When hunger strikes, it's hard to think about anything besides food. If you're trying to lose weight or simply avoid cravings for junk food, learning to control your hunger is essential. Appetite suppressant pills promise to curb hunger but many have uncomfortable or even dangerous side effects. Instead, it's a better idea to look for natural ways to control your hunger and cravings.
Fiber
Fiber curbs hunger because it expands in your stomach. Also, because products high in fiber typically are low in calories, eating lots of fiber won't affect your weight. Good sources of fiber include fruits and vegetables, especially raspberries, artichokes, peas, broccoli, lentils, whole-wheat products, barley, bran and nuts.
Water
Drinking water can help curb hunger in two ways. First, water fills you up, which is why many people drink water with meals when trying to eat less and lose weight. Second, many people confuse thirst with hunger. It's a good idea to drink a glass of water when hunger strikes. If the hunger subsides after a few minutes, it could be that you were just thirsty.
Eliminate Sugars
When you eat simple carbohydrates, such as white flour, sweets and highly-processed grains such as white rice, your glucose goes up and your energy soars. However, this only lasts a short time after which your energy levels plummet and your hunger will rise. You will experience cravings, especially for carbs. If you eliminate simple carbs and instead eat complex carbohydrates, your blood sugar will be steadier and you won't experience hunger as frequently or as strongly. Good carbohydrates include fruits and vegetables, whole grains and unprocessed grains such as brown rice.
Considerations
Cravings for certain foods kick in when you're imagining, smelling or seeing those foods. According to exercise physiologist Bob Greene, it's a good idea to stay away from food when it's not mealtime. Get into the habit of eating only in the kitchen. When you're home and want to avoid food, stay in the living room or another room so you're not reminded of food all the time.
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