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Two Methods:Dealing With PovertyCoping with Hunger While Dieting

Hunger is something that most people experience at some point during their lives. For some, hunger stems from lack of resources or food instability. Others experience hunger as a product of a diet or weight loss program. Just as the causes of hunger vary greatly, the methods for coping with it are also diverse. This article addresses some immediate solutions for coping with hunger pangs.


Method 1 of 2: Dealing With Poverty

  1. 1
    Find inexpensive foods that are filling. Foods that are high in fiber and protein are very filling, and often very inexpensive. [1]
    • Rice and other whole grains are very cheap and can keep you feeling full for longer periods.
    • Canned or dried beans are very healthy sources of fiber and protein. Bagged, dried beans or canned beans often cost less than a dollar at the supermarket.
    • In times when your food budget is more plentiful, stock up on these items or cook them ahead and freeze them.
    • Less expensive cuts of meat such as chicken thighs, bone in and skin on cuts, and tougher parts of beef are good alternatives for those on a strict budget.
  2. Cope With Hunger Step 02.jpg
    Try shopping at discount stores, ethnic markets, and farmers markets. These places have better prices that will allow you to stretch your small budget. [2]
    • Indian and Mexican cuisine often features ingredients like rice and beans. These items are even cheaper at ethnic markets.
    • Discount food stores often feature very cheap prices on canned and frozen foods.
    • Fresh produce can be hard to come by when you are on a budget. Visit a local farmers market towards the end of the day. It is easier to find bargains just before closing as the vendors are trying to unload any surplus.
  3. Cope With Hunger Step 03.jpg
    Look into emergency food assistance programs. These programs can help you find immediate relief during a food shortage as well as long term assistance. [3]
    • In the United States, the government runs a program called the Emergency Food Assistance Program (TEFAP). Call your state office to get in touch with someone who will be able to provide immediate assistance.
    • Eligibility for assistance programs varies by state. You will need to contact your state welfare agency to find out if your family is eligible for these services.
    • Contact your local food bank. They may be able to provide you with a one time emergency donation to get you through an immediate food crisis.

Method 2 of 2: Coping with Hunger While Dieting

  1. Cope With Hunger Step 04.jpg
    Avoid skipping meals. You are on a diet, but you still need to eat regularly to maintain a healthy metabolism. [4]
    • Diet and fitness experts, such as Jillian Michaels, warn against skipping meals while on a diet.
    • You should be eating 3 meals a day plus a snack, at least.
    • It is important to space out these meals throughout the day, to avoid going more than 4 hours without eating.
    • This will keep your blood sugar and hormones more stable, and you will be less likely to have hunger pangs.
    • A major drop in blood sugar from not eating can cause cravings, which can undermine a diet
  2. Cope With Hunger Step 05.jpg
    Keep yourself hydrated. Pouring yourself a big glass of water and drinking it will help to quell any cravings or hunger.[5][6]#*If you don't want to drink plain water, you could add a slice of lemon or a sprig of mint.
    • Alternatively, you could drink seltzer water.
    • Avoid an sodas or juices. These are full of sugar and might take you over your calories for the day.
    • Water is an essential part of everyday health, so doing this will help you make sure you have enough water intake.
  3. Cope With Hunger Step 06.jpg
    Distract yourself. Most people tend to overeat when they are bored. Doing something to occupy your mind can distract you from thinking you are hungry. [7]
    • Steer yourself towards doing activities that make you feel productive.
    • Do something active! Get out of the house and engage in some physical activity such as a brisk walk or sports.
    • Call a friend you haven't spoken to in a long time, or spend time doing a fun activity with your family.
    • Read a book or a magazine, or try to focus on catching up on some work.
  4. Cope With Hunger Step 07.jpg
    Eat foods that help you maintain energy levels. The number of calories on two food labels make be the same, but the nutrition and energy you get can vary widely depending on the type of food.[8]
    • Candy, chips or other foods high in sugar and fat, but low in nutrition will leave you feeling hungry in an hour.
    • Chicken, fish, berries, carrots and other healthy foods will satisfy you for longer.
    • Nuts are a good snack for between meals because their fat and protein help you to feel full. #*Fruits, vegetables, whole grains and beans are high in fiber, which has been shown to help reduce appetite. These foods often have a high water content which can help you to feel full.
    • Eat foods high in fiber. Managing your hunger is not simply a matter of will power, you can also make sure you are using your calories wisely to get the most out of the food you eat.
  5. Cope With Hunger Step 08.jpg
    Learn your body’s hunger cues. Eating because it is lunch time, or eating when you don’t really need it can confuse your body about what it means to be hungry.[9]
    • Keep notes of how you feel before and after eating to learn to recognize hunger signals.
    • Learn to eat only when you feel hungry, but before the hunger signals are severe and painful.
    • Make sure you stop eating when you are satisfied, but before you are uncomfortable.
    • Eat slowly to allow your body to send signals to your brain that it is sated.

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  • Do not go without food to lose weight. This method is harmful to your body and can be extremely dangerous.
  • Do not fast if you have diabetes, as going without food can lead to dangerous fluctuations in blood sugar.
  • Women who are pregnant or breastfeeding, the elderly, children, and people who are sick should avoid fasting.[10]

Article Info

Categories: Losing Weight | Nutrition and Lifestyle Eating

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Español: Cómo lidiar con el hambre, Italiano: Come Gestire la Fame, Português: Como Lidar com a Fome, Русский: справиться с голодом

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