How to Deal With Hunger When Losing Weight

In theory, losing weight comes down to simple math. If you take in fewer calories than you expend, the pounds will come off. But in reality, there's another piece to the weight-loss puzzle: hunger. When your stomach is growling and your mind is drifting to your snack stash, it can be difficult to stick to your diet. In order to reach your weight loss goals, you're going to have to find an effective way to deal with hunger.

Instructions

Dealing With Hunger When Losing Weight

• 1

  Eliminate high-fat, carbohydrate-loaded snacks like pretzels, crackers, potato chips and sweets from your pantry. Studies show that because these foods are slow to produce a feeling of fullness, they often lead hungry snackers to overindulge. By switching to healthy snacks that are high in protein -- foods, such as yogurt, cottage cheese or almonds -- you will take in fewer calories and satisfy your appetite more quickly.

• 2

  Increase the protein content of your meals. Just as high-protein snacks will curb your cravings, meals filled with lean protein like egg whites, poultry, nut butters and beans will keep you feeling satiated between meals.

• 3

  Replace unhealthy saturated and trans fats in your diet with healthy fats, such as avocado, olives and nuts. The oleic acids found in these foods can activate the part of your brain that controls the sensation of fullness, according to the U.K. Daily Mail.

• 4

  Eat a larger breakfast and smaller dinner. Most people eat a light breakfast -- if they eat breakfast at all -- and a light lunch, then spend the rest of the day fighting off hunger until they can gorge themselves at dinner. But by consuming most of your calories before noon, your appetite is more likely to stay satisfied all day.

• 5

  Drink water when you feel hungry. Many people mistake the sensation of thirst for hunger, according to FamilyDoctor.org. Staying hydrated can stop hunger pangs and keep you feeling full.

• 6

  Increase the intensity of your workouts. According to Health.com, intense aerobic workouts like running can lower levels of hunger-causing hormones, keeping cravings at bay for up to three hours.