How to Feel Less Hungry

Last Updated: May 6, 2021 References

Have you just eaten breakfast, lunch, or dinner, but you still feel hungry? Are you sitting in class or at work, trying to avoid thinking about your hunger? There are ways to make your body feel less hungry so you can focus on the tasks and assignments at hand.

Method 1

Method 1 of 3:

Suppressing Your Appetite

1
Have a few glasses of water. Water can pass through your digestive system very quickly, but it can still help decrease your appetite. Sip water and stay hydrated throughout the day to keep your stomach from feeling empty and your hunger levels down.^{[1]
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- You can also try drinking hot water with lemon and cayenne pepper. Cayenne pepper can help to suppress your appetite and help your stomach stay settled and feel full.^{[2]
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- As an alternative to water, have some hot ginger tea. Ginger is a proven digestive tool, and can help to settle your stomach if you are suffering from hunger pangs. Sip hot ginger tea or chew on crystalized ginger.^{[3]
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2
Eat a small piece of dark chocolate. A little dark chocolate can help to lower your food cravings, as the bitter taste of the chocolate signals your body to decrease your appetite. Savor one to two pieces of dark chocolate with at least 70 percent cocoa.^{[4]
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Try a small snack, like almonds or an avocado. Eating a handful of raw almonds will fuel your body with antioxidants, vitamin E, and magnesium. Almonds have also been shown to increase feelings of fullness and help with weight management.^{[5]
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- Avocados are full of healthy monounsaturated fats, which take a long time for your body to digest and can help to suppress your appetite. They're also an excellent source of soluble fiber, which forms a thick gel as it travels through your gut, slowing your digestion. Slice up an avocado and sprinkle some honey on it if you like them sweet, or sprinkle salt and pepper, as well as a squeeze of lime for a savory snack.^{[6]
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Method 2

Method 2 of 3:

Adjusting Your Daily Routine

1
Have a breakfast high in fiber and protein. Consuming more fiber, especially in the morning, will add bulk to your diet and make you feel full for longer. Fiber stays in your stomach longer than other foods, so you will have a sense of being full and less hungry during the day. Protein can also help keep you feeling satisfied, and it suppresses the hormone ghrelin, which signals your brain it is time to eat.^{[7]
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Research source} Try oatmeal with peanut butter or wheat toast and an egg.
- You can also add flaxseed to your breakfast cereal, your yogurt, or your morning smoothie. Flaxseeds are high in fiber and omega-3 fatty acids and can be ground in a coffee grinder or a food processor to then add to foods.
- Omega-3 fatty acids can also suppress your appetite by triggering the production of leptin, which can lead to feelings of satiety.^{[8]
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- Try to eat breakfast within 1-2 hours of waking up.^{[9]
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  Expert Source
  
  Lyssandra Guerra
  Certified Nutrition & Wellness Consultant
  Expert Interview. 25 March 2020.}
2
Get eight hours of sleep a night. Being sleep-deprived can lead to anxious snacking and overeating. A good night’s sleep can reduce your cortisol levels, the hormone that rises when you are anxious or stressed. Avoid stress eating by committing to eight hours of sleep a night.^{[10]
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3
Cut down on your alcohol consumption. Most alcohol can make you hungry and lead to overeating. If you are of age, enjoy a glass of wine or beer at the end of your meal, instead of before or during the meal. This way you will be drinking on a full stomach and be less likely to be hungry later or end up wanting to snack late at night.^{[11]
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4
Schedule your meals. Look at your daily activities and try to schedule your meals for the same time each day, with about three to four hours between them. Eating at the same time each day can help prevent swings in the hormones that control appetite.^{[12]
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- Try to keep healthy, portioned snacks in your purse or backpack in case your meal is delayed and you need a snack.

Method 3

Method 3 of 3:

Doing Activities

1
Focus on a hobby. One study found that a stationary activity, like knitting or crocheting, can help you stop obsessing about food. Focus on a simple hobby you enjoy doing, like gardening, sewing, or even painting. Using a hobby as a distraction can lead to improvement in your skills or abilities and a shift in focus.^{[13]
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- This can be especially helpful if you tend to eat when you're feeling stressed or sad.^{[14]
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  Expert Source
  
  Lyssandra Guerra
  Certified Nutrition & Wellness Consultant
  Expert Interview. 25 March 2020.}
2
Socialize with friends. Don’t keep your hunger pangs to yourself. Instead, call up a friend and go for a walk together or go see a movie. Focus on spending time with friends or family, instead of on your hunger.^{[15]
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- Schedule a routine meet up with a friend during a diet so you have a guaranteed distraction for a certain day and time. This may help to motivate you to get through the day without succumbing to hunger and give you something to focus on instead of your grumbling stomach.
3
Do light exercise. Take a walk around your area or go for run or jog to help you unwind and re focus. According to researchers at the Beth Israel Deaconess Medical Center, exercise strengthens your brain’s powers of executive function, including your ability to think ahead and control your inhibitions. This will then make it easier to stop thinking about your hunger pangs.^{[16]
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- Try taking up a yoga class. Yoga can help you deal with temptations and be a more mindful eater.
4
Write in your journal. Focus your thoughts on the events of the day or a list of ongoing goals you keep in your journal. You may also want to record your eating habits and the times of day when you feel hungry, as well as how you feel emotionally during these times. Writing down your eating habits will help you distinguish when you’re feeling physically hungry and when you’re feeling emotionally hungry.^{[17]
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- Physical hunger usually has symptoms like a growling stomach or lightheadedness. Emotional hunger is when you want to eat but you do not feel physically hungry. Writing down your emotions towards food will help you identify your triggers and prevent them from happening.
- For example, you may find you get hungry in the afternoon, when you begin to get bored with your work and are looking for a snack. You may then want to change up your routine, like exercising or going for a walk in the afternoon, to prevent emotional eating.
5
Solve a problem or complete a chore. Be proactive with your time and complete one item on your to do list. Or look over any chores you can do at home and get them done. Rather than reach for food, reach for the broom, the duster, or the sponge and do your dishes or clean your bathroom.^{[18]
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Expert Q&A

Question

What are some healthy snacks I can eat when I'm feeling hungry?

Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.

Lyssandra Guerra

Certified Nutrition & Wellness Consultant

Expert Answer

Fruit chunks drizzled with olive oil and topped with sprouts and hemp seeds, vegetable seeds dipped in hummus, guacamole, or almond butter, and Medjool dates filled with tahini are all delicious healthy snacks.