Are you the type to snack all day long ? Do you feel hungry all the time, or at least think you do ? If you tend to nibble morning and night (and gain weight before your very eyes !), maybe you’re finding it hard to manage your hunger… So here are 8 valuable tips to start using right now, to better manage that constant hunger that never seems to let up.
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How do you know if you’re really hungry ?
That’s the first question to ask yourself ! And the feeling of hunger isn’t obvious for everyone, far from it ! But hunger is a sensation that appears after some time without eating, and simply pushes us to satisfy that sensation with food. Hunger responds to physiological factors : a rise in ghrelin, the hunger hormone, and a drop in blood sugar levels. The need for energy starts to make itself felt, and the physical signals don’t lie : a rumbling stomach, yawning, lower energy or even drowsiness, a slight feeling of nausea, sometimes headaches and chills. It’s also worth noting that some external signals, such as tempting smells or the sight of appetizing foods, can trigger hunger. So it also has a psychological dimension.
Emotional hunger is something else : it’s more of an urge to eat. That urge can be driven by different emotions : boredom, stress, sadness, anger, frustration, but also simple greed. The main drawback : it is often responsible for weight gain, because it does not respond to any real physiological need. What’s more, emotional hunger is often satisfied with highly caloric foods whether they are sweet, salty, or fatty.
So, the first piece of advice for managing your hunger better is to ask yourself, honestly : am I really hungry, or do I just feel like eating ? If the second option wins out, then ask yourself:
- Why do I feel like eating ?
- Is food the best response to my emotion ?
- What else can I do to respond to it ?
If you’re honest with yourself, you’ll no doubt realize that it isn’t real hunger, but rather using food to silence your emotions. In that case, it seems wiser to face what you’re feeling – the healthier solution for both body and mind !
I’m hungry all the time, what should I do ?
Tip no1 : balance your meals better
What’s on your plate can play a huge role in how well you manage hunger. If you’re not eating enough fiber, complex carbohydrates and/or protein, there’s a good chance you’ll be dealing with cravings just a few hours after finishing your meal. Also watch your intake of fast sugars : they make blood sugar rise quickly, but it drops just as fast, about two hours after a meal. So, to manage hunger properly, the goal is to stay full for longer ! At each meal, include:
- Low- or moderate-GI complex carbohydrates, such as whole grains, legumes, and root vegetables.
- Don’t hold back on vegetables.
- Also eat lean proteins : poultry, fish, eggs, cottage cheese.
Tip no2 : drink water
A very effective trick for managing hunger, for two reasons :
- Liquids fill the stomach and create the impression that you’re « full ».
- Hunger is often just thirst in disguise. The reason : the brain receptors for hunger and thirst are the same ! So what we take for hunger may actually just be a need to drink.
Hydration should come from water, tea, and herbal teas. In fact, if you choose a sugary drink, you’ll only make your hunger worse by triggering insulin release in the body. Not only can this encourage fat storage, but it can also make you feel hungry (hypoglycemia) about an hour after drinking that sugary beverage. Completely counterproductive !
Also, make sure to stay hydrated throughout the day.
Tip no3 : chew !
To manage hunger, it’s important to chew
your food well. What’s the connection ? Chewing not only helps you digest (salivary enzymes do some pre-digestive work), it also gives your body time to release leptin.
What’s that ? It’s the satiety hormone, and the brain takes around 20 minutes to receive the signal that you’re full. By taking the time to chew each bite, and putting your fork down regularly, you give your body time to realize it’s no longer hungry. Smart, right !
Tip no4 : brush your teeth
A well-known trick, still met with plenty of skepticism, but one that really works. Brushing your teeth after a meal helps you manage hunger. It sends a clear signal to the brain that the meal is
over, and that it’s time to stop eating. On top of that, the fresh-mouth feeling and minty toothpaste taste don’t exactly encourage snacking. Very clever indeed !
Tip no5 : shop smart
How can your shopping habits help you manage hunger ? We’ll explain everything ! First step : plan your meals for the week. Second step : based on that plan, write a precise shopping list and stick to it ! Third step : have a snack before heading out to shop. You’re less likely to buy fatty or sugary foods when your stomach is full — it’s proven ! That way, your cupboards and fridge won’t be filled with « temptation foods », only what you need to prepare your meals. And as a bonus, you’ll save money too…
Tip no6 : beat boredom
A message to all those who stick their head in the fridge every time boredom strikes ! First : it’s a very bad idea. Second : it won’t solve your boredom, because once you’ve stuffed yourself, you’ll not only feel guilty, but also frustrated by your lack of activity ! Instead of eating under the excuse of sudden hunger, keep yourself occupied in healthier ways. Reading, exercise, and creative hobbies are all great ways to make the most of your free time and feel fulfilled.
Tip no7 : allow yourself a snack
To manage hunger, you first need to know how to listen to it. And if you really are hungry, eat ! But not just anything, and not just anyhow. Stick to your 3 meals a day, and add a snack to the mix. Mid-morning or in the afternoon, it doesn’t matter. However, the snack should stay light : less than 25% of the recommended daily nutritional intake, or 100 to 150 kcal maximum. So you can opt for:
- A small bowl of cottage cheese with seeds and chopped seasonal fruit.
- A hard-boiled egg and a few cherry tomatoes
- A homemade smoothie
- A slice of wholegrain bread with cottage cheese and ham
- A banana sliced up with 2 tbsp of peanut or cashew butter
Tip no8 : choose food supplements
Finally, to better manage hunger, you can always turn to herbal support and choose food supplements made with plants. For example, our Gélules Minceur Coupe-Faim, which are vegan and made with 100% natural ingredients :
- Carob seed and fucus, known for promoting a feeling of fullness and helping reduce appetite.
- Garnicia Cambogia, which helps support balanced blood sugar levels and fat metabolism.
2 capsules before each meal help calm hunger and reduce the temptation to snack.