, you are probably not truly hungry. In that case, it is recommended to find other ways to cope with the urge to eat.
Protein
Protein works its magic not only on the digestive system. It also affects chemicals in the brain in a way that provides a feeling of fullness and mental sharpness. Protein satisfies hunger better than carbohydrates or fat. Try to include lean protein in every meal and every snack.
Creating a feeling of fullness
Water and dietary fiber contain no calories, but foods that are high in water and fiber have more volume and take up more space in the stomach, which helps create a feeling of fullness. Most vegetables, with the exception of starchy ones such as potatoes, corn, and peas, contain very few calories per serving thanks to their high water and fiber content. Water rich fruits such as melon and pineapple, and fiber rich fruits such as berries, can also be filling at a relatively low calorie cost.
Physical activity
Physical activity may suppress hunger hormones and as a result help curb appetite. However, in order to stick to an exercise plan, the body needs to be properly fueled. If you fuel your body properly before and after activity, you will not experience increased hunger following physical activity.
Fluids
Drinking fluids with meals will make meals feel more filling. Sometimes thirst is confused with hunger, and even though the body is craving fluids, people end up eating. Maintaining proper fluid balance reduces the likelihood of this happening.
Portion size and frequency
Eating small meals every few hours helps maintain stable blood sugar levels throughout the day. This is important because a drop in blood sugar levels can cause hunger to intensify. Even if you think a smaller amount of food will not be enough to satisfy you, knowing that you will eat again in a few hours makes controlling hunger an easier task.