The biggest enemy of any weight loss and fitness plan is the insatiable hunger that strikes out of the blue and shatters all our discipline. And what can we even do? This is like a force of nature itself, and controlling it can be as difficult as choosing between binge-watching your favourite show or going to the gym!
But wait—what if you could suppress hunger without eating? That surely sounds like a cheat code. So, do not worry because this blog has you covered. Here, you will learn how to suppress hunger without eating and get to know about effective strategies and remedies to help you push through hunger and ward off appetite and cravings like a pro.
Time for cravings to be a bother no more. Keep reading!
Table Of Contents
- How To Reduce Hunger Without Eating? 8 Effective Strategies
- What Kills Hunger Fast? 5 Remedies To Help You Push Through Hunger
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
How To Reduce Hunger Without Eating? 8 Effective Strategies
How to suppress hunger without eating? For starters, to prevent hunger pangs, you must start your efforts while eating. So, let’s check out these strategies:
1. Exercise Regularly
One of the best ways to suppress hunger is by exercising. It’s a simple trick. If you feel tempted to start with refreshments from stress, boredom, etc, just move your body instead of going for food. Exercise ‘diverts’ your mind by releasing endorphins, which are feel-good hormones. They are also released while you are eating and hence, make your feel satisfied.
The study from the Journal of Applied Physiology concluded that the appetite was suppressed in male participants after 60 minutes of cardio exercise compared to without exercise. Apart from endorphins, another reason why exercise reduces hunger is due to stimulation of the chief hunger hormone, ghrelin.
Take a short walk outside, do some lunges, or get on the floor for some crunches or sit-ups. You don’t need a gym to stay active! Physical activity—whether it’s a quick stretch or a few exercises—can help manage cravings, whether they stem from actual hunger or emotional appetite.
Also Read: 8 Steps to Help You Develop Consistency in Workouts: Learn the Benefits and Navigate the Challenges!
2. Stay Hydrated
Drink water before you decide to eat something when you are hungry. Sometimes, people can feel as if they are hungry because their bodies are thirsty. The brain can convert this feeling into "eat something" instead of drinking something. Aim for approximately 64 fluid ounces of water daily.
If you need a taste, you can try sparkling water for the fizz or add in the benefits of fruit-infused water for taste. During the cold months you can change it by drinking various healthy winter drinks like herbal teas, milk with honey or green tea. The liquid can temporarily take up space in the stomach, which can cause fullness and prevent hunger.
Also Read: Reduce Stomach Fat In Just 7 Days With These 12 Viral Home Remedies — See Results In A Week!
3. Smell Peppermint
Strange as it may sound, this strategy on how to suppress hunger without eating actually works.
Research from Wheeling Jesuit University cites that smelling peppermint can actually lead to a reduction in appetite and food intake. Research participants who inhaled peppermint mint every 2 hours experienced reduced hunger compared to control group who didn’t inhale.
Now, the science behind this is that scents do affect the brain in many different ways. Peppermint and spearmint, in particular, can help lower stress hormone levels, which may suppress stress-induced cravings. Since our sense of taste is strongly connected to our sense of smell, what we inhale can directly impact hunger signals in the brain.
So, when it comes to reducing hunger, maybe it's time to sniff peppermint instead of reaching for a snack!
4. Practice Mindful Eating
Your brain plays a crucial role in deciding what and when you eat. People who focus on their food while eating tend to consume less than those distracted by other activities.
Mindful eating is a practice that encourages you to be fully present while eating, paying attention to every bite without judgment. It doesn’t restrict what you eat but helps you make healthier choices naturally. By being more aware of your food, flavours, and hunger cues, you may find yourself eating less and feeling more satisfied.
5. Eat Slowly
When hunger levels are high, it’s easy to eat more than planned. Slowing down your eating pace can help control overeating. Interestingly, research suggests that eating speed can influence the endocrine system, affecting hormones like insulin and pancreatic polypeptide, which regulate digestion, hunger, and satiety.
6. Don't Forget To Sleep Well
Getting enough sleep is a natural way to suppress appetite. Studies show that inadequate sleep can increase hunger levels by up to 24% while reducing feelings of fullness by 26%. A well-rested body helps regulate appetite hormones, keeping unnecessary cravings in check.
7. Eat From A Smaller Plate
Eating from a smaller plate can subconsciously help you reduce portion sizes and consume fewer calories without feeling deprived. This simple trick can aid in better portion control and mindful eating.
8. Reduce Stress
High stress can trigger emotional eating, even when you’re not hungry. Elevated cortisol levels are linked to increased appetite and weight gain. Finding ways to reduce stress—through yoga for stress management, meditation, stress-relief workouts, or relaxation techniques—can help control hunger and lower the risk of obesity and depression.
What Kills Hunger Fast? 5 Remedies To Help You Push Through Hunger
In order to kill hunger fast you can follow some home remedies which can curb your hunger pangs. Some of such remedies are as follows:
Remedy | How It Helps |
| Take a dose of apple cider vinegar (ACV) | ACV improves digestion and helps keep food in the stomach longer, controlling hunger for at least 3 hours. It also helps regulate blood sugar spikes that occur after eating. ToneOp Care’s ACV Effervescent Tablets can help you out in this! |
| Add spices to your foods | Spices like black pepper, turmeric, cinnamon, curry, and cayenne pepper can boost metabolism and act as natural appetite suppressants. Additionally, cayenne pepper can enhance the body's fat-burning activity, especially after consuming high-carb meals. |
| Eat some ginger | Ginger has multiple health benefits, including reducing nausea, muscle pain, inflammation, and hunger. One study found that consuming 2 grams of ginger powder diluted in hot water at breakfast reduced hunger. |
| Eat omega-3 fats | Omega-3 fats, particularly those found in fish oil and algae, have the potential to increase leptin levels, the hormone that regulates appetite. |
| Choose a high-protein snack | Snack choices are personal, but opting for high-protein snacks over high-fat ones can enhance satiety and reduce total calorie intake in the next meal.
For example, high-protein yoghurt is more effective at reducing hunger compared to high-fat chocolate snacks. Eating protein-rich yoghurt in the afternoon can also help reduce dinner calorie consumption by about 100 calories. |
Also Read: 12 Easy Exercises To Lose Belly Fat At Home For Beginners And Tips To See Visible Results In 1 Week!
Dietitian’s Recommendation
Eating healthier to lose weight is much easier than doing it. And if you follow strict food or reduce calorie intake, you may find yourself so hungry that it may be tempting to return to old habits.
I recommend avoiding crash diets and artificial weight loss supplements and pills and instead focusing on a diet rich in fresh fruit and vegetables and full of fibre. This diet keeps you satiated and full for a long time, automatically reducing hunger.
Dt. Lavina Chauhan
The Final Say
All in all, how to suppress hunger without eating doesn’t have to be a battle you lose. With the right strategies and remedies, you can push through hunger, reduce appetite and cravings, and stay on track with your health goals. Take control, stay disciplined, and let hunger know who's boss!
FAQs
1. Which is the best hunger suppressant?
Water! It keeps your stomach full and your mind tricked. Green tea and black coffee are great too!
2. What are the two signs of extreme hunger?
Irritability (hello, hanger!) and dizziness. If you feel weak or lightheaded, it’s time to eat!
3. Why does my stomach feel empty even though I just ate?
You might have eaten too fast, or your meal lacked protein and fibre. Also, thirst often disguises itself as hunger!
4. What part of the brain controls hunger?
The hypothalamus—it's like your body's food manager, keeping track of hunger and fullness signals.
5. Can I trick my brain into not feeling hungry?
Yes! Drinking water, staying busy, and even sniffing peppermint can reduce hunger signals. Mind over munchies!
6. Which foods keep you full the longest?
Protein-rich foods like eggs, chicken, and lentils. Also, fibre-heavy picks like oats, sweet potatoes, and chia seeds keep you full the longest!
References
- https://www.healthyforlifemeals.com/blog/natural-appetite-suppressants-how-to-control-your-hunger-naturally
- https://www.medicalnewstoday.com/articles/320625#faq
- https://www.hollandandbarrett.com/the-health-hub/food-drink/nutrition/suppress-appetite/
- https://www.myjuniper.com/blog/how-to-stop-feeling-hungry
- https://www.caloriesecrets.net/how-to-suppress-hunger-without-food/
- https://www.healthshots.com/healthy-eating/superfoods/7-foods-that-curb-hunger-and-reduce-your-appetite-quickly/
- https://www.vinmec.com/eng/article/18-science-based-ways-to-reduce-hunger-and-cravings-en
- https://www.medicinenet.com/how_do_i_suppress_my_appetite/article.htm
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
