Natural Cures for Carb Cravings
How to Resist Hunger
Resisting hunger can take many forms. You could resist by not giving in to your hunger and refusing to eat altogether. Distracting yourself with fun activities is the best way to do this. You might also resist by staying out of situations in which you might feel hungry, like visiting restaurants with your friends. Finally, you might by resist feelings of hunger by preventing hunger altogether through positive choices like eating a healthy breakfast, exercising, and drinking plenty of water.
Reacting to Feelings of Hunger
Seek help if you have an eating disorder.There are a variety of eating disorders, but all are characterized by an unhealthy relationship to food. Excessive attention to what you’re eating, calorie counting, excessive exercise, and binging and/or purging are the hallmarks of eating disorders. If you obsess about your body weight or worry that you’re too fat or too thin, you probably have an eating disorder.
- Since eating disorders can be difficult to solve alone, consult a trained therapist if you struggle with body-image issues or have an eating disorder.
- Seek help from a support group related to your specific eating disorder or to eating disorders generally. Find a meeting near you through organizations like or the .
Identify real hunger.Resisting hunger is not the same as resisting starvation. Neither is it the same as resisting the urge to eat even when you’re full. In order to resist hunger, you must first understand its defining features. These include:
- Thinking about food
- A growling stomach
- Mental plans to eat soon
- Starvation, by contrast, is characterized by low blood sugar levels, jitteriness, and/or a sense of lightheadedness. Starving feels uncomfortable.
- Be aware of your own body and its food-related feedback. If you are satisfied or full, put down the fork and do not continue eating. If you are hungry, it is important to eat a healthy meal.
- Develop an intuitive and friendly relationship with your appetite by knowing the difference between real hunger and simple food cravings.
Distract yourself.If you really don't want to eat right now, do something fun to take your mind off of your hunger. Ride your bike, read a book, or have an interesting conversation with a friend. Instead of focusing over your hunger, redirect your attention elsewhere.
- Don’t do anything you find boring, or you will have a hard time not focusing on your hunger. Studying tedious subjects or doing difficult work are not good activities when trying to distract yourself from hunger.
- Try to engage senses unrelated to food.Hunger is often inspired by the sight, smell, or taste of food. Redirect your senses by, for instance, putting some music on. Sing along and get into the groove. Learn the lyrics if you don't know them yet.
- Visual distractions are also useful. For instance, playing a video game might help reduce intrusive thoughts of food.
Change your attitude toward hunger.Instead of thinking of hunger as a problem to be solved by eating or engaging in some other behavior, look at it as an opportunity. If you’re trying to lose weight, for instance, think about how your unsatisfied hunger indicates that you’re losing weight. If you’re fasting, think about how staying true to the fast will grant you spiritual strength and improve your willpower.
- You could also feel thankful about how much time you’re saving by not eating and spending time in the hot kitchen.
- Think about a time you ate too much and had a stomachache. Recalling this experience might help you resist hunger.
Stick to a routine.Continue your daily routine uninterrupted, as if you aren’t hungry at all. Using this method, there’s no need to take extra steps to distract yourself from your hunger. Instead, just live your life until the hunger has subsided. Remember, hunger doesn’t last forever. Once you learn to let your feelings of hunger pass, you’ll enter a state where (at least temporarily) you are not hungry.
Adjusting Your Behavior to Resist Hunger
Get plenty of sleep.If you do not get at least eight hours of sleep each night, your likelihood of feeling hungry increases. Not only that, but you might eat more than you really need. Turn the lights out when going to sleep. Avoid eating, drinking, and looking at bright TV or computer screens within three hours of your bedtime. Set an alarm clock so you know when to wake up and when to go to sleep. Ensure your bedroom is quiet and at a comfortable temperature.
Take an appetite suppressant.An appetite suppressant, as its name suggests, is a pill or supplement that helps you avoid feeling hungry. There are many commercially available appetite suppressants. Try several and see which works for you. You could also try a natural supplement like St. John’s Wort, which is readily available at most health food stores in capsule form.
- Don’t confuse appetite suppressants with weight-loss pills. The latter are designed to speed up your metabolism, making you lose weight, while the former are intended to keep you from feeling hungry in the first place.
- The US FDA does not regulate dietary supplements before they hit the shelf, although they can later take action if the supplement causes harm or makes false claims.Take them at your own risk and consider consulting a medical professional.
Exercise regularly.Not only does exercise burn calories, it also functions as a powerful appetite suppressant. Short, intense workouts are especially effective at helping you resist feelings of hunger.If you want to resist hunger, go for a run, ride your bike, or go swimming for approximately 25 minutes. Try to really push yourself to the limit.
- Low and moderate-intensity exercise, can actually increase feelings of hunger.
Try a food picture overload.As you might expect, viewing images of food can make you hungrier, which is no help at all.There is some evidence, though, that viewing severalhundredimages of food can eventually reduce your appetite.Consider this as a last-resort strategy, or if you're curious whether this paradoxical result works for you.
Changing How You Eat
Keep a regular eating schedule.When you know when your next meal will be, it is easier to resist hunger. Set a regular and realistic time for breakfast, lunch and dinner. Set an alarm on your phone or watch to indicate when it is time for your next meal. That way, you will be able to stay on track with your scheduled meal times.
- A regular eating schedule will condition you to resist hunger only until your scheduled meal time. When your designated meal time arrives, you will become hungry in expectation of the coming meal.
- If you work a hectic schedule and cannot set regular meal times for yourself, try to think ahead to the next time you’re going to eat.
Eat breakfast.Studies show that people feel fuller throughout the day if they eat breakfast. Eat a hearty breakfast first thing in the morning in order to resist feeling hungry later in the day.
- A good breakfast should avoid added sugar.
- Incorporate fresh fruits like apples, berries, and melon into your breakfast.
- Choose cereal, pancakes, bagels, or toast of whole grains. These have more fiber than other types of grains, and will help you resist hunger.
- Plan ahead. Decide what you’ll have for breakfast the night before you eat it. Set bowls, utensils, and ingredients out the night before so everything is ready to go in the morning.
Drink water.If you drink enough water, it will your stomach. It won't abolish hunger, but it will help. Besides, water is good for you, and thirst can easily be mistaken for hunger if you don't drink enough.
- Aim to drink at least 20 ounces of water per day.
- Instead of water, you could also try herbal tea.
Don’t let yourself get hungry.The best way to resist hunger is to not let yourself get hungry. Eat several small (200-400 calorie), frequent meals and snacks throughout the day. Eat filling, fibrous foods that release energy slowly throughout the day like fruit with granola, a small sandwich on whole wheat, and some fresh vegetables and hummus as a snack.
- Fiber will keep you feeling full.
- Keep a healthy, low-calorie snack on hand. A granola bar, apple slices, or a banana are good options. Break your snack of choice out when you feel hungry and need a little pick-me-up. This way, you won’t let your hunger lead you to fill up on a whole meal.
- Hunger usually strikes about four to five hours after a healthy meal.Set your watch to indicate when four hours has elapsed after your last meal, and help yourself to a snack then (if necessary).
Avoid high-calorie beverages.Juice and soda can add up to quite a few calories, but will not make you feel as full as solid food. Stick to water instead, and fill up on whole fruit and other filling snacks.
Eat blue foods.Blue foods are rare in nature, and blue has the power to suppress the appetite.If possible, dye your food blue. Eggs, rice, and beverages readily absorb blue food dye.
- Use natural food dye from a grocery store to dye your food.
- You could also sit in a room with blue walls, or put your food on a blue plate.
Increase your protein intake.Low protein intake produces hunger. To resist feelings of hunger, eat plenty of lean protein like nuts, beans, and soy. Avoid eating red meat, however, as it can increase your risk for cancer and heart disease.
- Most people need about 0.8 grams of protein per kilogram of body weight. If you are very active, you’ll need slightly more per day.
- Use the to figure out how much protein you need each day.
- Use protein powders to make shakes and smoothies for yourself. These can function as meal replacements if you’re interested in losing weight as well as resisting hunger.
Change your snacking habits.If you typically snack at a certain time -- for instance, when you’re watching TV -- you might have become used to eating when engaged in that activity. Replace the act of eating with another activity. Instead of eating in front of the TV, for instance, you could do curls with dumbbells, or sip a cup of herbal tea.
Avoid crash diets.Crash diets or “cleanse” diets are those in which you dramatically reduce the amount of food you’re eating to 800 calories per day or less.Not only are these diets ineffective, as you’re likely to regain any lost weight within six months following the end of the diet, but you also risk compromising your immune system, dehydration, and heart palpitations.
- If your goal is to lose weight, the only tried-and-true way to do so is to get regular exercise and eat a healthy diet.
- If you do eat something, have something healthy and filling, like fruits or vegetables. Don't stuff yourself with carbs, empty calories, fatty foods, and sugary snacks, as they won't satisfy your craving.
Video: How to STOP Cravings | 8 Natural Appetite Suppressants That Work
How to Make a Sand Castle Cake
Waist measurements, on the other hand, show promise
Kids IQ Takes a Hit With Bad Diet
When Cat Realizes Hes Been Neutered, He Has PRICELESS Reaction
Dream Angels Push-Up Bra
How to Host an Autistic Friendly Family Gathering
How the Internet Watched a Plane Fly Straight Through Category 5 Hurricane Irma
Calvin Klein Goes DownUnder
Sautéed Bok Choy
How to Legally Set Age Limits for Apprenticeship Programs
What to Drink for Proper Hydration During Exercise
7 Hair Hacks You Should Know by the Time You’re 30
How to Perform a Lap Dance for Your Boyfriend or Husband
How to Pack for a Trip to Hong Kong
Woman goes viral for recreating her late mothers final photos