Make friends with water
You’d be surprised at how easy it is to confuse thirst with hunger: Even slight dehydration can leave you feeling ravenous. If munching is on your mind, think about how long it has been since your last glass of water. Aim for around eight glasses of water daily, more with exercise or if you live in a hot climate. When hunger hits, drink a glass of water. Roxana Begum, PhD, a dietitian in Chattanooga, Tennessee, fills a pitcher of water in the morning, and sips on it throughout the day. Your weight loss and maintenance efforts benefit from hydration, as well.
Don’t skip meals—seriously
Skipping meals is a sure-fire way to bring on overwhelming hunger, according to dietitian Betsy Ramirez of Shreveport, Louisiana. “Prevention and planning are crucial,” she says. Long stretches of time between meals result in stomach growling. Three well-balanced meals, spaced about 5 hours apart keeps you fueled. Cathy Craig, a dietitian in Tucson, Arizona, reminds us that “balanced” means a carbohydrate with a protein and fat. “The meal takes longer to digest, helping with satiety between meals as well as keeping your blood sugar constant, which assists in mood stability.” Skipping breakfast negatively affects your appetite and hunger cycle more than other meals. Here are some more hazards to missing your morning meal.