Feel Full Without Eating

There are many different reasons people need to fast or avoid food for certain periods of time. For example, medical procedures such as surgery require fasting. You may even want to learn to control and manage hunger in between meals so that you can cut down on snacking or overeating throughout the day. Even if you’re just trying to lose some weight, anyone who is fasting is likely to feel hungry at times and there are many different ways to make your stomach feel full without eating. A few changes to your overall diet and a few tricks while you're fasting or not eating can help you control or manage feelings of hunger.

Steps

Tricking Your Stomach that You’re Full

1. Chew a piece of gum. Chewing a piece of gum will trigger your brain and stomach to believe you are about to eat or feeling full. This will not only stimulate your mind to feel full, but will also make sure that your mouth is too busy to eat.
   • Make sure to chew sugarless gum so that you don’t get unnecessary calories. Chewing gum can even burn 11 calories an hour.
2. Suck on ice cubes. Sucking on ice cubes will activate the same feelings of fullness as gum. Ice cubes have the added benefit that they melt into water, which will also make you feel full.
   • Try putting some sugar-free flavoring into your ice cubes if you don’t like the taste of plain ones.
   • Be careful with ice cubes if you have sensitive teeth or wear braces as they can cause mouth pain.
   • You can also try buying calorie-free, sugar-free popsicles and use those instead of chewing on ice cubes.
3. Drink more water. One of the most effective ways to feel full without eating is to drink more throughout the day. Consuming water will fill your stomach and also keep you hydrated.
   • Dehydration may send signals to your brain that are similar to hunger signals. If you're not well hydrated, you may feel hungry when you're actually just thirsty.
   • Carbonated water is a may also be a good choice because the bubbles will fill your stomach.
   • If you don’t like plain water, infuse it with flavors by adding some lemon, lime, cucumber or even fruits like raspberries. Just make sure not to eat any fruits you put in the water!
4. Drink herbal or flavored teas. Drinking something with a flavor can help settle your stomach and calm your hunger.
   • You can use other herbs such as licorice root, burdock, nettles, and fennel to help suppress your appetite. Steeping these herbs in hot water will give you a nice tea that has the added benefit of belly-filling water.
   • Also try herbal teas or flavored teas without added sugar.
   • Tea and coffee are also good options because the caffeine will help suppress your appetite (in the short-term) while filling your stomach with liquid.
5. Brush Your Teeth. If you start to feel hunger pangs and don’t want to eat anything, brushing your teeth can make you feel full. Not only does it not taste good to eat right after brushing, but the smell of a minty toothpaste will also stimulate your brain to feel full.
   • Use mint or cinnamon toothpaste. Research shows that not only mint, but also the taste of spices such as cinnamon can help suppress your appetite.
   • This also helps curb sugar cravings, as the sweetness from the toothpaste may temporarily satisfy your sweet tooth.
6. Suck on peppermints or other sugar-free candies. There is evidence that the smell of peppermint can suppress your urge to eat. Sucking on peppermints will not only suppress your appetite, but also keep your mouth occupied from other foods.
   • Make sure to suck on sugar-free peppermints, such as Altoids, so that you don’t consume unnecessary calories.
   • Even just smelling peppermint oil will stimulate your brain so that your stomach feels full.

Distracting Yourself From Hunger

1. Ask yourself if you're truly hungry. Sometimes when we're stressed, bored, depressed or angry, we may have feelings of hunger. But in fact, these are just strong emotions that may be triggering hunger-like signals. To figure out if you're experiencing real, physical hunger ask yourself:
   • When is the last time I ate? If it's been more than four to five hours, you might be physically hungry.
   • Is it close to a regular eating time?
   • Did I skip a meal today?
   • Am I experiencing typical hunger signals? These include: empty or pit feeling, stomach growling, or stomach pangs.
2. Meditate. Having some zen time is another effective way to curb food cravings. Taking deep breaths from your belly area will fill your stomach with air and can calm you down.
   • A recent study says that meditation makes you a more “mindful” eater because you become more in tune with your hunger signals and are in turn less likely to eat out of boredom.
   • If you get hunger pangs, close your eyes and focus on your breath until the feelings pass.
   • You can also try walking meditation. It's an active form of meditation that can help you focus, calm down and get you away from a craving food.
3. Do a hard workout. A good sweat session not only burns calories and helps you consume less of them, but it also can suppress your appetite for up to two hours. By upping your workouts and adding some interval training, you can activate the hormones that will make you feel fuller and not crave food.
   • Aerobic exercise lowers levels of a chemical called ghrelin and also increases the amount of another appetite-suppressing hormone in your body.
   • Adding intervals, or short bursts of speed, to your cardio workout will maximize the hunger-dampening effect.
   • If you are hungry after a workout, try drinking a glass of water. Often hunger pangs are a sign of thirst.
4. Write up a list of things to do. When a craving or desire to eat hits, it can be difficult to distract yourself from the idea. Writing up a list of other activities that you can do to help distract yourself can be helpful. You can try:
   • Listening to music
   • Reading a book or magazine
   • Doing household chores
   • Taking a hot bath or shower
   • Watch a movie
   • Play a game

Modifying Other Lifestyle Factors to Manage Hunger

1. Get adequate sleep. It's recommended adults get at least seven to nine hours sleep each night. When you're behind on sleep, your body produces more ghrelin — your body's hunger hormone. Higher levels of ghrelin make you feel hungrier throughout the day. Studies show that a body that is sleep deprived craves more carbohydrates.
   • Go to bed earlier or wake up later if possible so that you can get in the recommended amount of sleep.
   • Also shut off all lights, electronics and any other devices that give off light or make sounds. Even small distractions can prevent you from falling asleep or staying asleep.
2. Don't skip meals. If you’re trying to feel full without eating in order to lose weight, it’s still important to make sure that you’re eating regular, consistent meals. This will not only help your body more effectively lose weight, but also ensure you are getting the proper nutrients to stay healthy.
   • Studies have shown that skipping meals may increase your hunger levels over the day and could cause you to overeat.
   • Plan to have at least three meals daily. If there is more than four to five hours between meals, you may need a snack in addition to your meals.
3. Eat whole and satiating foods. Your food choices also affect how full you feel. By choosing to eat whole foods (like fruits, vegetables or whole grains) that will stabilize your blood sugar and not digest quickly, you will feel fuller longer after meals.
   • High water, high fiber foods such as fruits and vegetables will also help you feel fuller longer because they add bulk to your meal. For example, you could have one cup of raspberries or one cup of cooked whole wheat spaghetti for extra fiber.
   • Hearty soups and stews are a good option because they’re often high in water, protein, and fiber content. Add ingredients such as vegetables, beans, and herbs to help yourself feel fuller for longer. For example, beans such as and lentils are high in fiber, while vegetables including split peas are another high-fiber option. Add lean meats such as chicken or beef to a soup for protein.
   • Try hummus and cut vegetables like water-rich cucumber or fiber-rich broccoli to make yourself feel fuller in between meals.

Tips

• Always consult a doctor prior to changing your eating habits. If a doctor is requiring you to fast or discontinue eating, make sure you fully understand when to stop eating and when you can restart.
• Don’t stop eating altogether in order to lose weight. This will cause your body to go into its natural starvation mode and will cause it to store every calorie you consume.

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See also

• Stay Away from Junk Food
• Choose Low FODMAP Foods As a Vegetarian
• Count Macronutrients
• Eat Properly
• Stop Being Hungry Quickly
• Develop Healthy Eating Habits
• Make Yourself Less Thirsty
• Avoid Food Triggered Seizures
• Cut Down on Junk Food
• Add Flavor to Quinoa

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