Are you fighting a constant battle with your appetite? It can be difficult to control hunger when you’re trying to lose weight particularly if you cut your caloric intake too drastically. So what do you do if your inability to control hunger is sending you to the refrigerator every thirty minutes? Here are some simple changes you can make to your diet and lifestyle that will help you control hunger and control bingeing:
How to control hunger: Plan to eat three small meals and two snacks each day
The best way to control hunger is to be sure you’re eating small, nutritious meals on a frequent basis. Plan your meals out at the beginning of the week and write them down so you know what you’ll be eating and when. Make sure you’re getting nutritionally balanced meals with the appropriate number of calories by using online sites that allow you to plan healthy meals and print them out. By planning three small, healthy meals and two snacks each day you’ll avoid fluctuations in blood sugar that can bring on excessive hunger.
How to control hunger: Eat protein with every meal
Taking in small amounts of protein with every meal helps to control fluctuations in blood sugar levels and control hunger. An excellent way to add protein to your diet in a low calorie form is to eat quality protein sources such as egg whites, tofu, or small amounts of lean turkey or chicken. A small cup of cottage cheese or yogurt sweetened only with fruit makes a tasty, low calorie, high protein snack to help control hunger during the day. Make it a habit of making these choices over foods that are high in carbs.
How to control hunger: Chew gum
If you’re between meals and hungry, instead of heading to the refrigerator, pull out a pack of peppermint sugar-free chewing gum instead. The refreshing, minty taste of the chewing gum will help to suppress an overactive appetite and turn your thoughts away from food. Plus, your mouth will feel so clean you won’t want to eat.
How to control hunger: Take a brisk walk
In some cases, excessive hunger can arise from stress and boredom. Instead of heading for the refrigerator, put on your walking shoes and take a brisk outdoor walk in the fresh air. This can be a good diversionary tactic to take your mind off of eating. The simple act of staying busy and moving around can help to relieve hunger by serving as a distraction.
How to control hunger: Ask yourself if you’re really hungry
Sometimes overeating arises from stress and boredom instead of actual hunger. When you’re tempted to indulge, stop and gauge your hunger level. Rank it on a scale of one to ten. When you really stop to analyze it, you may find you’re not as hungry as you originally thought. Plus, you can always remind yourself that your next meal is close at hand.
Next time you feel those old familiar hunger pangs, try some of these tactics to control hunger and you’ll soon be able to slip into those size six jeans that are waiting in the back of your closet.
