How to Control Your Stomach When Dieting

Controlling your hunger when dieting can be a challenge. If you're used to overeating, your stomach will feel hungry even when you know you shouldn't eat more. You can overcome this by changing some behaviors, and including certain foods and beverages in your diet. Have a glass of water and wait a few minutes afterward whenever you want to eat something. Often, craving a certain food is simply a result of being bored or feeling uncomfortable emotions. Wait and think about what you really want before reaching for something to eat; you'll usually find that you don't really want food after all.

Instructions

• 1

  Exercise every day to control your appetite. Exercise releases endorphins in your body, which makes you feel good. The energy you get can reduce your cravings for certain foods, like carbohydrates. Exercise can also keep you motivated to stick to your diet. One chocolate bar can have as many calories as you burn in a 30-minute workout. Many people find that after they exercise, they don't want to waste that effort by eating unhealthy foods.

• 2

  Eat foods that are high in fiber. Fiber fills you up, and helps you stay full longer. This means you won't get as many cravings between meals. Foods high in fiber include whole grains, such as whole wheat bread and pasta, brown rice, beans, legumes and vegetables and fruits.

• 3

  Eat protein. Protein also helps you feel full, so you are less likely to experience cravings between meals. Choose low-fat sources of protein, such as egg whites, chicken breasts, lean cuts of beef and beans and legumes. Include a small portion of protein with every meal and snack. Also, knowing that you can't have a snack, such as crackers and cheese, without having protein can sometimes keep you from preparing the snack in the first place. That, in turn, helps you stick to your diet.

• 4

  Eat smaller meals more often. When you eat three large meals a day, the gap between your meals is longer, and you're more likely to be hungry. Spreading out the calories between five or six mini meals will keep your energy up and your hunger at bay. The key to success when eating more small meals is to keep the calorie count low, at about 200 to 300 calories per meal. This translates to, for example, toast and a hard-boiled egg, cereal and milk, or an apple with cheese.

• 5

  Choose your beverages carefully. Water can fill you up and is calorie free. Drink as much as you want, and have a glass before each meal and whenever you feel hungry. We often mistake thirst for hunger, so drinking water first can help keep you from eating when you're really thirsty. Coffee and tea can give you an energy boost between meals as well, but don't have more than a couple of cups per day. The exception is green tea, which is low in caffeine and full of antioxidants, which can keep you healthy while on your diet, and is recommended as highly as water.