9 Ways To Stop Feeling Hungry

9 Ways To Stop Feeling Hungry

Are you always looking for food (any food) to satisfy those hunger pangs in between meals? Well you can keep your hunger pangs at bay by following these top tips. 

 

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Eat Regular Meals

Whatever you do, don’t skip meals. Skipping meals can cause your blood sugar levels to drop. In search of a quick energy hit, you’ll be more likely to reach for all the wrong foods and end up binging on fatty or sugar convenience foods like cakes, chips or chocolate. Sure, these foods will satisfy your hunger for a short amount of time, but before long you’ll be in search of food again and cycle will continue. At a minimum make sure you enjoy three meals, at roughly the same time, each day.

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Fill up on fibre

Fibre slows the movement of food through the gut helping to keep you feeling fuller for longer. Fibre may also delay the absorption of nutrients such as glucose, thereby increasing insulin sensitivity and influencing the secretion of the hormone CCK (choleocystokinin), which promotes feelings of satiety. Fibre is found in plant-based foods so be sure to base your meals around foods like wholegrains, nuts, seeds, lentils, legumes, fruit and vegetables.

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Drink water

Water adds volume so it can help to fill up your stomach without any additional kilojoules. It’s also important to keep yourself well hydrated, as often dehydration can be mistaken for those 3pm sugary cravings and unnecessary kilojoules. Drink water from the moment you wake up in the morning and continue regularly throughout the day.

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Power up with protein

Protein suppresses the hunger hormone ghrelin, meaning you feel satisfied sooner. It also helps keep you feeling fuller for longer and can help in reducing the amount of food you eat at the next meal or snack. So make sure protein rich foods like meat, chicken, fish, dairy products, legumes, nuts and eggs feature in all your meals.

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Slow down your eating

It takes about 20 minutes after food enters your mouth before the brain starts to realise we’re filling up. Slowing down you eating gives you time to listen to your hunger levels, reducing the likelihood of overeating. Put your knife and fork down between mouthfuls and be more likely to eat only what you need.

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Get enough sleep

Not getting your beauty sleep affects your hunger hormones, making you hungrier and more prone to weight gain. Aim to get seven to eight hours of sleep each night.

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Up your vegetable intake

Non-starchy vegetables think capsicum, celery, leafy greens, zucchini and broccoli can be eaten in unlimited quantities, as they’re high in water and fibre, but low in kilojoules. This makes them the perfect food to fill up on. Fill ½ your plate with vegetables or salad at both lunch and dinner.

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Sip on soup

Soup is a great snack option, as well as a suitable entrée as it helps crush hunger cravings. A bowl of soup looks substantial, which gives you the impression that it will fill you up. It also takes up a lot of space in your stomach, stimulating the stretch receptors that send signals to your brain letting you know that you are full. Research shows that enjoying low-kilojoule soup can result in 26 per cent less being eaten at the subsequent meal.

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Move your body regularly

Exercising stimulates the release of certain appetite-suppressing hormones such as PYY and PP, which tell the brain when the stomach is full. Research also shows that when people increase their activity levels, they became more satisfied with the same amount of food, suggesting that exercising regularly may in fact help us to better regulate our appetite. Just remember not to reward yourself with large helping of your favourite foods after your session!

 

Photo Credits: Ingimage

CAITLIN (53 of 58)About the author
Caitlin Reid is a unique health professional with qualifications as an accredited nutritionist, accredited exercise physiologist and yoga teacher. Caitlin is passionate about all things health and wellness, and keeps up-to-date with the latest health research, which she uses when contributing expert advice to health, fitness, lifestyle and food companies. She is also the nutrition expert for the Women’s Fitness magazine, the dietitian for the South Sydney Rabbitohs and ambassador for Papaya Australia. Follow Caitlin on Instagram @caitlinareid or visit her website.

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