8 Tips If You're Always Hungry

Sep 7 2016
Question@2x Dear Hungry Girl,

I'm trying to drop a few pounds, but I have a problem: I'm always hungry! How can I lose weight if I can't stop eating?

Another Hungry Girl
Answer@2x Dear Another Hungry Girl,

I get where you're coming from, and I can relate! Don't worry; it's not a lost cause. Here are eight things you can do to outsmart hunger...

Build balanced meals. If you're hungry soon after eating a full meal, you might not be getting enough of the right stuff. Start with non-starchy carbs that are high in fiber, like fruits and veggies. Add plenty of protein and a dose of healthy fats. Whole-grain carbs can also help. All those nutrients are good for your body, and they promote feelings of fullness. Once your meals are balanced, you'll be less likely to experience hunger between them.

Drink lots of water. I know, I know... You hear this advice all the time. But it's really good advice! Staying hydrated can be a huge help when it comes to weight loss and maintenance. That's because it's easy to mistake thirst for hunger. So next time you feel snacky between meals (or between snacks!), try having a tall glass of water. Then wait a few minutes to see if your hunger subsides. Here are some tips if you have a hard time drinking enough water.

Eat several mini meals instead of three big meals. The three-meals-a-day model doesn't work for everyone. If you find yourself getting really hungry between meals, try eating a mini meal every few hours instead. Remember to balance out your mini meals with the right nutrients, just like you would with three square meals. Click for more on the mini-meal strategy!

Cut back on starchy, sugary carbs. There's nothing wrong with carbs, in general. But certain starchy, sugary carbs -- white bread, cake, cookies, etc. -- are nothing but empty calories. They satisfy hunger pangs for the moment, but they don't keep you full for long. If your snacks are heavy on the sugar, you'll be hungry again before you know it. So snack smart! Here's a list of some of my all-time favorite healthy snacks.

Always keep of stash of veggies and salsa nearby. Speaking of smart snacking, some of the best things you can munch on are veggies. And one of the best ways to eat veggies is by dipping them in salsa. This combo is both low in calories and super filling, making it the perfect snack to keep on hand if you're always hungry. Baby carrots, jicama sticks, bell pepper slices… All delicious dunked in salsa. Time to hit the grocery store!

End your meal with a small sweet treat. Capping off your meal with something sweet can signal your brain that you're done eating for the time being. Think a few Hershey's Kisses, some fruit, or a cup of coffee with a little no-calorie sweetener. Check out these 22 chocolate treats with 100 calories or less!

Keep a food journal. Tracking your food is one of the best things you can do if you're trying to lose weight or change your eating habits. Write down everything you eat, and look for patterns. What are you eating before you find yourself extra hungry? Certain foods (and beverages) may be triggers for you, leaving you hungrier than before you ate them. For me, it's pretzels, so I tend to avoid those.

Go for a walk. Sometimes, you might feel like you're hungry when you're really just bored or restless. Next time you find yourself with an urge to hit the pantry or the fridge, try walking around the block instead. Bonus: Extra calories burned!

Hope this helps!

Chew on this:

Today, September 7th, is National Beer Lover's Day... A bottle of light beer has around 100 calories, on average. Some have as few as 55 calories!

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