Managing Hunger

[DLCoggin 1,788]

It wasn’t all that long ago that the idea of “managing hunger” had simply never crossed my mind. Manage hunger? You get hungry, you eat. Simple. Who the heck “manages” hunger? The answer is anyone who has made the life-changing commitment to achieving and then maintaining a healthy weight.

Managing hunger is a skill. And just like any other skill, it can be mastered with a little knowledge, a little practice, and a pinch of patience. Here are some ideas to help with the knowledge part of the equation.

· Never eat less than two hours or more than four hours apart. Less than two hours and you’re probably not physically hungry. More than four hours and you run the risk of getting overly hungry increasing the likelihood that when you do eat, you’ll overeat.

· Thirst is not hunger - but the signals from your body are similar and are often confused. If you're not sure, try drinking something first.

· Eat small but frequent meals. Remember the goal - never get overly hungry.

· Do not skip meals. Always carry one or more healthy Snacks with you in the event you need to eat while on the go. Nuts, turkey Jerky, rice cakes (they now come in a wide variety of sweet and savory flavors), fruit, cheese and some trail mixes are all good choices.

· Eat your veggies. Very rich in Fiber which is very filling and takes a long time to digest so you feel full longer.

· Eat s l o w l y. You’ve heard it before and it is true – it takes 15-20 minutes for “full” to get to your brain.

· Get plenty of sleep. Research has shown that folks who only get five hours of sleep a night are 50% more likely to be (or become) obese than those who get seven to eight hours of sleep.

· Drink (or “eat”) more Water. A fruit cup with watermelon, strawberries and orange slices is a watery, hunger satisfying snack. Salads made with lettuce, celery, cucumbers, and/or tomatoes are also excellent.

· Eat more whole grains. Healthier and higher in Fiber. More filling and more satisfying.

· Eat Protein. More filling and like fiber, fullness lasts longer because it takes longer to digest. “Solid” Proteins are the most effective at curbing hunger.

· Drink coffee, tea, Crystal Light, Moi, soy milk or almond milk. liquids will not keep you full as long as solids will but they are a great way to satisfy your hunger for shorter periods. For example, until your next meal. Here’s a tip - Try unsweetened almond milk (it comes in a number of flavors including vanilla and chocolate) and add Splenda to sweeten it. Delicious, thick, creamy, 40 calories per 8 oz. serving, 50% more Calcium than cow’s milk, and very filling!

Give these ideas a try. You just might discover how easy it is to manage your hunger!

[atcgoddess1 37]

Thanks for the advice!

[sbstylun 57]

Great tips

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[mary818 66]

Great tips as always! Thanks for sharing

[KevinsBabyGirl85 364]

Awesome tips!!!

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[mignonsmom 28]

Thanks, getting hard to make myself eat, nice to have some good ideas

[Anniesmom12 181]

Thanks for this!! I sure appreciate all of your sage advice!!!

[working4shoes 55]

This is great info! Thanks!

[jldeville 61]

Great info!!

[Yolyann 56]

Love it

[worm2872 635]

Thank you!