How To Avoid Feeling Hungry All The Time: 15 Steps

It can be frustrating to feel that despite eating all the time, you are always hungry. There are many factors that cause these feelings of constant hunger. These include eating the wrong types of food, suffering from underlying health problems, and mistaking emotional hunger for physical hunger. Treating the cause of your feelings of hunger can help you overcome them and lead a healthier lifestyle.

Eat the right foods

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Eat a balanced diet. You may feel hungry if you don’t get the nutritional benefits of a balanced diet. Make sure you eat foods from each of the food groups. You should eat plenty of vegetables and fruits, lean proteins and whole grains, as well as a moderate amount of healthy fats and oils.

A balanced breakfast might be a half cup of whole grain oatmeal with a little honey, a cup of fresh strawberries, and a half cup of cottage cheese.

A healthy lunch might be a salad with a mix of dark greens, dried cranberries, sunflower seeds, and crumbled cheese, such as feta or goat cheese. You can make your own dressing or choose to use one that is low in calories. You don’t like salads? Make yourself a burrito! Roll those greens, blueberries, and sunflower seeds into a pita or whole wheat tortilla. You can also add a lean meat (such as turkey) to the tortilla and put a little dressing on it.

A balanced dinner might be a 4 oz (113 g) serving of beef or fish, two vegetables, and whole grains. For example, you can serve yourself grilled salmon, wild rice, steamed or roasted broccoli, and roasted zucchini.

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Eat bulky foods. Foods that contain a lot of air or water have a higher volume. These will make you feel full faster and give you the feeling of having eaten a large amount, which will help if you feel hungry. Some foods with higher volume are:

Legumes

Soup

Vegetables

Popcorn

Fresh fruit

Whole grains

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Eat salad before meals. Lettuce has a high water content, so eating a salad with a light dressing before your meal can help you fill up faster and feel less hungry after consuming your meal.

A salad doesn’t have to be complicated to be delicious. Try combining a vegetable mix in lemon juice and olive oil, then top it with some cherry tomatoes.

If you’re feeling more ambitious or creative, try mixing fruits and vegetables into your salad. You can make a salad that includes fresh blueberries or strawberries along with peppers or marinated beets.

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Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Eat healthy snacks. Eating high-energy snacks like fruit and nuts can help you feel less hungry between meals. Nuts in particular are a good snack to fill you up, as their healthy fat and protein content digest slowly, giving you more energy than a sugary snack.

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Drink water between each bite of food. Sometimes increasing the amount of water you drink can help you eat less. Drinking plenty of water before you eat and continuing to drink while you eat will help you feel fuller without overeating.

If you’re tired of drinking water, combine your routine with other options that are free of calories. Sometimes you can replace plain water with sparkling water.

You can drink green tea instead of plain water for a change. Green tea also acts as an antioxidant, which can help with weight loss.

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Avoid junk food. Junk food (processed foods that are high in fat, salt, and sugar) makes you feel hungrier when you eat it. It’s also made to stimulate your taste buds and ultimately leads to addiction and overconsumption.

High-fat foods trigger a chemical reaction in your brain that tells you to eat more, even if you’re not really hungry.

Excessive food processing causes them to lose their nutrients. Your body needs nutrient-dense foods to function efficiently; therefore, it will send a hunger signal even if you just ate a 1,000-calorie meal or snack.

Eating salty foods makes you want to eat sweet foods, so you end up eating twice what you need.

Avoid eating on emotional impulses

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Distinguish emotional hunger from physical hunger. This may surprise you, but emotional hunger can easily be disguised as physical hunger. Knowing the differences between them can help you make the right food choices. Here are some characteristics in which the two types of hunger differ:

Physical hunger builds slowly, while emotional hunger is sudden and immediate.

Physical hunger is not specific to one type of food, while emotional hunger can manifest as an intense desire for a particular food or type of food.

Emotional hunger can be triggered by boredom, while physical hunger cannot. Try to keep yourself busy by doing something else. If the hunger goes away, it was emotional. If it persists, it could be physical.

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Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Calms cravings for specific foods. Sometimes the desire for a specific food can seem overwhelming. You can respond to that desire, just recognize that this desire is probably emotional and not related to true hunger.

Eat a little of the food you want to consume. Do you have a death desire to eat French fries? Buy a small portion and enjoy slowly. Do you want chocolate? Buy a couple of small blocks of dark chocolate and eat them between sips of coffee or tea.

Replace what you want with similar foods. Do you feel like eating salty potato chips? Try replacing them with salty nuts, which can satisfy your craving for something salty and provide protein and healthy fats that will keep you full longer. This may reduce your desire to snack in the future. Do you feel like eating fried chicken? Try eating a breaded and baked chicken that can give you a similar texture to fried chicken. Do you want to eat something sweet? Eat a seasonal fruit that is fresh.

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Delay your feeding. If you’re starting to feel like you want a snack, try delaying your eating for a bit. Here are some tricks that can help you reduce your feelings of hunger until the next meal is served:

Smell fruit. Smelling an apple or banana can temporarily satisfy feelings of hunger.

Look at something blue. The blue color acts as an appetite suppressant, while red, orange and yellow increase it. Surround yourself with blue things as you adjust to a new eating schedule.

Take a walk. If you feel ready for a snack, try a brisk 15-minute walk instead (preferably outdoors). This can distract you from your desire to snack, and exercise will benefit you.

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Reduce your stress levels. Increased stress causes your body to produce more cortisol, which makes you feel hungry. Reducing your stress can reduce the amount of cortisol and make you feel less hungry. Here are some tips to reduce stress:

Listen to music. Many people consider music as therapy. Make an anti-stress playlist and give yourself a mental break by listening to it often.

Laugh more. Laughter reduces stress and makes you feel happier. The next time you feel stress-related hunger, call your funny friend or watch a funny new viral video of a baby or cat (whatever makes you laugh) on YouTube.

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Meditate or pray. Nurturing your spiritual side through meditation or prayer can help reduce stress. Every day, set aside some time to be alone and quiet with your thoughts.

exercise. Getting enough exercise can reduce stress and help reduce hunger caused by boredom. Even walking for 30 minutes every day can make a big difference in your physical and emotional health.

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Sleep enough. Sleep is good for your physical and mental health. It can help you reduce stress, deal with increased stress more effectively, and stay healthier in general. Most adults need 7 to 9 hours of sleep each night.

Identify medical disorders

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Avoid hypoglycemia. Hypoglycemia, or low blood sugar, can make you feel hungry. It can also cause tremors and dizziness. You can measure your blood sugar level with a glucose monitor, or you can treat the effects of hypoglycemia with changes in your diet.

Eat small meals frequently.

Avoid sugary foods. Even if “low blood sugar” makes you think you need sugar, eating foods high in sugar isn’t the solution. Instead, choose foods that allow for a longer continuous release of energy.

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Get tested for diabetes. If you’re always hungry, you may have type 2 diabetes. This disorder occurs because your cells are unable to use insulin to extract sugar from nutrients and get it into your bloodstream.

Since your body is not receiving adequate nutrition, it sends a signal to your brain asking for more food.

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Get a thyroid exam. Hyperthyroidism, or an overactive thyroid, can also make you feel hungry all the time. The thyroid controls your metabolism, or the speed with which your body processes food. An overactive thyroid processes food too quickly, causing your body to need more food.

Cómo evitar sentir hambre todo el tiempo: 15 Pasos

Watch out for eating disorders. If you’re hungry all the time because you’re not getting adequate nutrition, you may have an eating disorder like anorexia or bulimia. Even extreme dieting can be a form of anorexia. If you have low body weight, are unhappy with your body image and have trouble eating, or if you purge (vomit) yourself after eating, seek help from a mental health professional right away.

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