How to Feel Less Hungry
- Fysiobasen
- Dec 7
- 3 min read
Hunger is a natural physiological response that signals your body needs nourishment.However, there are times when hunger can feel excessive — such as during stress, before meals, or when trying to reduce calorie intake for health reasons.
In this article, we’ll explore scientifically backed strategies to control and reduce hunger in a healthy way — keeping you both energized and satisfied.
What Causes Hunger?
Before learning how to manage hunger, it’s important to understand what triggers it.Hunger is mainly regulated by hormones that control appetite — particularly ghrelin and leptin:
Ghrelin, often called the hunger hormone, rises when the stomach is empty and signals the brain that it’s time to eat.
Leptin, produced by fat cells, tells the brain that the body has enough energy. When fat stores are adequate, ghrelin levels drop and satiety increases.
Factors such as hormonal changes, stress, and irregular eating habits can influence these hormones — altering how hungry you feel.
1. Eat Foods That Keep You Full
Foods that promote fullness are typically rich in fiber, protein, and healthy fats, which digest slowly and help maintain steady energy levels.
Fiber: Found in whole grains, fruits, vegetables, legumes, and nuts. It stabilizes blood sugar and enhances satiety.
Protein: Found in lean meats, fish, eggs, tofu, and lentils. Protein takes longer to digest and suppresses hunger hormones.
Healthy fats: Found in avocados, olive oil, fatty fish, and nuts. Fat digestion is slow, helping keep you full for hours.
2. Drink More Water
Dehydration is often mistaken for hunger.When your body lacks fluids, you may feel hungry even when you just need water.
Tips:
Drink a glass of water before meals — it can help you feel fuller.
Add lemon or herbs to improve taste and increase water intake throughout the day.
3. Eat Regular Meals
Skipping meals can lead to sharp drops in blood sugar, making hunger more intense and increasing the risk of overeating later.
Best practice:
Eat small, balanced meals every 3–4 hours to stabilize blood sugar levels.
Include protein and fiber in every meal to stay full longer.
4. Avoid Sugary Foods
High-sugar foods cause a rapid spike in blood sugar — followed by a crash that triggers renewed hunger.
Avoid: Candy, cakes, sodas, and ultra-processed snacks.Choose instead: Fruits and whole foods that contain natural sugars paired with fiber to balance digestion.
5. Get Enough Sleep
Sleep deprivation disrupts appetite-regulating hormones.When you’re short on sleep, ghrelin increases and leptin decreases, making you hungrier and less satisfied.
Tips:
Aim for 7–9 hours of sleep per night.
Avoid large meals right before bed to improve sleep quality.
6. Manage Stress
Chronic stress raises cortisol, a hormone that can increase cravings for sugary and high-fat foods — a behavior often referred to as emotional eating.
Try:
Mindfulness, yoga, deep breathing, or meditation to reduce stress and emotional triggers.
Identifying whether you’re physically hungry or emotionally hungry before eating.
7. Use Smaller Plates
A simple psychological trick: using smaller plates can make portions appear larger, helping you eat less without feeling deprived.
This technique supports portion control and reduces calorie intake naturally — while maintaining satisfaction.
Summary
Reducing hunger isn’t about strict restriction — it’s about balancing hormones, nutrition, and habits.By eating fiber- and protein-rich foods, staying hydrated, avoiding sugar spikes, getting enough sleep, and managing stress, you can control hunger effectively and prevent overeating.Even small behavioral changes — like smaller portions or mindful eating — can make a lasting difference.
Sources
Farrow CV, Haycraft E, Blissett JM. Teaching children when and how to eat: how parental feeding practices inform the development of emotional eating. Appetite. 2015;90:1–7.
Sumithran P, et al. The effects of sleep deprivation on appetite regulation and food intake. Physiol Behav. 2011;103(5):589–597.
Van Strien T. Causes of emotional eating and matched treatment of obesity. Diabetes Metab Res Rev. 2018;34(5):e3042.
Hagan K, et al. Effects of stress on eating behavior. In: Stress and Health. Elsevier; 2019.
Hall KD, et al. Energy balance and its components: implications for body weight regulation. Am J Clin Nutr. 2012;95(3):939–945..
