Are constant hunger pangs driving you to distraction? Is your mind focused on your next snack rather than the task at hand? For some people, hunger pangs arise from stress, boredom or from restricting calories too much; but in some cases an overly demanding appetite can come from an underlying medical problem such as diabetes or thyroid disease. That’s why it’s important to see your doctor to rule out medical conditions that can cause an increased appetite. Once you have a clean bill of health, you can concentrate on getting those annoying hunger pangs under control.
To Curb Hunger Pangs, Make Sure You’re Eating Enough
First, it’s important to make sure you’re eating enough calories and that you’re eating something substantial before heading out the door in the morning. Studies have shown that people who skimp on breakfast are more likely to gain weight because they consume more calories later in the day. Begin the day with a breakfast that’s high in fiber and protein to help keep the hunger pangs at bay until lunch time. A bowl of hot oatmeal and a hard-boiled egg is a filling and nutritious option.
To confirm that you’re not skimping on calories, use an online site to calculate your calorie requirements based on your height, build, and activity label – then make sure you’re getting them. Excessive calorie restriction will only backfire on you – causing you to overeat out of hunger and inevitably slowing down your metabolism.
To Curb Hunger Pangs, Enjoy a Stick of Gum
Some people drink coffee in an attempt to curb hunger pangs, but this can quickly lead to an unhealthy caffeine addiction. A new study published on foodquality.com shows that one of the best ways to keep hunger pangs under control is to chew sugar-free gum. Subjects were given sugarless gum to chew for twenty minutes before and after eating a meal, and their blood sugar levels and resting metabolic rate were measured at regular intervals. The researchers found that the subjects who chewed gum burned five percent more calories than they normally would and reported a greater sense of satiety. According to the researchers, the jaw motion associated with chewing gum sends a message to the brain that the need for food is being met (based on the chewing motion) and that no more food is needed. Popping a stick of gum after a meal also helps to prevent boredom – another common cause of overeating.
Stop the Hunger Pangs with Movement
Another effective way to curb hunger pangs is to take a short walk when the urge to explore the refrigerator hits. Studies show that aerobic exercise reduces appetite. Plus, it burns calories too! Keep a food diary for a few weeks and try to get a feel for what motivates you to snack. Is it stress, boredom, or real hunger? A food diary will also make you more aware of how often you’re nibbling.
Don’t Stop the Hunger Pangs this Way
Whatever you do, don’t curb hunger pangs by taking diet pills or weight loss supplements. Pills rarely work and they can have dangerous side effects. Reach for a stick of gum and take a walk instead.
References:
http://www.confectionerynews.com/The-Big-Picture/Chewing-gum-may-keep-appetite-at-bay-study
http://www.sciencedaily.com/releases/2008/12/081211081446.htm
