You want to suppress your hunger pangs? Then you should follow these tips! But beware: It is not always useful to ignore and overcome hunger!
Sometimes a growling belly doesn't suit us at all. Just before an important appointment or a doctor's appointment. But also in exam situations or during presentations.
Or when you want to lose weight. It often helps to follow a nutrition plan like that of We Go Fit* to follow.
But you can suppress the hunger pangs if you follow a few simple tricks. We'll tell you how and when it's not wise to ignore a growling belly.
Table of contents
- How does hunger arise?
- Keep your hunger under control with We Go Fit*!
- When is it not useful to suppress your feeling of hunger?
- What foods help to reduce the feeling of hunger?
- How can I suppress my hunger pangs?
- How can I suppress hunger while eating?
- How can I suppress the feeling of hunger in the long term?
How does hunger arise?
Did you know that your hormones are responsible for hunger and appetite? You can make them your allies! If you know how to influence hormones, you can suppress your hunger pangs.
And that without powders, tablets, capsules or supplements.
Let's take a look at this in detail.
Your hormones control your metabolism. They are involved and determine whether you put on fat or build muscle. Among other things, they ensure that you have an appetite or can suppress hunger.
If you look at it very closely, it's these three hormones
- Leptin
- Ghrelin
- and Neuropeptide Y (NPY)
Basically, our body knows exactly what it is doing. Sometimes, however, you can help it along with a few tricks. The best example of this is suppressing the feeling of hunger. All you have to do is balance the hormones correctly.
If you succeed, you can prevent cravings.
Before you delve into this topic, it's worth stopping by here: "Is it just appetite or real hunger?“
The idea behind hunger is that your body gives you a signal when it needs energy. This energy helps it to maintain all its functions.
If your belly is growling, your body needs replenishment. If this is the case, your blood has already released most of the energy. The longer you wait, the greater your feeling of hunger.
Our body releases messenger substances that inform our brain whether we still have enough energy available or not.
These messenger substances prevent us from eating too much or too little. So, in purely theoretical terms, listening to the body is enough if you want to achieve a healthy weight. But theory and practice are far apart here.
Because we have learned to ignore our sense of satiety. Even children are taught that they have to eat everything on their plate. When they've finally made it, they're given something sweet as a reward.
If you have children of your own: Don't force them to eat everything and don't reward them with sweets!
Keep your hunger under control with We Go Fit*!
Before we look at how else you can suppress your hunger pangs, I'd like to share our Cooperation with Upfit* introduce.
With our We Go Fit program, you can work with Upfit to create a nutrition plan that is tailored to you, your needs, goals and preferences. Want to gain weight? Lose weight? Get rid of constant hunger? Gain muscle mass or simply eat healthier?
No problem at all. With We Go Fit* can be tailored precisely to your goal. Experts create your online nutrition plan for you - your own personal nutritionist directly on your cell phone, so to speak.
And the best thing? It is no A mass product, but really a plan that suits you perfectly and is tailored to you. Upfit offers a huge database of recipes that are varied, delicious and healthy.
👉If you are interested in Upfit, I can offer you recommend our We Go Fit nutrition planwhich we created in cooperation with Upfit!
When is it not useful to suppress your feeling of hunger?
Especially with blatant zero diets or crash diets it often comes to ravenous hunger. The stomach growls, you feel tired and have no more power. Beware of such diets! They are mega unhealthy - we strongly advise against them!
If you feel tired, listless and really knocked out, then you should not suppress your hunger. Your body is showing you that it urgently needs a portion of food.
If your thoughts are always about losing weight or your body weight, talk to a nutritionist, doctor or psychotherapist.
Even if you want to lose weight, you need to eat enough calories. Otherwise your metabolism will slow down and you won't be able to lose weight. Yes, you have to reduce the calories so that the kilos fall. But you must not completely give up food.
The calories you eat should be chosen wisely. Sugar and white flour, for example, provide huge amounts of calories, but no vitamins or nutrients. A small example: 100 grams of milk chocolate contain 535 calories. 100 strawberries contain 30 calories and provide a lot of vitamin C, B vitamins, potassium, iron, job and manganese.
Chocolate is delicious, but apart from sugar, fat and a whole lot of calories, there's nothing usable in it. It lands directly on the hips.
Know your calorie needs!
So: Calories are important as long as you eat the right ones. But of course it also depends on how many calories you give your body and how many it actually needs.
- Calculate your calorie consumption with our We Go Wild Calorie Calculator. You can learn here how many calories you really need.
- Always reduce calories slowly and in a controlled manner. It will not lead you to your goal if you only eat salad.
- Eat a balanced and varied diet. Use a diet plan that is really adapted to you. You can download here our We Go Fit nutrition plan compose yourself.
So if you have a blatant loss of energy due to dieting, then it makes no sense to suppress hunger. It's simply no good if you manage to eat very little. You will then have no strength and energy. You can do without zombie mode!
But what is the point of being able to suppress your feeling of hunger? It's supposed to help you lose weight. By the way, if you feel hungry, it's often just appetite and not real hunger.
Use bitter substances
If you often suffer from food cravings, you should try the Products from Bitterliebe* try.
Bitterliebe has developed drops made from natural herbs that suppress the desire for sweets. And all in a natural way. Without additives and side effects.
You simply take the drops in between. Look at the reviews, they are quite positive.
Bitter substances are very important for our body. But because they hardly occur naturally in any food anymore, it makes sense to take them as a supplement. Just give it a try. If you're not satisfied, you'll get your money back.
What foods help to reduce the feeling of hunger?
There are some foods and spices that help you fight hunger. Try to include them regularly in your diet.
The 19 best foods against cravings:
- A low-calorie soup or salad before dinner fills you up before you even get to the main course
- Cayenne pepper and chili stimulate the metabolism
- Ginger improves digestion and can suppress cravings
- Wasabi suppresses appetite
- Cinnamon* regulates blood sugar and thus slows down sugar
- Flaxseed* and Psyllium husks* make you full
- Oatmeal stop appetite
- Sweet potatoes contain resistant starch, which makes them slowly digested
- Tuna, herring and salmon contain a lot of leptin and curb appetite
- Tofu suppresses hunger
- Homemade vegetable juice
- Almonds have a satiating effect
- Avocados and their healthy fats suppress cravings
- Apples make us feel full quickly and for a long time
- Grapefruit keeps hunger in check
- Green tea or coffee
- Water prevents hunger
How can I suppress my hunger pangs?
So we now know: Hormones decide whether we are hungry and that suppressing hunger is not always sensible.
Keep your hunger hormones in check with these hacks. Not every measure suits everyone. You don't have to do all of them, just pick 1-2 to start with and see what works best for you.
If you're in a hurry because a rumbling belly doesn't suit you at all, then you can rely on these tricks.
#1 Drink much water
Often we actually feel thirsty instead of hungry. Because both needs are controlled in the hypothalamus, things can get mixed up.
If you feel like you have to eat something and you are not sure that you are hungry, try drinking a glass of water. You can suppress your feeling of hunger with it, because water fills the stomach. It doesn't last long, but sometimes it can make your hunger go away completely. Namely, when you were not hungry at all, but actually thirsty.
If water is too boring for you, you can give it flavor with lemon, orange, ginger or mint. Also delicious: herbal teas of all kinds.
You should stay away from other things like light drinks. The sweeteners in them will make you even hungrier. With water and teas you are on the safe side.
You should really drink this much water per day!
#2 Drink coffee
Anyone who has tried Intermittent Fasting knows: coffee helps suppress hunger and helps you get through the morning without eating.
It boosts metabolism and promotes digestion. Therefore applies Coffee as a magic bullet when you lose weight would like.
It is not yet clear why this is so. But as long as it helps, there's nothing to stop you from treating yourself to a coffee.
Many coffee drinks To Go contain more calories than a bar of chocolate. So keep it simple and, if possible, avoid milk and sugar. If that's not possible, then at least have very little of it.
One cup of black calories comes to just 2 calories. So you can indulge yourself.
By the way, this also works with green tea if you don't like coffee.
#3 Move when you want to suppress hunger
Even a 10-minute walk can help you suppress the feeling of hunger. If you have a little more time, strength training and endurance sports can help you balance your hormones.
Regular workouts change your brain and help her better manage hormone release.
You will also learn to develop a sense of "hunger or appetite". In the long term, a mix of exercise and healthy eating is the best way to suppress your hunger pangs.
#4 Distract yourself to curb appetite
Quickly find something that distracts you. But it has to be something that lets you really get into the flow.
It could be a task that requires you to really concentrate, doing something crafty or fixing something, cleaning up, talking on the phone, watering flowers. I'm sure you can think of something where you focus on something other than eating.
If you found something, then you also know that you weren't really hungry, but just felt like eating something - ravenous hunger, so to speak.
Can you lose weight faster if you work out sober?
How can I suppress hunger while eating?
Even while you're eating, you can work on not having a growling belly so quickly again later.
#5 Tank nutrients to suppress the feeling of hunger.
You need lots of vitamins and minerals every day to keep all the processes in your body working. By the way, this also includes hormone metabolism.
Each mineral has a task that it solves together with micronutrients. If you want to lose weight or make progress in training, you need a lot of vital substances.
So if you are on a one-sided diet, you can be sure that you are not taking in enough vitamins and minerals.
Especially nasty: A lack of magnesium, vitamin B5 or vitamin D leads to cravings! Too little vitamin C, iodine or vitamin B2 can slow down your fat loss.
So if you're consistently hungry and don't know why, a mineral or vitamin deficiency may be to blame! A typical example is Craving for chocolate.
#6 Reduce sugar and white flour
If you want to suppress your hunger pangs, then you should eat properly from now on. This includes avoiding sugar and white flour as much as possible. Because they ensure that you quickly become hungry again.
Why?
Simply explained, sugar and white flour cause your blood sugar level to rise very quickly after a meal. You feel wonderful, invincible and full of power.
An hour later, your blood sugar level drops again. You're mega hungry and crave sweets again. A vicious circle.
The same applies to fructose, by the way. Especially when it is used as a sugar substitute in foods. It is declared as a "natural sweetener" in many spreads and finished products.
However, industrially produced fructose ensures that the craving for sweets remains. It is even said to suppress the feeling of satiety.
This does not mean that you should stop eating fruit. Fruits contain fructose, but also a whole load of vitamins and nutrients.
How to get rid of sweets in 8 steps!
#7 Set on bitters against cravings
Arugula, chicory, artichokes, radicchio, grapefruit and many other bitter foods make you feel less appetite. They prevent you from craving sweets.
The problem with bitter foods, however, is their taste. We are simply no longer used to eating bitter. That's why we don't like it and prefer to reach for sweeteners.
If you feel the same way, I can give you again the Products from Bitterliebe* recommend. You just need to take a few drops of it and the problem is solved :)
#8 Eat lots of vegetables when you want to suppress hunger.
Even children know that vegetables are healthy. But they can do much more. Because vegetables are your best friend if you want to lose weight.
Vegetables are low in calories and fill the belly. The fiber they contain stimulates digestion. With many types of vegetables, the body needs a lot of energy to digest them - more than the vegetables provide.
Small example:
To eat 350 calories, you can either eat 100 grams of rice or 1.6 kilograms of zucchini.
Of course, you should not eat only zucchini now. But how about reducing the amount of rice and serving lots of roasted vegetables with the rice? Vegetables have a lot of fiber and are usually low in carbohydrates and calories. Just what you need right now.
#9 Eat plenty of protein and healthy fats
If you eat fat, you get fat. That was the assumption for years. But that is complete nonsense. At least if you lump all fats together.
Of course, fats from schnitzel, burgers, chips and fries make you fat.
High quality vegetable fats from Flaxseed*, olive oil and co, which we add to the salad, can help us lose weight and suppress hunger.
Treat yourself to a breakfast egg or a handful of nuts as a snack. Watch how full you feel. I like to mix nuts into muesli or eat them on the side. But be careful not to overdo it, because they contain a lot of calories.
#10 Eating slowly can suppress the feeling of hunger
Eating when you actually want to suppress your hunger? Yes, read that right. Because you can curb your appetite if you eat consciously and slowly.
This will help you learn to listen to your body. If you're distracted while eating, for example by TV or smartphone, you won't notice what and how much you eat.
Instead of gorging on food, you need to learn to focus on what and how much you eat.
It takes about 15 minutes for our brain to feel full. When you gorge, you eat many more calories in that time.
Therefore, chew and eat slowly and consciously.
#11 Treat yourself to fiber
We have already briefly discussed this topic in connection with vegetables. But dietary fiber is also found in other foods.
On the one hand, they make us feel full. On the other hand, they also ensure that digestion works better. Studies show that they suppress the hunger hormone ghrelin and lower the allied teammate neuropeptide Y.
Legumes, Flaxseed*, Psyllium husks*, vegetables and fruit are wonderful sources of fiber.
Flaxseed* and Psyllium husks* can be mixed wonderfully into smoothies, for example. Just 1 teaspoon is enough to benefit.
Therefore, stomach growling does not always mean hunger!
#12 Treat yourself to your favorite food once in a while
Chances are your favorite food is a real calorie bomb. But that's perfectly fine in between.
As long as you don't eat lasagna every other day, you can indulge. Because the longer you go without dishes that you really crave, the greater the cravings become. You also fight the irrepressible desire to finally be able to eat something unhealthy again. Cheatday, so to speak :)
With one cheat day per week, you will notice that your appetite is curbed. The hormone leptin is responsible for this. The longer you go without something, the lower your leptin levels become. In between, it doesn't hurt to let them rise again.
When your leptin level goes up, your metabolism goes up. Your body learns that it is getting enough energy and does not shut down the metabolism. If your leptin level is too low, the body switches to energy saving mode.
Exciting to know: If you eat healthy, you may find that your favorite food is not as good as you remember.
How can I suppress the feeling of hunger in the long term?
You can also work on some things in your everyday life to suppress hunger. You have to look at these tips in the long term and can only learn them bit by bit. But it is worth taking the time to do so.
#13 Distinguish hunger and appetite
If you want to suppress hunger, you must learn what the difference is between hunger and appetite.
Because in fact, that's exactly what most of us can no longer do. We have simply forgotten how to do it. If you want to lose weight and keep it off in the long term, you must first learn when you feel like eating and when you are really hungry.
Hunger is totally important because our body shows us that it needs a supply of nutrients. Giving in to this feeling from time to time is not a bad thing. Because let's be honest: occasionally you deserve it.
It's just stupid when this happens to you regularly and you just keep eating even though you know you're already full.
You need to develop an awareness of your hunger pangs. So ask yourself: is it really hunger or just desire because you feel like it?
13 Reasons Why You're Always Hungry!
#14 Exclude stimuli
If you don't hear, see, or smell anything that reminds you of food, you're much less likely to suppress hunger.
Especially mean: Instagram or other social media channels that entice with delicacies. No wonder our brain immediately wants pancakes when it sees such images?
So the less within reach that reminds you of food, the better. Banish chocolate, sweets and anything edible from your field of vision.
#15 Always eat at the same time if you want to suppress hunger
Our body loves routines. That's why you will always get hungry at the same time. The hormone ghrelin is responsible for this.
There is much debate about whether it makes sense to eat 3 or 5 portions a day. New studies show that it is not so much the number of portions that matters, but the regularity.
Small example: You usually eat a larger portion at 1 pm. But because you have an important appointment today, you have to eat at 11 o'clock.
Almost on time at 1 p.m., your stomach growls.
This phenomenon can be explained by our biorhythm. We have taught our body that there is something to eat at 1 pm. And it now wants to claim that. So it releases the hormone ghrelin, which then just tells us something: hunger!
Tip: Take your meals regularly and if possible at the same time. Then you prevent this.
But what to do if you're hungry now at 1 p.m.? Grab a healthy snack. Fruit, vegetables or something else low in calories is just right now to tide you over your slump.
Lose weight without hunger? This is how it works!
#16 Handle stress properly
An important appointment with a customer, the car is on strike and then also a girlfriend who now calls you constantly - pure stress. Many will start snacking now. But not you, because you know that Stress leads to ravenous appetite.
Stress is the most common reason why weight loss projects quickly disappear into the drawer again. Losing weight is indeed stressful for the body. If you also have a job and private life, the only thing that helps is chocolate.
There are two types of stress. One eats unhealthy and a lot when he is stressed. The other is not hungry when it is stressful.
If you get cravings, try relaxation techniques like yoga, a walk, or other distractions. If you must snack, make sure you don't have anything sweet nearby. A delicious fruit salad also makes a wonderful anti-stress remedy.
It makes no difference to our brain whether you reach for vegetables, fruit or chocolate in stressful situations. For the body, it makes a big difference.
#17 Sleep when you want to suppress hunger
If you sleep regularly and sufficiently, you can prevent cravings. Studies have shown that sleep is a real slimming agent. Our hormones are also responsible for this.
When you slumber deeply and regularly, the body responds with the satiety hormone leptin. It lowers the feeling of hunger because it suppresses the hormone ghrelin.
So adjust your sleep habits if you want to lose weight.
#18 Take a break when you want to suppress your hunger pangs
You want to curb your appetite because you want to lose weight? Your fat loss succeeds quite well, but your hunger is enormous?
It may be that the hormones leptin and insulin are playing tricks on you. This often happens when you eat a very low-carbohydrate diet. If you eat low carb, your blood sugar level remains fairly constant, which is wonderful for losing weight.
But at the same time, your leptin levels drop, which can make you feel hungry.
That's why you shouldn't completely avoid carbs. Good carbohydrates, such as those found in whole grains, oatmeal, potatoes or legumes, are allowed on your plate.
If you eat a low-carbohydrate diet for a long time, then you should also take a break. This brings the hormones back into balance.
23 natural appetite suppressants against cravings!
Our conclusion
If you want to suppress your feeling of hunger, you should first find out what is responsible for it. It is not always wise to suppress hunger, because your body wants to tell you something. In some situations, however, it can make sense.
All the best for you!
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