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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 41,129 times.
There are many reasons why people need to fast or stop eating for a certain period of time. For example, medical procedures such as surgery require fasting. You might even want to learn how to control and manage hunger between meals so you can cut back on snacks or avoid overeating during the day. Even when you’re trying to lose weight, anyone who is fasting can feel hungry from time to time, and there are plenty of ways to make your stomach feel full without eating. A few general dietary changes and a few tips when you’re fasting or not eating can help you control and manage hunger.
Steps
Trick Your Stomach That You’re Full
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Chewing gum. Chewing gum will make your brain and stomach believe you are eating or feeling full. [1] X Research Source This not only stimulates the brain to feel full, but also ensures that your mouth is busy eating.
- Make sure you chew sugar-free gum so you don’t get extra calories. Chewing gum can even burn 11 calories in an hour. [2] X Research Source
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Take a stone. Swallowing ice cubes will induce a feeling of fullness like chewing gum. [3] X Research Source Ice cubes have the added benefit that they dissolve into water, and make you feel full. [4] X Research Sources
- Try some sugar-free flavors for your ice cubes if you don’t like the taste.
- Be careful with ice cubes if your teeth are sensitive or you wear braces as they can cause pain.
- You can also try buying sugar-free and calorie-free popsicles and eating them instead of chewing on ice cubes.
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Drink a lot of water. One of the most effective ways to feel full without eating is to drink plenty of water throughout the day. Drinking water will fill your stomach and also keep you hydrated.
- Dehydration can send signals to the brain like hunger signals. If you don’t drink a lot of water, you may feel hungry when you are really thirsty. [5] X Research Sources
- Carbonated drinks can also be a good choice as the foam will fill your stomach.
- If you don’t like plain water, flavor it by adding some lemon, lime, cucumber or even fruit like raspberries. Just make sure you don’t eat any fruit you put in the water!
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Drink herbal or flavored tea. Drinking flavored drinks can help settle your stomach and calm your hunger.
- You can use other herbs like licorice root, burdock, nettle, and fennel to help suppress appetite. [6] X Research Source Blanching herbs in hot water will give you a delicious cup of tea and fill your stomach with water.
- Also try herbal teas or unsweetened flavored teas.
- Tea and coffee are also good options as the caffeine will help suppress your appetite (for the short term) while filling your stomach with water. [7] X Trusted Source Mayo Clinic Go to Source
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Brush one’s teeth. If you start to feel extremely hungry and don’t want to eat anything, brushing your teeth can help you feel full. Not only does it spoil the taste when eaten after brushing, but the mint flavor in toothpaste will also stimulate the brain to feel full. [8] X Research Sources
- Use mint or cinnamon toothpaste. Research shows that not only mint, but spicy flavors like cinnamon can help suppress cravings. [9] X Research Source
- This also curbs sugar cravings, as the sweetness from the toothpaste can temporarily satisfy the sweetness in the teeth.
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Suck on sugar-free mints or candies. One thing is clear that mint flavor can suppress appetite. [10] X Research Source Swallowing mints will not only suppress appetite, but also keep your mouth from eating other foods.
- Make sure you suck on sugar-free mints like Altoids, so you don’t consume unnecessary calories. [11] X Research Source
- Even just smelling menthol stimulates the brain to make the stomach feel full. [12] X Research Source
A Distraction from Hunger
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Ask yourself if you are really hungry. Sometimes, when we are stressed, depressed, depressed, or angry, we may feel hungrier. But in reality, they are just strong emotions that can generate signals like hunger. [13] X Research Source To find out if you are experiencing true natural hunger, ask yourself:
- When was the last time I ate? If it’s been more than 4-5 hours, you can be naturally hungry.
- Is it close to regular eating times?
- Did I skip meals today?
- Am I experiencing normal hunger signals? These include: feeling empty, stomach rumbling, or grumbling.
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Meditation. Taking time to meditate is an effective way to curb your appetite. Deep belly breathing will help fill your stomach with air and can calm you down.
- A recent study found that meditation helps you become a “slower” eater because you become more attuned to hunger cues and less interested in eating without discomfort. [14] X Research Source
- If you are extremely hungry, close your eyes and focus on your breathing until the feeling passes. [15] X Research Source
- You can also try walking meditation. This is a type of meditation activity that can help you focus, calm your mind, and keep hunger at bay.
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Exercise a lot. Sweating not only burns calories and helps you burn fewer calories, but it also suppresses cravings for up to two hours. [16] X Source of Research By increasing your exercise intensity and increasing the amount of time you exercise, you can stimulate hormones that help you feel fuller and reduce cravings.
- Aerobic exercise lowers the levels of ghelin and at the same time increases the amount of the appetite suppressant hormone in your body. [17] X Research Source
- Adding time, or increasing the pace a bit, to your cardio exercises will maximize the effects of reducing hunger. [18] X Research Sources
- If you feel hungry after a workout, try drinking a glass of water. Usually hunger pangs are a sign of thirst. [19] X Research Source
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Write a to-do list. When a craving or desire to eat hits, it can be difficult to distract yourself from the thought. It can be helpful to write a list of activities you can do to help distract yourself. [20] X Research Resources You can try:
- Listening to music
- Read a book or magazine
- Housework
- Take a bath or shower under hot water
- Watch a movie
- Play game
Changing Other Factors to Deal with Hunger
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Get enough sleep. It is recommended that adults get at least seven to nine hours of sleep each night. When you lack sleep, your body produces more ghelin, a hormone that causes hunger in the body. The higher the ghelin concentration, the more hungry you will feel all day. Research shows that a sleep-deprived body needs more carbohydrates.
- Go to bed early or wake up later if possible so you can get the recommended sleep time.
- Also turn off lights, electricity, and other lighting or sounding devices. Even a small distraction can make it hard for you to fall asleep or stay asleep.
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Do not skipping meals. If you want to feel full without eating to lose weight, it’s still important to make sure you eat regularly. This will not only help your body lose weight more efficiently, but it will also ensure you get the proper nutrients to stay healthy.
- Research shows that skipping meals can increase hunger throughout the day and can cause you to overeat. [21] X Research Source
- Plan to eat at least three meals a day. If meals are spaced more than four to five hours apart, you may need to snack alongside your main meal.
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Eat whole and complete foods. Your food choices also affect how full you feel. By choosing whole foods (like fruits, vegetables, or whole grains) that stabilize blood sugar and don’t digest quickly, you’ll feel fuller longer after a meal. [22] X Research Source
- Foods that are high in water and fiber like fruits and vegetables will also help you feel full longer because they contain more fiber in your meals. [23] X Research Source For example, you should eat 130 g of raspberries or 140 g of cooked whole-grain spaghetti for added fiber. [24] X Trusted Source Mayo Clinic Go to Source
- Thin soups or stews are good choices because they are often high in water, protein, and fiber. Adding ingredients like vegetables, beans, and herbs helps you feel fuller for longer. For example, beans and lentils are high in fiber, while vegetables including split peas are other high-fiber options. Add lean meats like chicken or beef for extra protein. [25] X Trusted Source Mayo Clinic Go to Source
- Try hummus and cut veggies like succulent cucumbers to help you feel fuller between meals. [26] X Research Sources
Advice
- Always consult your doctor before changing your eating habits. If your doctor tells you to fast or stop eating, make sure you understand when to stop eating and when you can start eating again.
- Do not stop eating completely to lose weight. This will put your body into a natural state of hunger and will cause it to store all the calories you consume.
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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 41,129 times.
There are many reasons why people need to fast or stop eating for a certain period of time. For example, medical procedures such as surgery require fasting. You may even want to learn how to control and manage hunger between meals so you can cut back on snacks or avoid overeating during the day. Even when you’re trying to lose weight, anyone who is fasting can feel hungry from time to time, and there are plenty of ways to make your stomach feel full without eating. A few general dietary changes and a few tips when you’re fasting or not eating can help you control and manage hunger.
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