How to Quiet Your Hunger Pains

When you're feeling hungry, you can eat just about anything to fill the void and stop your stomach from grumbling, but the wrong choices can quickly translate into a weight gain. If you're watching your waistline, you can stop feeling hungry throughout the day by adjusting a few habits and enjoying more foods that quiet your hunger pains without throwing your diet off track.

Instructions

• 1

  Drink a glass of water. Sometimes you might experience a feeling of hunger between meals, but what your body really needs is water. Drink a full 8-ounce glass of water and wait 10 to 15 minutes. You'll likely find that your pangs have passed.

• 2

  Choose fiber-rich, high-water-content foods. Fruits and vegetables are packed with both, and satisfy your hunger by providing plenty of volume to fill your stomach with fewer calories than other foods. Because fiber absorbs water and expands, fruits and vegetables create extra bulk in an empty stomach and slow digestion, helping you feel fuller longer.

• 3

  Eat lean protein. Chicken, turkey and fish are all satisfying, healthy foods that pack a protein punch. Incorporate lean protein into each meal, and you'll ward off hunger longer. Opt for nuts as a healthy, protein-rich snack. Your body digests protein slowly. Approximately 25 to 35 percent of the protein calories you take in are burned during the digestive process. Beans and low-fat dairy products such as yogurt and skim milk are good protein choices if you don't eat meat.

• 4

  Consume whole-grain carbohydrates. Breads, crackers and cereals made with whole grains are filling foods that add fiber to your diet. If you enjoy pasta, try whole-wheat noodles for a healthier, more filling meal.

• 5

  Include some fat with each meal. While it's important to reduce your fat intake if you're trying to lose weight, you'll end up feeling more hungry if you eliminate too much fat from your diet. Olive oil is a healthy fat, and you can cook with it or blend it with vinegar to make a salad dressing that satisfies.