how to control hunger while dieting

Hunger is the natural response that lets us that our bodies need more fuel in the form of food or drink. Getting low on fuel happens every day. But what happens when you feel like your hunger is getting out of control?

If you’re dieting hunger cues happen more frequently because your body is getting use to operating on less food.

These hunger cues during the first phases of dieting are terrible! Not only are you experiencing hunger pains but also you run the risk of overeating.

Let me show you how to keep your hunger at bay and stick to your weight loss goals with these simple anti-hunger hacks!

Do you have a fear of hunger?

First things first… You need to break the fear of the hunger cycle.

Many of us have a fear of going hungry. It’s a natural response to a lack of food our bodies are missing. However, the body is very adaptable!

Your body got use to processing more food overtime, therefore with some time your body will adjust to eating a lower number of calories.

In the meantime, you need healthy coping strategies to control your hunger cues and pains.

One way to curb your fear of hunger is by changing your thinking. Instead of thinking, “I’m starving and I have to eat now,” think “My body is just adjusting to eating less. It will pass.”

Try this mindset change for a few days to combat unwanted hunger pains, and your body and mind will get the message that you are in control now! Not your stomach!

How to Control Hunger While Dieting

Reach for high-water content foods

High-water content foods are simply that, foods containing a lot of water. Not only will these foods nourish your body with vitamins and minerals, they will hydrate you without guzzling bottles of water.

These types of foods are also perfect to eat when hunger strikes due to their low-calorie content as well! So there’s no guilt with eating them!

When hunger pains strike and won’t go away have the following foods readily available in the fridge:

  • Watermelon
  • Cucumber
  • Lettuce
  • Grapes
  • Zucchini
  • Strawberries
  • Tomatoes
  • Lemons
  • Oranges

And more!

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Regular Exercise

Exercise produces endorphins. When these chemicals are released, they interact with receptors in the brain that make you feel good and reduce pain.

This has a tremendous effect on stress reduction. Getting in the habit of taking a walk or doing some yoga when you feel upset or anxious can greatly reduce your body’s stress hormone cortisol that leads to a decline in eating due to stress.

Make water a priority

Your body needs water to survive. Many times, we confuse hunger pains for thirst pains. This can lead us to eat instead of nourishing our bodies with the water it needs.

Eating instead of drinking water can also lead us to consume extra calories we don’t need.

But drinking enough water every day is tough? Why? Because it’s boring and tasteless!

To drink enough water, try infusing water with fruits or drinking sugar free sparkling water to curb your hunger.

Try some of these infused water combinations:

  • Mint with cucumber
  • Strawberries with mint
  • Lemons with water
  • Watermelon with water


When you start to feel overwhelmed, take a deep breath and try to spend a few minutes quieting your mind. If you are at home, try a guided meditation. If you are in public, take deep breaths and focus on your breathing and try to tune out the other sensory information in your surroundings.

Get a Hobby

Instead of eating, indulge in a hobby whenever feel hungry outside your regularly scheduled meals and snacks.

Try some of the following hobbies to indulge in instead of food:

  • crocheting
  • woodworking
  • Origami
  • playing guitar
  • solving crossword puzzles
  • Painting

Anything to keep your hands busy and your mind off your hunger pains.

Add more protein

Your body needs protein to operate properly. But protein is also responsible for filling us up longer and keeping those hunger cravings away.

Try adding a clean protein to every meal. Eggs are a wonderful source of protein for breakfast foods. Chicken can be combined with almost any dish and pairs nicely with a variety of salads. Other protein sources include beans and legumes.

Remember you don’t have to lay off the meat to lose weight. Unless you have an ethical dilemma with eating meat of course. The important thing about picking meats is to choice cuts lower in fat. Just don’t leave healthy omega 3s out of your diet though!

If you find yourself not eating enough protein or wanting a filling snack, try a protein shake! Or add a scoop of protein powder to your morning smoothie!

Drink a cup of coffee or tea

No, not a venti Frappuccino! Just plain coffee or tea. Coffee contains caffeine which in turn suppresses hunger.

However, if you don’t like the taste of coffee you can always drink tea. Some teas like black tea and green tea contain caffeine, but many teas on the market do not.

For teas without caffeine they can still supply your body with a generous amount of water to help curb your hunger as well.

Remember that it’s better to be your own coffee and tea compared to buying premade teas and coffee are often sweetened with extra sugar for flavor.

If you would like to liven up your daily cup of coffee then try some of the following healthy alternatives to traditional coffee creamer:

  • NutPods creamer
  • Hemp, Almond, or coconut milk
  • Stevia or Monkfruit sweeteners
  • Keto bulletproof coffee (if your following the keto diet)
  • Vital Protein Collogen Creamer

how to control hunger while dieting


It is important that you act mindfully when you take an action impacting your body and your health.

While mindfulness is excellent for conquering your fear of hunger and what you consume, it’s only one long-term hack to control hunger.

When you want to control hunger and prevent overeating then try one of the hunger curbing tips above to start seeing results today!