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10 Tricks to Fight Off Hunger While Dieting

Updated on October 12, 2015

The hardest part about dieting is fighting off the hunger pains and the desire to eat more than your body needs. Cravings for sugar and snacks are a huge issue and can cause even the strongest willed person to break their diet vows. The good news is that there are many tricks and methods you can use to fight off the hunger and those moments when you are feeling weak.

1. Eat Breakfast

Don’t start off your day feeling starved. It's self-defeating. Instead, plan to make yourself a light breakfast. Have a hard boiled egg - one egg is only about 70 calories and it has good proteins your body can use. You can also serve yourself fresh fruit. I've always liked grapefruit at breakfast altho I have also started eating some boiled chicken for breakfast, too.

Eating a light breakfast in the morning will also help you fight off binge eating. You will also fuel your body, if you eat fresh, healthy foods, for the exercises you plan on performing that day.


Grapefruit is a common and well known diet food.
Grapefruit is a common and well known diet food. | Source

2. Water

Did you know that we can confuse hunger with thirst? As long as you have carefully planned out your food consumption, you are getting enough food to eat, but your body may still want "something". Give your body plenty of water while you are dieting and aim for 8 glasses of water a day, more if you are exercising and sweating. Water can give you the full feeling you are seeking.

If you are like me and aren't a big fan of drinking plain water, simply add a squeeze of lemon or lime to your water. There is only about 1 to 2 calories per slice or wedge of lemon or lime. If you only drink 8 glasses of flavored water, that is just a mere 16 calories.

3. Exercise

Not only is exercise essential to losing weight, it can also suppress your appetite. The next time you feel hungry between meals, exercise and raise your heart rate. Go for a brisk walk, a jog, a bike ride, or do any other physical activity that will get your mind off of being hungry. Avoid any sitting activities that lets you mull over your hunger pains. Get up and move.

Our National Winter Exercise--Skating (1866)
Our National Winter Exercise--Skating (1866) | Source

4. Eat More Protein

If you feel hungry immediately after eating, then it is time to reexamine your diet menu. Add more protein to your diet. This means, eat more skinless chicken and low-fat fish. Adding more proteins to your diet will keep you feeling full for longer periods of time.

While I like to get my proteins through natural foods, there are also a lot of good protein bars on the market for dieters. Do the research and read the reviews for each brand. It may be all you need to help you fight off the midday hunger pains.

5. Fresh Fruit for Sugar Cravings

I get sugar cravings periodically when I am dieting and my trick is always the same: eat red raspberries. They are such a delicious treat and, after giving up candy entirely, the berries taste super sweet to my taste buds.

Go to any fruit that tastes the best to you. When I am dieting, I have one basic rule: I can eat as much fresh fruit or raw vegetables as I like. They add fiber to your diet, can quell a sweet tooth, and are extremely healthy for you. Never deny yourself the good stuff when you are dieting.

Exercise Fights Hunger

6. Motivational Videos

Perhaps you are dieting to attain a certain look. Maybe you are doing this strictly for your health. Whatever your reason for dieting is, there is a way to get yourself and keep yourself motivated.

I find that YouTube has some of the best motivational videos for dieters. Whenever I am having a moment of weakness, I take a few minutes out of my time to watch an exercise motivational video. I might also listen to some Anthony Robbins. Find what works for you and use it.

7. Train to a Schedule

We are creatures of habit, and we can take advantage of that fact by creating an eating schedule for ourselves so that we can avoid those times when we feel hungry the most. One trick is to break your meals into 4 different eating times. For example, you can have a breakfast, a noon lunch, a broth soup at 3 or 4 pm, and then a light dinner in the evening. You might be eating less fattening and calorie laden foods as you normally do, but you can trick your brain into thinking that you are actually eating more by breaking meals down into scheduled times four times a day.

8. Eat Slowly

When dieting, it is time to break out all the tricks. Eat off of small plates. Use a smaller fork, such as a cocktail fork, and slow down when you eat. So many of us sit down and just start plowing the food into our mouths. We don't take the time to taste our food, much less chew it properly. Did you know that you should chew soft foods 5 to 10 times and that you should chew harder foods, like meats and veggies, up to 30 times? Take the time to chew your food and actually experience the taste of it. It's an almost Zen moment in our busy do, do, do lives.

Chewing Food

9. Oh Nuts

Yeah, nuts have fat in them and they are high in calories, but they are so good for you that you shouldn't cut them out of your diet unless you are allergic to them. It is expensive, but when you can, buy unsalted organic raw nuts. They taste a bit different than the heavily salted and roasted nuts you probably get, but the health benefits are there. What is more, they also help hold you over between meals. All you need is a small handful, about 1/4 cup, to get the benefits of natural nuts.

10. Suck It Up

I know it sounds awful, but sometimes we just have to suck it up and deal with it. We have been taught since we were kids that things should be easy. We expect everything to be simple, without struggle, and without any discomfort. If we don't get our way, many of us give up.

Teach yourself to be different and better than you were taught. Post motivational quotes up all over your house. Give yourself pep talks, and just suck it up. You're not going to die just because you are craving chocolate and you are not going to die without fast food (fast food withdrawal is the worst, isn't it?). You are going to come through this, successful, and you will be proud of yourself on top of it all.


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    • Larry Rankin profile image

      Larry Rankin 18 months ago from Oklahoma

      Great tips!

    • Dubaiposter profile image

      Dubai Poster 18 months ago from Sharjah Dubai, Emirates

      Very well said; I am also on dieting and I probably follow the way you described here. In other ways having four to five times low calorie and high protein meals are better than to have 3 times full meal. Also 30 min brisk walk a day will be better for shedding off your belly fat. Avoid sugar, chocolates, candies, dry bread and processed foods.

    • Jasmeetk profile image

      Jasmeet Kaur 15 months ago from India

      very helpful tips..

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