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If you’re hungry regularly, especially when fasting, this article is for you. BestLifeTips is here to help you find out how to distract yourself from hunger in the proper ways.
Does hunger go away if you ignore it?
When you’re extremely hungry, you’re able to forget about it if you’re in the middle of an intriguing activity.
It seems that you’re able to ignore those hunger pangs until your task is complete.
When a person is hungry, a cascade of triggers notifies the brain that the body needs food. One of those triggers is a hormone called ghrelin.
According to a 2006 review in the journal Physiology and Behavior, “the only mammalian substance that has been shown to increase appetite and food intake when delivered to humans.”
Do, does hunger go away if you ignore it? The answer is yes. Intense activities can distract people from their hunger.
According to Leah Groppo, a clinical dietician at Stanford Health Care in Palo Alto, California, “If you’re really distracted, oftentimes people are able to lose that sense of hunger. Then, over time, it will diminish because you’re still hyper-focused on something else.”
However, if you’re working in an environment where there are enough cues to remind you of your hunger, you’ll likely remember how hungry you are.
So how to distract yourself from hunger? Keep reading to find out!
How to distract yourself from hunger?
Here are tips on how to distract yourself from hunger:
The first tip for how to distract yourself from hunger is to drink water. Water can help decrease your appetite. Stay hydrated throughout the day to keep your stomach from feeling empty and reduce your hunger levels.
Eat a small piece of dark chocolate
A little dark chocolate to lower your food cravings is another choice for how to distract yourself from hunger.
Savor one to two pieces of dark chocolate with at least 70% of cocoa.
Have a small snack
Eating a handful of raw almonds will fuel your body with antioxidants, vitamin E, and magnesium.
Almonds can increase feelings of fullness and help with weight management.
Focus on your work
As mentioned above, intense activities can distract people from their hunger. Focus on your work is a way to forget about your hunger.
A study found that a stationary activity, like knitting or crocheting, can help you stop obsessing about food.
You can use a hobby as a distraction to improve your skill and a shift in focus. This is a great way for how to distract yourself from hunger.
Don’t keep your hunger pangs to yourself. Go out with friends or family, instead of on your hunger.
Write in your journal
Focus your thoughts on the events of the day or a list of ongoing goals you keep in your journal.
Writing down your eating habits as well to distinguish when you’re feeling physically hungry and when you’re feeling emotionally hungry.
Tackle a problem or chore
This is also an effective way for how to distract yourself from hunger.
Rather than reach for food, reach for the broom, the duster, or the sponge and do your dishes or clean your house.
Be proactive with your time. You can complete one item on your to do list, or look over any chores you can do at home and get them done while feeling hungry.
Get enough sleep a night
Avoid stress eating by having enough sleep a night. Being sleep-deprived can lead to anxious snacking and overeating.
Cut down on your alcohol consumption
Alcohol makes you hungry and leads to overeating. Instead of enjoying a glass of wine or beer before or during the meal, drink it at the end of your meal.
This way, you will drink on a full stomach and be less likely to be hungry later or end up wanting to snack late at night.
Keep snacks and other foods out of your sight
The final tip for how to distract yourself from hunger is to keep snacks and other foods out of your sight.
Make sure that your kitchen is off limits after dinner, or at least two hours before bed. Avoid the kitchen or any area in your home that has food when you’re hungry.
How to distract yourself from hunger while fasting?
If you’re hungry while fasting, what should you do? Below are tips on how to distract yourself from hunger while fasting:
Drink plenty of water
Filling up on good, clean water is the number one weapon to combat hunger.
This is the simplest, easiest, and healthiest method for how to distract yourself from hunger while fasting.
Having a cup of organic tea or coffee to start your day or right after a workout
Caffeine and other nervous system stimulants often function to suppress hunger.
Caffeinated teas, such as green tea, black tea, and coffee, promote a feeling of being full and satisfied.
Engage in your work or household chores
Another good way for how to distract yourself from hunger while fasting is to focus on doing your work or household chores rather than your hunger. This will help you keep your mind off your hunger.
Go for a walk
Brisk walking is one of the healthiest things you can do for how to distract yourself from hunger while fasting.
Walking briskly helps to keep your hunger levels low. It provides an enjoyable distraction, and encourage your body to start burning stored body fat as a means for energy.
Play some sports or enjoy a hobby
Playing a sport and engaging in physical activity is a good way to trick your body into fasting and exercise.
Any physical activity is going to enhance the positive effects of fasting, as long as you don’t overdo it.
Munch on some live foods
If you must eat throughout the fasting period and simply can’t control your hunger, then your best option is to eat lightly throughout the.
You should eat only live fruits and vegetables.
How do you ignore hunger pains?
Hunger pains, or hunger pangs, are a natural reaction to an empty stomach. They cause a gnawing feeling or an empty sensation in the abdomen.
However, hunger pains can happen even if the body does not need food. Some situations and conditions can lead to hunger pains, including:
- Sleep deprivation
- Eating the wrong foods
Here are ways to stop hunger pains:
Skipping breakfast can generate stomach hunger pains, leading to snacking and binging later in the day.
You should consume 8 glasses of water a day are recommended. It’s a simple way to reduce your hunger.
Spice up your meals and snacks
Control hunger pain by sending “full” messages to the brain with spicy aromas like ginger, turmeric, curry, chili powder, and cayenne.
These plant extracts also increase metabolism.
Eat protein every 4 hours
Protein help control hunger pains. You can eat 2-3 ounces of protein every 4 hours to avoid hunger pains.
According to a 2008 study published in the American Journal of Physiology, any form of aerobic exercise helps regulate appetite to control hunger pains.
A 2009 study published in the Journal of Clinical Endocrinology & Metabolism found said that eating slowly results in a greater sense of fullness, reducing the intensity of hunger pains.
According to recent research conducted by the University of Rhode Island, chewing gum before and after meals helps reduce your hunger and the amount of calories you eat.
Chew low-calorie gum when you feel stomach hunger coming on to avoid your hunger pains.
How can I control my hunger without eating?
Choose more complex carbohydrate sources over refined carbohydrates to curb hunger
Complex carbs are higher in fiber, making them more filling. Opting for fiber-rich carbohydrate sources, such as sweet potatoes, beans, and berries.
Add protein and fat sources to your meals and snacks
Protein is the most filling macronutrient. This way increases feelings of fullness, which keeps you feeling satisfied throughout the day and reduce hunger as.
Add protein like eggs, tofu, lentils, chicken, fish. Healthy fats such as nut butters, nuts and seeds, egg yolks, avocados, olive oil.
Concentrate on the nutritional quality
Instead of counting the calories in the foods you eat, concentrate on the nutritional quality to decide whether it’s the most filling and nourishing option.
Aside from your diet, you can reduce your hunger by:
- Getting enough sleep
- Staying properly hydrated
- Reducing stress
- Practicing mindful eating techniques
Can you shrink your stomach?
You cannot shrink your stomach, but you can change how your stomach adjusts to hunger and feelings of fullness.
Researchers have found that over time, you can become accustomed to feeling fuller with smaller amounts of food.
You can do that by:
- Eating several small meals per day instead of larger ones.
- Drinking water before eating a meal.
- Eating a diet that includes a lot of healthy food options.
- Waiting for 10-15 minutes when you get a craving to eat.
What food kills hunger?
Here are foods that you should eat to suppress your hunger:
- Sourdough bread
- Peanut butter
- Olive oil
- Dark chocolate
- Chewing gum
Hope that with this article, you can have a healthy and suitable way for how to distract yourself from hunger. Follow BestLifeTips for more information.