Being hungry is not fun. You feel less energized, have difficulty focusing your attention and may behave unpleasantly. Not being hungry doesn't mean feeling full---it just means feeling satisfied. This often requires eating the right amounts of the right kinds of foods, as well as drinking water.
Things You'll Need
- Healthy foods
Eat six to eight times a day. Eating more frequently tells your body that you're not going to starve because food is always available; when you skip breakfast and overeat at dinner, you send signals to your body that food is in short supply, that it must be consumed in great quantities and that your body must store lots of fat to ensure survival. Eat many small meals or large snacks every day instead of three large meals. Waiting too long between meals can make you hungry and tempted to overeat when mealtime comes around. Eating more often makes you feel satisfied longer and helps you control your eating.
Eat only (or mostly) healthy foods. High-fiber foods, like whole grains, vegetables and fruits, not only require more chewing but are usually more bulky and fill you up faster. They are also lower in calories. Eating high-protein foods like almonds, fish and quinoa will also keep you feeling satisfied longer. Most beans are high in both fiber and protein.
Eat slowly. It takes your body about 20 minutes to feel that it is full. When you eat quickly, you ingest extra calories (because you still feel hungry) that you don't really need. Slow down and give your brain enough time to tell your body that the tank is full and it's time to stop eating. You will drink more when you eat slowly, so make sure you have lots of water nearby, not soft drinks or juice. This will also help you feel more satisfied.