How to Cope With Hunger

Co-authored by Lyssandra Guerra and Janice Tieperman

Last Updated: March 2, 2024 Fact Checked

Hunger is something that most people experience at some point during the day. Hunger is a normal feeling and is a signal for you to provide more energy to your body. You may feel more hunger if you're having financial difficulties, if you're following a weight loss diet or if you're not eating the right combinations of foods. Just as the causes of hunger vary greatly, the methods for coping with it are also diverse.

Method 1

Method 1 of 3:

Coping with Hunger Pangs

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1
Keep yourself hydrated. Pouring yourself a big glass of water and drinking it may help to quell any cravings or hunger. To stay hydrated, women should consume 2.7 liters and men should consume 3.7 liters of fluids daily.^{[1]
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- If you don't want to drink plain water, you could add a slice of lemon or a sprig of mint.^{[2]
  X
  Research source} You can also add flavorings to your water to make it more appealing.
- Alternatively, you could drink seltzer water, decaf coffee, or decaf tea. These are all beverages that are hydrating and will count as "water" in your day.
- Avoid sodas, juices, sweetened coffees, or other high-sugar beverages. These are full of sugar and may cause weight gain due to their higher calorie content.
2
Distract yourself. Many people tend to feel "hungry" when they are bored. This may cause mindless eating and snacking which can lead to you eating too many calories.^{[3]
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- Doing something to occupy your mind can distract you from thinking you are hungry. Try to steer yourself toward doing activities that make you feel productive or are mentally occupying.
- Do something active! Get out of the house and engage in some physical activity such as a brisk walk or sports. Exercise is a great way to reduce your hunger.
- Call a friend you haven't spoken to in a long time, or spend time doing a fun activity with your family.
- Read a book or a magazine, or try to focus on catching up on some work.
- Many cultures and religions involve some sort of fasting for a variety of time periods. It can be difficult to deal with hunger, especially during these fasting periods. If you are fasting, a way to distract yourself may be to pray or meditate.
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3
Learn your body's hunger cues. Many times you may feel hungry, but are actually experiencing a different emotion. Stress, boredom, anger or even happiness can trigger feelings similar to physical hunger.^{[4]
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- Keep notes on how you feel before and after eating to learn to recognize your hunger signals. You may feel your stomach growling, feel an empty sensation or have hunger pangs.
- Learn to eat only when you feel hungry, not in response to different emotions. If you're not experiencing any true hunger sensations, you may not need to eat.^{[5]
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- Make sure you stop eating when you are satisfied, but before you are too full. Eating slowly allows your body to send signals to your brain that it is sated. Try chewing your food slowly, setting down your utensils after each bite, and turning off the TV or other distractions to prevent mindless eating.

Method 2

Method 2 of 3:

Avoiding Feeling Hungry

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Avoid skipping meals. You may be on a diet, but you still need to eat regularly to maintain a healthy metabolism and overall health. Many diet and fitness experts warn against skipping meals while on a diet.^{[6]
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Lyssandra Guerra
Certified Nutrition & Wellness Consultant

Expert Interview. 25 March 2020.}
- You should be eating a minimum of three meals a day, plus a snack or two. Even better, you might prefer to eat five to six small meals daily, which can stimulate your metabolism and keep you from ever getting too hungry.^{[7]
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  Lyssandra Guerra
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  Expert Interview. 25 March 2020.}
- It is important to space out your meals throughout the day. Try to avoid going more than four hours without eating. This will keep your blood sugar and hormones more stable, and you will be less likely to have hunger pangs.^{[8]
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- A major drop in blood sugar from not eating can cause cravings and an intense desire to eat, which can make it difficult to stick to a diet.
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Eat foods high in fiber and protein. Both protein and fiber have been shown to make you feel more satisfied with less food and keep you satisfied longer.^{[9]
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- Protein and fiber take a longer time to digest compared to other foods (like refined carbohydrates).^{[10]
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  Go to source} This helps them to keep satisfied for several hours after your meal. Try to eat a protein bar or shake with at least 20 mg of protein.
- To make a more satisfying meal, combine protein-based foods with high-fiber foods. For example: oatmeal with nuts and dried fruit, greek yogurt and raspberries, vegetable and bean soup, or grilled chicken over a salad.
3
Eat foods that help you maintain energy levels. Some foods help keep you feeling satisfied longer. Whole foods, or those that are less processed, typically make you feel satisfied longer.^{[11]
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- Processed foods are quickly digested and may leave you feeling more hungry compared to whole, unprocessed foods.
- Candy, chips or other foods high in sugar and fat, but low in nutrition, will leave you feeling hungry sooner than less processed foods.
- Try to make most of your meals mostly whole, unprocessed foods like fruits, vegetables, whole grains, and lean protein.
4
Exercise regularly. Certain types of exercise, such as high-intensity interval training, can suppress your appetite.^{[12]
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PubMed Central
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Go to source} In addition, studies have shown that regular exercise helps your brain make better decisions throughout your day or week.^{[13]
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Lyssandra Guerra
Certified Nutrition & Wellness Consultant

Expert Interview. 25 March 2020.}
- Although some studies support the use of HIIT for appetite control, more research needs to be done to determine whether it is effective.
- When you need to deal with food temptations, hunger cravings or emotional eating, regular exercise helps strengthen the executive function of your brain.
- Cardio is a great exercise to include, but also things like yoga can help people deal with issues regarding emotional eating.
- Try to get 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week, plus 40 minutes of strength training.
5
Eat mindfully. Mindful eating is a way of eating that may help you deal with your hunger more easily. It helps bring your attention to your food and may help increase your overall satisfaction with your meals.^{[14]
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- When you're eating, take your time. If you eat too fast you may end up eating too much and feeling like you still want more food. You didn't give your brain enough time to actually enjoy the meal.
- Force yourself to focus on your meal. What are the tastes? The textures? How does it look? When you force your brain to concentrate on the meal it might make it easier to eat a little less and feel satisfied with less.

Method 3

Method 3 of 3:

Dealing With Poverty

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1
Find inexpensive foods that are filling. Foods that are high in fiber and protein are very filling, and often very inexpensive.^{[15]
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- Rice and other whole grains are very cheap and can keep you feeling full for longer periods.
- Canned or dried beans are very healthy sources of fiber and protein. Bagged, dried beans or canned beans often cost less than a dollar at the supermarket.
- At times when your food budget is more plentiful, stock up on these items or cook them ahead and freeze them.
- Less expensive cuts of meat such as chicken thighs, bone-in, and skin-on cuts, and tougher parts of beef are good alternatives for those on a strict budget.
2
Try shopping at discount stores, ethnic markets, and farmers markets. These establishments often have better prices that will allow you to stretch a small budget. ^{[16]
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- Indian and Mexican cuisine often feature ingredients like rice and beans. These items are even cheaper at ethnic markets.
- Discount food stores often feature very cheap prices on canned and frozen foods.
- Fresh produce can be hard to come by when you are on a budget. Visit a local farmers' market towards the end of the day. It is easier to find bargains on fresh produce just before closing as the vendors are trying to unload any surplus.
3
Look into emergency food assistance programs. These programs can help you find immediate relief during a food shortage as well as long-term assistance.
- In the United States, the government runs a program called the Emergency Food Assistance Program (TEFAP).^{[17]
  X
  Research source} Call your state office to get in touch with someone who will be able to provide immediate assistance.
- Eligibility for assistance programs varies by state. You will need to contact your state welfare agency to find out if your family is eligible for these services.
- Contact your local food bank. They may be able to provide you with a one-time emergency donation to get you through an immediate food crisis.^{[18]
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Expert Q&A

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Question

Is it OK to ignore hunger?

Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.

Lyssandra Guerra

Certified Nutrition & Wellness Consultant

Expert Answer

If you find yourself frequently hungry, you likely aren't eating regularly enough. As a rule of thumb, it's better to eat smaller meals, more often. Eat breakfast 1-2 hours after waking up and then eat a small meal every 3-4 hours with a small snack in between whenever you get hungry. Eating smaller meals more frequently will keep your blood sugar stable and make it easier to regulate how much you're eating.

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Question

How many times should you eat in a day?

Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.

Lyssandra Guerra

Certified Nutrition & Wellness Consultant

Expert Answer

You want to eat every few hours. For instance, you might eat 3 meals plus 1 or 2 snacks. Alternatively, eat 5 to 6 small meals a day.

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Question

What do I do if there is food in the cupboard, but I don't like it and want something healthy?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

Avoid making a run to a fast food restaurant. Try making a peanut butter and jelly sandwich.

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Warnings

Do not go without food to lose weight. This method is harmful to your body and can be extremely dangerous.^{[19]
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Talk to your doctor before you start a fast to make sure it’s safe for you and your lifestyle.

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