To manage your weight, you often have to work at managing hunger for various reasons. You might feel hungrier while getting used to different portion sizes or eating different foods than you're used to. Your body knows something is different, so you may feel hungrier while everything is in flux. Or maybe you’re working out more and getting hungry at different times than usual because of increased activity. You don’t want to leap into eating more right away, so managing your hunger is an important skill to learn. To help you in the process, here are six simple tips for hunger management:
- S-l-o-o-o-w down. Your body takes about 20 minutes to signal it’s had enough food. Leafy greens and other vegetables and fruits are good choices to help slow down your eating and fill you up. Many fruits and vegetables are crunchy and take longer to eat and are filled with healthy fiber to slow down digestion as well. Take your time to savor every bite!
- Break the fast. Eating a morning meal makes it less likely you’ll overeat during the rest of the day. Plus, eating a tasty, healthy breakfast can start your day off on the right foot.
- Make room for snacks in your daily eating plan. Foods with fiber or protein, such as a small piece of cheese, whole grain crackers or nuts, will help keep you from feeling famished between meals.
- Select high-fiber foods and recipes. They’ll help you feel full longer and help you with managing hunger.
- Choose foods with high water content—whole fruits, whole vegetables and broth-based soups—to help reduce hunger.
- Stay calm. Develop ways to cope with stress so you’re less likely to overeat. Stress can be hard on the body, so look for lifestyle tips that can help make your day less stressful.
The more you work at it, the better you'll get at managing your hunger. Our six simple tips for hunger management can get you started. Explore more exercise, diet and lifestyle topics in our Healthy Living hub.