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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
- 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.
- Dried beans (legumes)
- Soup
- Vegetable
- Popcorn
- fresh fruit
- Whole grain rice
- 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.
- 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.
- 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
- 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.
- 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.
- 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
- 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.
Identifying Health Disorders
- 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.
- Because your body isn’t getting the nutrients it needs, it signals the brain to demand more food.
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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