How to Reduce Hunger

For some, nothing makes a diet harder than a grumbling stomach. An out of control appetite can be a dieter's biggest obstacle. Understanding that hunger is a natural process is the first step. Hunger is what signals your body to eat. By signaling hunger, your body gets nutrients to live. Yet, for some, a reduction in hunger is needed to maintain a healthy weight. There are several options available to you if you're ready to tackle that grumbling stomach.

Instructions

• 1

  Eat at regularly scheduled times. Never skip a meal. When you skip a meal, you brain sends out signals that your body needs fuel. An empty stomach sends out ghrelin, a hormone that stimulates hunger. Keep food at work or in your car in case you have to skip a meal.

• 2

  Eat several smaller meals per day. When you increase the amount of times you eat, you increase the amount of leptin your body secretes. Leptin is a hormone that initiates a feeling of being satisfied and full. Eating smaller, more frequent meals will also help stabilize your blood-sugar levels. When your blood-sugar levels are off, you can become weak and dizzy.

• 3

  Start a journal to track when you are feeling hungry. Often, you may think you are hungry, but actually you just may be stressed and looking to comfort your stressful feelings. Learn to feel the physical symptoms of hunger.

• 4

  Drink plenty of water between meals. Sometimes, hunger pains can be confused with cravings for water and hydration. Try drinking eight ounces of water before eating your next meal.

• 5

  Eat complex carbohydrates to reduce your hunger. Foods that are high in fiber and protein should help you tame your hunger. Choose foods like oatmeal, whole wheat products and apples that are healthy and very filling.