Those stabbing little reminders that the stomach is empty are called hunger pains. Hunger pains are triggered by numerous physiological processes, including the content level in the stomach. Hormones act as messengers to the brain, letting that organ know that digestion has started and the body doesn't need more food. Putting an end to those hunger pains while dieting may reduce some unnecessary calories consumed as a result of boredom, stress or just out of habit.
Step 1
Listen to your body and learn to correctly interpret the signals. What may seem like hunger pains could be explained away by thirst, boredom or even habit. Similar to Pavlov's dogs, when the clock strikes noon some of us run for lunch -- whether or not we are actually hungry. The stomach triggers hunger pains anytime it is empty; however, the stomach doesn't have to remain full at all times.
Step 2
Drink a glass of water when pains start. The water will fill the stomach and trick it into feeling full, ceasing the hunger pains. Signs of even mild dehydration can mimic hunger, according to the University of Iowa. Perhaps, then, those signals are not hunger pains after all, merely cramping from a depletion of fluid. Increasing intake of hydrated fruits and vegetables works, too: Increase your consumption of apples, watermelon, strawberries, bell peppers and lettuce.
Step 3
Keep low-sodium bouillon cubes, packets or broth on hand. Warm up 8 oz. of water and add the bouillon, then sip slowly. The liquid and flavoring stop the hunger signals erupting from the stomach and can curb those pains. This is only a temporary fix, however, as the stomach will digest the liquid quickly and resume the signals -- but hopefully, a real meal will be due by that time.
Step 4
Bulk up with fibrous foods. Fiber is indigestible and moves slowly through the digestive system. Raw fruit and vegetables keep you satiated and will diminish the frequency of hunger pains. Slice and package some apples, lettuce, carrots or celery for snack time. These fibrous foods are low in calories and rich in nutrients; they will not adversely affect your diet. Other forms of fiber include psyllium tablets or over-the-counter mixes. Make sure to drink plenty of water with any form of fiber as it steals water from the colon and can cause constipation.
Step 5
Choose foods that keep you full at mealtime. Certain foods rate higher on the Satiety Index and will keep you feeling full longer naturally. Toss the vending machine candy bar and reach for some popcorn -- a food proven to make you feel fuller longer. Similarly, whole grains, beans, fish and oatmeal are all healthy food choices that linger in the stomach.
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