How to Control Hunger Quickly

Controlling hunger is a useful skill you should have. Being hungry all the time can make you frustrated and make it difficult to maintain your weight or diet. Oftentimes, the “hunger” occurs primarily out of boredom, not physical need. However, if your stomach starts to growl and you are really hungry, there are a few things you can do to reduce hunger quickly.

Table of Contents

Curb Hunger Quickly

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Self-questioning. When you feel hungry or crave food, stop for a minute or two and question yourself. This will help you determine the best thing to do to curb hunger.

We often feel hungry when the body is not really hungry but just because of boredom, thirst, sadness, stress or just craving for some attractive snack. ^{[1] X Research Sources} There are many different causes of hunger that cause you to eat, so asking yourself questions can help.
Take a minute to think: Is your stomach growling? Do you feel your stomach is empty? When was your last meal? Do you feel stressed, anxious or frustrated? Feeling bored? Answering these questions can help determine if you’re really hungry.
If your body is really hungry, eat a prepared snack or wait until the next main meal. You can also apply some tips to reduce hunger.
If you’re not really hungry, find an activity that distracts you until you forget your cravings.

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Drink water or tea. You often feel hungry and want to eat but are actually just thirsty. The signs of hunger and thirst are often similar and easy to confuse. ^{[2] X Research Source}

Water can fill the stomach and help prevent hunger. Besides, it sends a signal to the brain that you are full.
Drink 2 full glasses of water if your stomach starts to growl. Or you can bring a bottle of water to drink throughout the day. This will help you avoid dehydration.
Warm or hot water will help you feel more satisfied. The taste and warmth of the water makes you feel like a meal. Hot coffee or tea is the best choice. However, if you want to maintain your weight, choose the sugar-free variety.

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Brush one’s teeth. This is the fastest way to cut off cravings in just a few seconds. You will have less cravings for snacks after brushing your teeth. ^{[3] X Research Sources}

The taste of toothpaste will help cut cravings immediately. Moreover, you will not feel appetite after brushing your teeth.
Bring a travel toothbrush to brush your teeth when hungry, in case you have to go away from home.

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Find a fun activity. Notice the symptoms of hunger. If you think you’re hungry but don’t feel hungry, you’re craving food for another reason.

Eating out of boredom is very common. Change your mind by participating in another activity. This will distract your thoughts for a while and make your appetite go away. ^{[4] X Research Sources}
Go for a walk, talk to a friend, read a good book, do housework or surf the web. One study found that you have less appetite when you play Tetris puzzles. ^{[5] X Research Sources}

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Chew gum or suck on mints. Some studies show that chewing gum or sucking on mints immediately reduces hunger. ^{[6] X Research Sources}

The sensation of chewing and sucking along with the taste of the candy tells your brain that you’ve satisfied your cravings and this is why this trick works so well. ^{[7] X Research Sources}
Choose sugar-free gum and mints. In general, these two are low in calories and are a good way to stop the discomfort of hunger when you are on a diet.

Control the Hunger of the Day

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Have breakfast. Although there are many tips to help you control hunger quickly, eating breakfast regularly will reduce hunger throughout the day. ^{[8] X Trusted Source Mayo Clinic Go to Source}

Skipping breakfast will make you feel more hungry during the day. Besides, according to the results of a study, people who skip breakfast tend to consume more calories. People who regularly skip breakfast will have increased insulin levels, causing weight gain. ^{[9] X Trusted Source Mayo Clinic Go to Source}
One study found that a breakfast high in fat, protein, and carbohydrates reduced hunger throughout the day. ^{[10] X Research Source}
Examples of breakfasts that keep you hungry include: scrambled eggs with low-fat cheese and whole-wheat toast, whole-wheat honeycomb toast with peanut butter and flowers. berries or oats with nuts and dried fruit.

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Eat enough protein. Protein plays an important role in the body. However, one thing worth noting about protein is that it helps you feel full longer than other nutrients. ^{[11] X Research Source} Furthermore, protein also helps reduce cravings for high-sugar and high-fat foods. ^{[12] X Research Source}

Choose low-fat sources of protein (especially when you’re controlling your weight) in your meals and snacks. This will help you make sure you’re eating enough and give you a sense of satisfaction with your eating throughout the day.
Low-fat proteins include: seafood, poultry, lean beef, pork, eggs, low-fat dairy products, legumes and tofu.
Remember to eat foods with protein within 30 minutes of exercising. Protein will help muscles absorb energy and grow. ^{[13] X Research Source}

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Choose foods rich in fiber. Many studies show that people with a high-fiber diet feel fuller and more satisfied than people with a low-fiber diet. ^{[14] X Research Source}

There are various inferences for the stomach-filling effect of fiber. One is that high-fiber foods require a lot of chewing, which slows down your food intake and helps you feel more satisfied. Fiber is usually coarse and will help the body feel fuller. ^{[15] X Research Source}
Vegetables, fruits, and whole grains are often rich in fiber. These foods keep you full longer than others.
Salads or vegetable soups are especially effective because they are high in fiber but low in calories.
Fiber also helps regulate blood sugar and control hunger. ^{[16] X Trusted Source Mayo Clinic Go to Source}

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Satisfy cravings in a healthy way. Usually your body won’t be really hungry, but you still crave something. It’s okay to pamper yourself from time to time, especially if you do it in a healthy way.

Many healthy foods can be substituted for sweets or snacks. Make smart choices when you crave food.
Eat fruit to satisfy sweet cravings. An apple or orange provides fiber and vitamins along with sugar to help satisfy sweet cravings.
Eat some salted nuts if you crave something salty and crunchy.
Eat raw vegetables with a dipping sauce or hummus when you want to munch on something chunky and salty.

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Don’t skip meals. If you don’t want to deal with hunger, eating regularly throughout the day is very important. When you skip meals or are too far apart, you will crave more. ^{[17] X Research Source}

For lasting results, create an eating plan that works for you. Some people say they feel less hungry when they eat three meals a day. Others become hungry faster because they need to eat 5-6 meals a day.
If meals are spaced 4-5 hours apart, you will need a snack. This will help you control hunger and cravings.

Steps

Curb Hunger Quickly

Control the Hunger of the Day

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