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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 7,116 times.
It can be quite frustrating when you find that you eat and drink all the time but feel hungry all the time. There are many factors that contribute to a persistent feeling of hunger. These include consuming inappropriate foods, experiencing an underlying health problem, and confusing emotional hunger with physical hunger. Identifying the cause of your hunger can help you overcome it and lead a healthier lifestyle.
Steps
Use the Right Food
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Have a balanced diet. You may end up feeling hungry if you’re not getting the nutritional benefits of a well-balanced diet. You should make sure you cover all the major food groups. You should eat plenty of vegetables and fruits, lean protein, and whole grains, as well as moderate amounts of healthy fats and oils. [1] X Research Source
- A balanced breakfast might include half a cup of whole-grain oats with a little honey, a cup of raw strawberries, and a half cup of cottage cheese.
- A healthy lunch could be a salad of dark green vegetables with dried cranberries, sunflower seeds, and grated cheese such as feta or goat cheese. You can make your own salad dressing or use a pre-made, reduced-calorie dressing. Don’t like salads? Let’s make a sandwich! Place vegetables, cranberries, and sunflower seeds in the center of a whole-wheat pita or tortilla. You can also add lean meat to your sandwich such as turkey, and drizzle some sauce on top.
- A balanced evening might include about 113 grams of meat or fish, two vegetables, and one whole grain rice. For example, you can make grilled salmon, wild rice, steamed or grilled broccoli, and zucchini.
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Eat foods that are high in fiber. Foods that contain a lot of water or air will have more fiber. They will fill you up quickly and make you feel like you’ve eaten a lot, and this can help when you’re feeling hungry. A few foods that are high in fiber include: [2] X Research Source
- Dried beans (legumes)
- Soup
- Vegetable
- Popcorn
- fresh fruit
- Whole grain rice
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Eat a salad before the main meal. Lettuce has a high water content, so eating a salad with a little dressing before a main meal can help you feel fuller faster and feel less hungry after eating. [3] X Research Sources
- Salads don’t have to be fancy to be delicious. You can put in some greens and lemon juice and piu oil, then add a few cherry tomatoes.
- If you are feeling “greedy” or creative, you can use fruits and vegetables for salads. You can also make a salad from fresh blueberries or parsley with bell peppers or pickled beets.
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Snack on healthy foods. Snacking on energy-dense foods such as fruits and nuts can help you feel less hungry between meals. In particular, beans are a good snack because healthy fats and proteins are digested slowly, giving you more energy than snacks high in sugar. [4] X Research Sources
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Squeeze a little water between the spoons of food. Sometimes, providing extra water can help you eat less. Drinking plenty of water before meals and continuing to take a few sips of water while eating will help you feel full without having to overeat. [5] X Research Sources
- If you feel tired of drinking plain water, you can replace it with another calorie-free drink. Occasionally, you can drink seltzer water instead of regular filtered water.
- You can also drink green tea instead of water. Green tea also acts as an antioxidant, which may contribute to weight loss.
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Avoid junk food. Junk foods, processed foods that are high in fat, salt, and sugar will make you feel hungrier when you eat them. They’re also made to stimulate the taste buds on your tongue, and they’re essentially addictive and make you overeat. [6] X Research Sources
- Foods high in fat can set off a chemical reaction in the brain that makes you eat more, even when you’re not really hungry. [7] X Research Sources
- Processed foods have been completely stripped of nutrients. Your body needs to consume nutrient-rich foods to function properly, so consuming processed foods will cause your body to send out hunger signals even after you’ve just had a meal or snack. with foods containing 1000 calories. [8] X Research Sources
- Eating foods that are too salty can make you crave sweets, so you’ll end up snacking on twice as much food as you need. [9] X Research Source
Avoid Emotional Eating
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Distinguish between emotional and physical hunger. This may come as a surprise, but emotional hunger can disguise itself as physical hunger. Knowing the difference between the two can help you choose the right food. Here are a few differences between the two types of hunger: [10] X Research Source
- Physical hunger develops gradually, while emotional hunger comes on suddenly and immediately.
- Physical hunger does not focus on a particular food, while emotional hunger can manifest through a craving for a certain food or food.
- Emotional hunger can be triggered by boredom, while physical hunger won’t. You should keep yourself busy with other activities. If the hunger goes away, it’s just an emotion. If it still shows up, it could be physical hunger.
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Quench your cravings for a particular food. Sometimes, the craving for a certain food will be quite heavy. You can perfectly respond to that thirst; but you need to realize that this condition is only caused by emotions and should not be seen as real hunger.
- Allow yourself to indulge in a little bit of the food you’re craving. Craving for french fries? You can order a small portion of potatoes and enjoy it slowly. You want to eat chocolate? You can cut a few small pieces of chocolate and enjoy them slowly between sips of coffee or tea.
- Replace with similar food. Want to eat potato chips with salt? Replace it with salted peanuts, which can satisfy your salt cravings while providing you with protein and healthy fats, and will keep you fuller for longer. [11] X Research Source This method will also help reduce your cravings for snacking in the future. You want to eat fried chicken? You can make breaded chicken and bake it in the oven as it will have a similar texture to fried chicken. You want to eat sweet? Use fresh, seasonal fruit.
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Postpone eating. If you start to feel that you want to snack, you should try to delay this process for a few minutes. A few tricks that can help keep you from feeling hungry until your next meal include:
- Smell the fruit. Smelling an apple or banana can provide a temporary satiation to your hunger. [12] X Research Source
- Look blue. Blue acts as an appetite suppressant, while red, orange, and yellow increase this feeling. You should surround yourself with the color blue while working on adjusting to your new eating habits. [13] X Research Source
- Take a walk. If you feel like having a snack, you can go for a quick 15-minute walk (it’s better to go for a walk outside). This action can distract your snack cravings and it will provide you with many other benefits as well. [14] X Research Source
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Minimize stress levels. Elevated stress can cause the body to form more cortisone, and this will make you feel hungry. Minimizing stress levels can reduce cortisone levels and make you less hungry. Here are a few suggestions for reducing stress: [15] X Research Source
- Listening to music. Many people find music to be quite healing. You can create playlists of relaxing music and listen to them often.
- Laugh more. Laughing reduces stress and makes you happier. The next time you feel your stress-induced hunger, you can call up a funny friend of yours or watch a new funny video of a baby or cat on YouTube (whatever that may be). might make you laugh).
- Meditate or pray. Nurturing the spiritual side through meditation or prayer can help reduce stress. You should take some time to be alone and meditate each day.
- Do exercise. Exercise can reduce stress and help cut down on hunger pangs caused by boredom. Even walking for 30 minutes a day can make a huge difference to mental and physical health.
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Get enough sleep. Sleep is good for your physical and mental health. It helps reduce stress, helps you deal with stress more effectively, and overall, sleep makes you healthier. Most adults need 7 to 9 hours of sleep each night.
Identifying Health Disorders
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Avoid letting yourself experience low blood sugar. Low blood sugar, also known as low blood sugar (gluco), can make you hungry. It can also make you shaky and light-headed. You can check your blood sugar with a glucose monitor, or you can change your eating habits to deal with this. [16] X Research Source
- Eat small meals often. [17] X Research Source
- Avoid foods with high sugar content. Even if “hypoglycemia” sounds like you need more sugar, foods high in sugar won’t be the solution. Instead, you should choose foods that release energy more slowly.
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Diabetes testing. If you feel hungry all the time, you may have Type 2 Diabetes. This disorder is caused by the body’s inability to use insulin to separate sugars from nutrients and provide nutrients. allow them to enter the bloodstream. [18] X Research Sources
- Because your body isn’t getting the nutrients it needs, it signals the brain to demand more food.
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Thyroid test. Hyperthyroidism, or an overactive thyroid, can make you feel hungry all the time. The thyroid gland controls metabolism, or the rate at which the body processes food. Overactive thyroid will cause food processing to happen too quickly, causing the body to require more food. [19] X Research Source
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Watch out for an eating disorder. If you’re constantly feeling hungry because you’re not getting the nutrients you need, you may be experiencing an eating disorder such as anorexia or bulimia (overeating). [20] X Trusted Source Mayo Clinic Go to Source Even extreme diets can lead to anorexia. If you are underweight, you are unhappy with your body shape and have trouble eating, or if you vomit after eating, you should seek help from a mental health professional right away. instantly.
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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 7,116 times.
It can be quite frustrating when you find that you eat and drink all the time but feel hungry all the time. There are many factors that contribute to a persistent feeling of hunger. These include consuming inappropriate foods, experiencing an underlying health problem, and confusing emotional hunger with physical hunger. Identifying the cause of your hunger can help you overcome it and lead a healthier lifestyle.
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