Distract Yourself from Hunger

If you're trying to lose weight, and find yourself hungry after you’ve already eaten, you may need to find ways to get your mind off eating. Often, when we are bored or under stimulated, we get hungry and start snacking. Fight off this boredom by focusing on doing activities and adjusting your daily routine to avoid hunger pangs.

Steps

Suppressing Your Appetite

1. Drink water. Water can pass through your digestive system very quickly, but it can still help decrease your appetite. Sip water and stay hydrated throughout the day to keep your stomach from feeling empty and keeping your hunger levels down.
   • You can also try drinking hot water with lemon and cayenne pepper, or hot ginger tea. Cayenne pepper can help to suppress your appetite and help your stomach stay settled and feel full. Ginger has been used for centuries as a digestive tool, and can help to settle your stomach if you are suffering from hunger pangs. Sip hot ginger tea or chew on crystallized ginger.
2. Eat a small piece of dark chocolate. A little dark chocolate can help to lower your food cravings, as the bitter taste of the chocolate signals your body to decrease your appetite. Savor one to two pieces of dark chocolate with at least 70 percent cocoa.
3. Have a small snack, like almonds or an avocado. Eating a handful of raw almonds will fuel your body with antioxidants, vitamin E, and magnesium. Almonds have also been shown to increase feelings of fullness and help with weight management.
   • Avocados are full of healthy monounsaturated fats, which take a long time for your body to digest and can help to suppress your appetite. They're also an excellent source of soluble fiber, which forms a thick gel as it travels through your gut, slowing your digestion. Slice up an avocado and sprinkle some honey on it if you like them sweet, or sprinkle salt and pepper, as well as a squeeze of lime for a savory snack.

Being Active

1. Take up a hobby. One study found that a stationary activity, like knitting or crocheting, can help you stop obsessing about food. Focus on a simple hobby you enjoy, like gardening, sewing, or painting. Using a hobby as a distraction can lead to improvement in skill and a shift in focus.
2. Socialize. Don’t keep your hunger pangs to yourself. Instead, call up a friend and go for a walk together or go see a movie. Focus on spending time with friends or family, instead of on your hunger.
   • Schedule a routine meet up with a friend during a diet so you have a guaranteed distraction for a certain day and time. This may help to motivate you to get through the day without succumbing to hunger and give you something to focus on instead of your grumbling stomach.
3. Exercise. Doing light exercise like a walk around your area or more intense exercise like running or jogging can help you unwind and re focus. According to researchers at the Beth Israel Deaconess Medical Center, exercise strengthens your brain’s powers of executive function, including your ability to think ahead and control your inhibitions. This will then make it easier to stop thinking about your hunger pangs.
   • Try taking up a yoga class. Yoga can help you deal with temptations and be a more mindful eater.
4. Write in your journal. Focus your thoughts on the events of the day or a list of ongoing goals you keep in your journal. You may also want to record your eating habits and the times of day when you feel hungry, as well as how you feel emotionally during these times. Writing down your eating habits will help you distinguish when you’re feeling physically hungry and when you’re feeling emotionally hungry.
   • Physical hunger usually has symptoms like a growling stomach or lightheadedness. Emotional hunger is when you want to eat but you do not feel physically hungry. Writing down your emotions towards food will help you identify your triggers and prevent them from happening.
   • For example, you may find you get hungry in the afternoon, when you begin to get bored with your work and are looking for a snack. You may then want to change up your routine, like exercising or going for a walk in the afternoon, to prevent emotional eating.
5. Tackle a problem or chore. Be proactive with your time and complete one item on your to do list. Or look over any chores you can do at home and get them done. Rather than reach for food, reach for the broom, the duster, or the sponge and do your dishes or clean your bathroom.

Adjusting Your Daily Routine

1. Get eight hours of sleep a night. Being sleep-deprived can lead to anxious snacking and overeating. A good night’s sleep can reduce your cortisol levels, the hormone that rises when you are anxious or stressed. Avoid stress eating by committing to eight hours of sleep a night.
2. Cut down on your alcohol consumption. Most alcohol can make you hungry and lead to overeating. Enjoy a glass of wine or beer at the end of your meal, instead of before or during the meal. This way you will be drinking on a full stomach and be less likely to be hungry later or end up wanting to snack late at night.
3. Keep snacks and other foods out of your sight. Make a rule that your kitchen is off limits after dinner, or at least two hours before bed. If you struggle with hunger during the day, avoid the kitchen or any area in your home that has food.
   • Wrap up snacks and place them in cupboards and out of sight. Put candies or sweets in colored or covered dishes in hard to reach areas. This will help you avoid temptation and take your mind off your hunger.

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