10 Ways to Control Hunger Pangs When trying to Lose Weight

By:Himanshu Sharma, Onlymyhealth Editorial Team,Date:Feb 27, 2015

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Have you been trying to lose weight for quite some time but been always finding yourself on a waging war with your stomach? You may not reach your goal unless you deal with constant food cravings.
  • 1

    Deal with Hunger Pangs

    Have you been trying to lose weight for quite some time but been finding yourself on a waging war with your stomach? You may not reach your goal unless you deal with constant food cravings. To make your weight loss program, you have to try to get thinner without giving in to those pangs. Here is what you should do to keep those pesky hunger pangs away.

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  • 2

    Eat Breakfast

    One of the top reasons behind hunger pangs is skipping meals, particularly breakfast. Not only does it generate bouts of cravings, but also leads to snacking and binging later in the day. Hunger pangs usually begin 12 hours after the last ingestion of food. Make sure you don’t miss the morning meal.

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  • 3

    Stay Hydrated

    When you feel hungry, distract yourself and down a glass of water. Staying hydrated can keep you on course with your weight loss goal. Health experts recommend eight glasses of water a day.

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  • 4

    Make it Spicy

    Add spice to your meals and snacks to keep hunger pangs at bay. The spicy aromas of ginger, turmeric, curry, chilli powder and cayenne will send a message to the brain that you are full.

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  • 5

    Protein in Every Meal

    Protein is credited to be an appetite suppressant. According to a research that was done at the University of Wollongong in Australia, eating two ounces of protein with every meal spikes energy levels, increases fat metabolism, making you remain full for long.

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  • 6

    Watch your Sugar

    According to a study done at the University of Florida, communication between the digestive tract and the brain’s fullness centre may get disrupted with sugar intake which makes appetite-control difficult. Avoid eating simple sugar foods alone and ensure you mix them with your meal to control hunger.

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  • 7

    Exercise Regularly

    According to a study in the American Journal of Physiology Regulatory, Integrative and Comparative Physiology, any form of aerobic exercise helps regulate appetite to control hunger pangs.

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  • 8

    Healthy Snack

    Snacking has an important role to play in the success of a weight loss program. When done strategically and in the right manner, it can manage hunger and reduce binging. Make sure that you have 100 calories or less in your snacks to stay on course with your calorie goal. Fruits, vegetables, nuts and low-fat dairy products are the snacks that can help reduce hunger pangs.

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  • 9

    Eat Slowly

    Many scientists have found there to be many health benefits of eating slowly. A study in the Journal of Clinical Endocrinology & Metabolism suggests that eating slowly results in a greater sense of fullness and reduces the intensity of hunger pangs.

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  • 10

    Chew Gum

    Working your jaws to chew your food is one excellent way to prevent hunger pangs. When you feel hunger coming on, chew a low-calorie gum. According to a study at the University of Rhode Island, chewing gum before and after meals lowers hunger and also helps burn calories.

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  • 11

    Get a Good Night’s Sleep

    When you are sleep deprived, two hormones – leptin and ghrelin – are directly affected. These are the hormones that regulate appetite. Getting seven-eight hours of sleep ensures that these hormones work properly and thus curb your appetite.

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