There are several reasons why people need to fast or not eat for some time. Before an operation, for example, you have to be sober for a few hours or days. Or maybe you just want to learn how to better control and curb your hunger and appetite between meals, so you don’t over-snack and eat fewer calories overall because you’re trying to lose weight. Everyone who fasts experiences hunger pangs at some point, but luckily there are a few tricks to cope without having to eat. A few minor adjustments to your diet and general behavior are often enough to eliminate the nagging hunger.
This is how you trick your brain and stomach into believing that you’re eating and that you’ll soon be full. Not only will this make your head stop thinking about food, you’ll also keep your mouth busy simultaneously. Make sure you’re chewing sugar-free gum so you don’t burden yourself with unnecessary calories. Then you can even burn an additional 11 calories per hour by chewing.
This activates the same physical reactions as chewing gum. Ice cubes also have the advantage of being made of water, which fills the stomach and helps hydrate you. Flavor the ice cream with sugar-free flavorings if you don’t like them that way. Be careful with ice cubes if you have sensitive teeth or wear braces, as they may cause pain from the cold. You can also buy low-calorie, sugar-free popsicles and suck them instead of the ice cubes.
One of the most effective ways to fill your stomach without eating is drinking water. It provides a physical feeling of satiety and supports vital bodily functions. Many people confuse thirst with hunger because the two can feel very similar. If you haven’t had enough to drink, you may not be hungry at all, just thirsty. Feel free to drink mineral water, because the carbonic acid can also help to fill up your stomach. If you don’t like plain water, add some lemon, lime, cucumber, or even fruits like raspberries. However, only use them as flavoring and do not drink them!
Drinking something flavorful can help settle your stomach and quell your hunger. You can also use things like licorice root, burdock, fennel, or nettle to help curb your appetite. Pour hot water over them and make a brew out of it. This is how you combine the benefits of the natural substances with the water that fills your stomach. Drink herbal teas or fruit teas without sugar. Not only tea, but also coffee is a good option, because caffeine curbs the appetite in the short term and at the same time you fill your stomach with liquid.
If you get hunger pangs and don’t want or are allowed to eat anything, brushing your teeth can help. Not only does this give you a pleasant taste in your mouth, but the fresh smell of the toothpaste also signals your brain that it doesn’t need to feel hungry anymore. It is best to use a mint or cinnamon-flavored toothpaste. Research shows that not only mint, but also spices like cinnamon can help suppress hunger. In this way you can also conquer your craving for sugar, because the sweetness of the toothpaste is probably enough to tame your craving for sweets, at least for a short time.
It has been proven that the smell of mint can suppress appetite. With peppermint, you can conquer your craving for sweets and keep your mouth busy. Again, make sure your candies are sugar-free so you don’t consume unnecessary calories. Just the smell of mint oil can help you stop feeling hungry.
Sometimes feelings of hunger also surface when we are simply stressed, bored, depressed or angry. In truth, these are just strong emotions that can trigger hunger-like feelings. To find out if you are really physically hungry, ask yourself the following questions: When was the last time you ate something? Has it been more than four or five hours? Then you may be hungry. Would it be time for a regular meal soon? Did you skip a meal today? Do you feel real hunger signals? These include an empty feeling in the stomach, stomach rumbling or attacks of stomach pain.
Taking a complete break can distract you from hunger pangs. Breathe in deeply to inflate and calm your abdomen. A few years ago, a study showed that meditation can make people more “mindful” eaters, as you become more in tune with your body and thus with your hunger and eat less out of boredom. When you get a hunger pang, close your eyes and focus on your breathing until the feeling passes. Try walking meditation. This active type of meditation can help you focus, relax, and get rid of your appetite.
When you work up a sweat, not only do you burn calories and consume fewer of them, you can suppress your appetite for up to two hours. If you train a little more intensively than usual, you activate hormones that give you a feeling of satiety and suppress your appetite. Aerobic exercise lowers levels of a substance called ghrelin and increases levels of an appetite-suppressing hormone in your body. Intensify your cardio training with intervals, i.e. short units at maximum strength, to maximize the appetite-suppressing effect. If you’re hungry after a workout, drink a large glass of water. Hunger is often actually thirsted.
When the appetite kicks in, it can be difficult to shake it off. Then it can help if you already have a ready-made list of things you could do instead. Examples include: Listening to music, Reading a blog or magazine, Housekeeping Taking a bath or shower, Watching a movie, Playing a game
Adults should get at least seven to nine hours of sleep a night. When you don’t get enough sleep, your body produces more ghrelin — the hunger hormone. Higher ghrelin levels make you more hungry overall throughout the day. Studies show that a sleep-deprived body demands more carbohydrates. Go to bed earlier and sleep longer if you can, so you get at least 7 hours of sleep. Turn off lights and any electronic devices that produce noise or light. Even the smallest distractions can keep you from falling asleep and disrupt sleep.
You must eat regularly if you want to feel full without overeating because you want to lose weight. Not only can your body lose weight more effectively, you also ensure that you get enough nutrients. Studies show that if you skip meals, you’ll feel more hungry and eat more overall throughout the day. You should plan at least three meals a day. An extra snack is appropriate if your meals are more than four or five hours apart.
Your food choices have a huge impact on how you feel. When you eat lots of fruits, vegetables and whole grains, you stabilize your blood sugar levels and digest more slowly, so you stay full longer. Foods high in water and fiber, like fruits and vegetables, will keep you fuller longer because they add bulk to your stomach. For example, you could eat a cup of raspberries or whole wheat spaghetti to add fiber to your body. Hearty soups and stews work well, as they are high in water, protein, and fiber. You can add vegetables, beans, and herbs to make them more filling. For example, beans and lentils are high in fiber and protein, as are split peas. Lean meat such as chicken or beef is also a source of protein. Try hummus with veggies like water-rich cucumbers or high-fiber broccoli to keep you full for longer.