Constant hunger can be a formidable distraction during the day, and even when you're trying to get to sleep at night. You may legitimately crave food, which likely indicates you're either not eating enough, or not getting all the nutrients you require. Constant hunger may also stem from emotional cravings. The appropriate course of action depends on what the case is for you. Pay attention to whether you just want to eat or are physiologically hungry. Note whether the hunger intensifies if you don't eat, and whether it subsides when you do, indications of genuine physical hunger.
Step 1
Eat a well-balanced diet to ensure you're getting all the vitamins, minerals, fiber and other nutrients your body requires. Nutritional deficiencies prompt cravings as your body tries to signal what it needs. Have various colored fruits and vegetables every day. Eat whole grains rather than refined. Eat lean protein, low-fat dairy, nuts and seeds.
Step 2
Include fiber and protein at every meal. These are the most filling nutrients, notes the Center for Young Women's Health. Get fiber from any plant-based food. Get protein primarily from fish, poultry and reduced-fat dairy products. Limit red meat and full-fat dairy because of its high saturated fat content. Make legumes, such as soy and other beans, lentils and peanuts, a significant part of your diet, because they provide both fiber and protein.
Step 3
Drink water throughout the day. Not only does it help you feel full, sometimes your body mistakes thirst for hunger, notes CNN Health diet and fitness expert Dr. Melina Jampolis.
Step 4
Snack between meals, but don't resort to processed, sugary or otherwise unhealthy junk food. Try nuts for fiber and protein, and because they are high-calorie and nutrient-dense. Create your own trail mix with your favorite nuts, seeds and dried fruit. Add in small pieces of dark chocolate. Dip vegetables in salad dressing, or spread peanut butter over celery stalks or apple slices. Put slices of cheese on whole grain crackers. Add fresh berries or other fruit to low-fat yogurt or cottage cheese.
Step 5
Watch for personal triggers of stress and emotional eating. Keep a food diary if necessary to identify patterns in what's going on when you sense surges in hunger. Avoid those triggers you can, and work on alternative coping mechanisms for others.
Step 6
Stave off boredom-related desires to eat with a movie, book, crossword puzzle, walk, visit to a friend or any other enjoyable activity.
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