Are you the type to snack throughout the day? Do you feel constantly hungry, or at least think you do? If you tend to nibble morning and night (and gain weight before your very eyes!), you may be struggling to manage hunger… Here are 8 valuable tips to start using right now, to better handle those persistent hunger pangs.
Sommaire
How do you know if you’re actually hungry?
That’s the first question to ask yourself! And the feeling of hunger isn’t straightforward for everyone, not by a long shot! Hunger is a sensation that arises after a period without eating, and simply drives us to satisfy it with food. Hunger responds to physiological cues: a rise in ghrelin, the hunger hormone, and a drop in blood sugar. The body signals its need for energy in ways that are hard to ignore: a rumbling stomach, yawning, low energy or drowsiness, a slight feeling of nausea, and sometimes headaches or chills. It’s also worth noting that certain external triggers — enticing aromas or the sight of appetising food — can spark hunger. So it has a psychological dimension too.
Emotional hunger is a different matter: it’s more of a desire to eat. This desire can be driven by various emotions — boredom, stress, sadness, anger, frustration, or simply a love of food. The main downside: it’s often responsible for weight gain, since it doesn’t stem from any real physiological need. What’s more, emotional hunger is frequently satisfied with foods that are highly caloric, whether they’re sweet, salty, or fatty.
So, the very first tip for managing hunger is to ask yourself honestly: am I genuinely hungry, or do I simply want to eat? If the latter rings true, then it’s worth asking:
- Why do I want to eat?
- Is food really the best response to what I’m feeling?
- What else could I do to address this emotion?
If you’re honest with yourself, you’ll likely realise it’s not real hunger at all, but rather using food to suppress your emotions. In that case, it seems far wiser to face what you’re feeling — a much healthier approach for both body and mind!
I’m always hungry — what should I do?
Tip no1: build better meals
What’s on your plate can have a huge impact on how well you manage hunger. If you’re not eating enough fibre, complex carbohydrates and/or protein, there’s a good chance you’ll be hit by cravings just a few hours after finishing your meal. Watch your intake of fast-release sugars too: they send blood sugar soaring, only for it to crash again two hours later. To keep hunger in check, the goal is to stay satisfied for longer! At every meal, aim to include:
- Low to moderate GI complex carbohydrates, such as wholegrains, legumes, and root vegetables.
- Don’t hold back on the vegetables.
- Include lean proteins too: poultry, fish, eggs, or low-fat fromage blanc.
Tip no2: drink water
A highly effective trick for managing hunger, for two reasons:
- Liquid fills the stomach and creates a sense of fullness.
- Hunger is very often thirst in disguise. The reason: the brain receptors for hunger and thirst are the same! So what feels like hunger may simply be your body’s need for fluids.
Stay hydrated with water, tea, or herbal infusions. If you reach for a sugary drink instead, you’ll only make hunger worse by triggering an insulin response. This not only promotes fat storage, but also causes a blood sugar dip — and renewed hunger — about an hour later. Completely counterproductive!
Make sure to keep hydrating consistently throughout the day.
Tip no3: chew properly!
To manage hunger effectively, it’s important to chew your food thoroughly.
Why does that matter? Chewing not only helps with digestion (salivary enzymes begin breaking food down before it even reaches the stomach), 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 mouthful and regularly setting down your fork, you give your body the time it needs to realise it’s no longer hungry. Smart!
Tip no4: brush your teeth
A well-known trick that still raises a few eyebrows — but one that genuinely works. Brushing your teeth after a meal helps manage hunger. It sends a clear signal to the brain that the meal is over and it’s time to stop eating. On top of that, the fresh feeling in your mouth and the minty taste of toothpaste make snacking far less appealing. Clever, right!
Tip no5: shop smarter
How can your grocery run help you manage hunger? Let us explain! Step one: plan your meals for the week. Step two: based on that plan, write a precise shopping list — and stick to it! Step three: have a snack before you head to the shops. It’s proven that you’re far less tempted to buy fatty or sugary foods when you’re not shopping on an empty stomach. That way, your cupboards and fridge will contain no “temptation foods” — only what you need to prepare your meals. And as a bonus, you’ll save money too.
Tip no6: beat boredom
A word to all those who find themselves raiding the fridge every time boredom strikes! First: it’s a really bad idea. Second: it won’t cure your boredom — because once you’ve overindulged, you’ll feel guilty and even more frustrated about your lack of activity! Instead of eating under the pretence of sudden hunger, find a healthy outlet. Reading, exercise, and creative hobbies are all great ways to make the most of your free time and truly thrive.
Tip no7: allow yourself a snack
Managing hunger starts with listening to it. And if you’re genuinely hungry, eat! But choose wisely and mindfully. Stick to your 3 main meals a day, and add in a snack. Mid-morning or mid-afternoon — either works. Just keep it light: no more than 25% of your recommended daily nutritional intake, meaning 100 to 150 kcal maximum. Some great options include:
- A small bowl of fromage blanc with seeds and seasonal fruit.
- A hard-boiled egg with a few cherry tomatoes
- A homemade smoothie
- A slice of wholegrain bread with cottage cheese and lean ham
- A sliced banana with 2 tbsp of peanut or cashew butter
Tip no8: try food supplements
Finally, to better manage hunger, you might consider a phytotherapy approach and turn to plant-based food supplements. That’s exactly what our Slimming Appetite Control Capsules are — vegan and made with 100% natural ingredients:
- Carob seed and fucus, both known for their ability to promote a feeling of fullness and help reduce appetite.
- Garcinia Cambogia, which helps regulate blood sugar levels and supports lipolysis.
2 capsules before each meal help curb hunger and reduce the temptation to snack.