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Expert tips to “trick” your stomach into feeling full or distract yourself from overeating
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Whether you’re fasting for surgery or health purposes, or you just have a habit of overeating throughout the day, it can be a challenge to ignore the impulse to grab a tasty snack. Thankfully, there are a number of ways to control your hunger in between meals or during a fast, from drinking water to “trick” your stomach into thinking it’s full or managing your stress levels to help you curb any emotional eating habits. A few changes to your regular diet can also help you feel fuller longer so you don’t find yourself reaching for a midnight snack. For more tips and expert advice, keep reading.
Things You Should Know
- You can trick your stomach into feeling full by chewing gum or drinking water.
- Meditation can help you stay aware of how much you’re eating as well as alleviate stress, which can also curb your appetite.
- Get plenty of sleep at night to help ensure you don’t overeat the next day: lack of sleep can increase our food cravings and lower our resistance to tasty treats.
Steps
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Chew a piece of gum. Chewing a piece of gum will trigger your brain and stomach to believe you are about to eat or feeling full. This will not only stimulate your mind to feel full, but will also make sure that your mouth is too busy to eat. [1] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Suck on ice cubes. Sucking on ice cubes will activate the same feelings of fullness as gum. Ice cubes have the added benefit that they melt into water, which will also make you feel full. [2] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- If you're just trying to cut back on your diet (rather than fasting) and you don't like the taste of plain ice cubes, try putting some sugar-free flavoring into your ice cubes, or try low-calorie, sugar-free popsicles.
- Be careful with ice cubes if you have sensitive teeth or wear braces as they can cause mouth pain.
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Drink more water. One of the most effective ways to feel full without eating is to drink more water throughout the day. Consuming water will fill your stomach and also keep you hydrated. [3] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Dehydration may send signals to your brain that are similar to hunger signals. If you're not well hydrated, you may feel hungry when you're actually just thirsty.
- Carbonated water may also be a good choice because the bubbles will fill your stomach.
- If you don’t like plain water, infuse your water with flavors by adding some lemon, lime, cucumber, or even fruits like raspberries.
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Drink herbal or flavored teas. Water can help to suppress your hunger, and that includes tea. [4] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Drinking something with a flavor can help settle your stomach and calm your hunger.
- You can use other herbs such as licorice root, burdock, nettles, and fennel to help suppress your appetite. Steeping these herbs in hot water will give you a nice tea that has the added benefit of belly-filling water.
- Coffee and caffeinated teas may be good options because the caffeine will help suppress your appetite (in the short-term) while filling your stomach with liquid.
- If you’re watching your weight, try green tea or oolong: these teas won’t just curb your appetite, they also contain catechins that promote weight loss. [5] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Brush your teeth. If you start to feel hunger pangs and don’t want to eat anything, brushing your teeth can make you feel full. Not only does it not taste good to eat right after brushing, but the smell of a minty toothpaste will also stimulate your brain to feel full. [6] X Research source
- Use mint or cinnamon toothpaste. Research suggests that mint and cinnamon can help suppress your appetite. [7] X Research source
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Suck on a piece of candy. If you’re trying to curb overeating habits, sucking on a peppermint or other piece of candy may help you feel less hungry. Plus, it’ll keep your mouth occupied.
- Technically, this is eating—so if you’re trying to fast before a surgery or for religious purposes, this may be cheating. If you’re just trying to cut back on unnecessary snacking, though, this might help.
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Ask yourself if you're truly hungry. Sometimes when we're stressed, bored, depressed or angry, we may have feelings of hunger. But in fact, these are just strong emotions that may be triggering hunger-like signals. [8] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source To figure out if you're experiencing real, physical hunger ask yourself:
- "When was the last time I ate?” If it's been more than 4 to 5 hours, you might be physically hungry.
- "Is it close to a regular eating time?”
- "Did I skip a meal today?”
- "Am I experiencing typical hunger signals?” These include: empty or pit feeling, stomach growling, or stomach pangs.
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Meditate. Having some zen time is another effective way to curb food cravings. Taking deep breaths from your belly area will fill your stomach with air and can calm you down. Meditating can not only give you more discipline; it can also decrease stress , which may alleviate your hunger. [9] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- A recent study says that meditation makes you a more “mindful” eater because you become more in tune with your hunger signals and are in turn less likely to eat out of boredom. [10] X Research source
- You can also try walking meditation. It's an active form of meditation that can help you focus, calm down, and get you away from your cravings.
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Get a good workout in. A good sweat session not only burns calories and helps you consume less of them, but it also can suppress your appetite for up to 2 hours. [11] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source By upping your workouts and adding some interval training, you can activate the hormones that will make you feel fuller and not crave food.
- Aerobic exercise lowers levels of a chemical called ghrelin and also increases the amount of another appetite-suppressing hormone in your body.
- Adding intervals, or short bursts of speed, to your cardio workout will maximize the hunger-dampening effect.
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Distract yourself with another activity. When a craving or desire to eat hits, it can be difficult to shake the urge to snack. Make a list of activities that you can do to help distract yourself . [12] X Research source You can try:
- Listening to music
- Reading a book or magazine
- Doing household chores
- Taking a hot bath or shower
- Watching a movie
- Playing a game
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Get adequate sleep. It's recommended adults get at least 7 to 9 hours of sleep each night. When you're behind on sleep, your body produces more ghrelin—your body's hunger hormone. Higher levels of ghrelin make you feel hungrier throughout the day. Studies show that a body that is sleep deprived craves more carbohydrates. [13] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Go to bed earlier or wake up later if possible so that you can get enough sleep .
- Also shut off all lights, electronics, and any other devices that give off light or make sounds. Even small distractions can prevent you from falling asleep or staying asleep.
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Avoid skipping meals. If you’re trying to feel full without eating in order to lose weight, it’s still important to make sure that you’re eating regular, consistent meals. This will not only help your body more effectively lose weight, but also ensure you are getting the proper nutrients to stay healthy. [14] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Studies have shown that skipping meals may increase your hunger levels over the day and could cause you to overeat.
- Plan to have at least three meals daily. If there is more than four to five hours between meals, you may need a snack in addition to your meals.
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Eat whole and satiating foods. Your food choices also affect how full you feel. By choosing to eat whole foods (like fruits, vegetables or whole grains) that will stabilize your blood sugar and not digest quickly, you will feel fuller longer after meals. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- High water, high fiber foods such as fruits and vegetables will also help you feel fuller longer because they add bulk to your meal. For example, you could have one cup of raspberries or one cup of cooked whole wheat spaghetti for extra fiber.
- Hearty soups and stews are a good option because they’re often high in water, protein, and fiber content. Add ingredients such as vegetables, beans, and herbs to help yourself feel fuller for longer. For example, beans such as and lentils are high in fiber, while vegetables including split peas are another high-fiber option. Add lean meats such as chicken or beef to a soup for protein.
- Try hummus and cut vegetables like water-rich cucumber or fiber-rich broccoli to make yourself feel fuller in between meals. [16] X Research source
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Expert Q&A
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QuestionHow do you eat less but still feel full?Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.Make sure you are getting enough to drink - stick with water or unsweetened hot tea. If you've already had enough to eat, chew gum instead.
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QuestionDo calories make you feel full?Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.Calories do not necessarily make you feel full. Some foods and drinks are high in calories but do not lead to satiety, such as soda and juice.
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QuestionHow do I stop being hungry?Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.Avoid skipping meals, make sure you're getting enough sleep, and stay hydrated.
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Tips
- Always consult a doctor prior to changing your eating habits. If a doctor is requiring you to fast or discontinue eating, make sure you fully understand when to stop eating and when you can restart.Thanks
- Don’t stop eating altogether in order to lose weight. This will cause your body to go into its natural starvation mode and will cause it to store every calorie you consume.Thanks
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References
- ↑ https://pubmed.ncbi.nlm.nih.gov/21718732/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209729/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209729/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209729/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033978/
- ↑ http://www.forbes.com/sites/jennifercohen/2012/04/10/10-unique-ways-to-kill-your-cravings-and-those-extra-pounds/
- ↑ http://www.womenshealthmag.com/nutrition/appetite-suppressants
- ↑ https://health.clevelandclinic.org/reasons-why-you-are-always-hungry/
- ↑ https://health.clevelandclinic.org/reasons-why-you-are-always-hungry/
- ↑ http://www.forbes.com/sites/alexknapp/2011/12/15/how-meditation-might-help-you-control-your-weight/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761859/
- ↑ http://www.womenshealthmag.com/weight-loss/avoid-mindless-eating
- ↑ https://my.clevelandclinic.org/health/diseases/24680-overeating
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3021425/
- ↑ https://health.clevelandclinic.org/reasons-why-you-are-always-hungry/
- ↑ http://www.womenshealthmag.com/nutrition/high-fiber-food
About This Article
Article Summary
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To feel full without eating, try chewing a piece of gum, which tricks your mind into thinking you're eating. Alternatively, suck on ice cubes as this makes you feel full. You can also make yourself less hungry by drinking lots of water throughout the day to stay hydrated. Additionally, brush your teeth with mint or cinnamon toothpaste, since these tastes are known to reduce hunger pangs. If you're still feeling hungry, do some aerobic exercise, which can suppress hunger for up to 2 hours. For tips on how to use meditation to manage hunger pangs, keep reading!
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