How to get rid of hunger: basic recommendations

The modern concept of beauty for most girls is equivalent to being slim.

It is thanks to this interpretation that young ladies torture themselves with all sorts of food restrictions.

Such self-experiments most often do not give the expected result; on the contrary, they further provoke the feeling of hunger that haunts us constantly.

Many people believe that the feeling of hunger is extremely difficult to train. After reading our article, you will be convinced that “putting your appetite in its place” is within the power of everyone; moreover, there are many ways to do this without harm to your health and figure.

What causes constant hunger?

The hypothalamus is the so-called culprit of our appetite and hunger. It is this part of the brain that is responsible for the emergence of appetite and regulates the need for nutrition. Hunger occurs when blood glucose levels drop; After eating, the glucose level returns to normal and the hypothalamus confirms that we are full.

For reference: appetite is a reflex that especially helped our distant ancestors, who strove to eat as much as possible in one sitting, preferably even to overeat. Excess food “went” into fat deposits, and when hard times came and it was not possible to eat for a long time, it was successfully used up.

Now this previously useful reflex has been transformed into the so-called feeling of false hunger and has become one of the reasons for psychological dependence on food and, as a result, overeating and metabolic disorders.

In this article we will not talk about how to “stop eating”, but about how to deceive that very feeling of false hunger. To do this, let’s find out how a healthy appetite differs from food addiction.

Indicators	Physiological need for food	Increased appetite or imaginary feeling of hunger
What do you want to eat?	High-calorie food without special taste preferences	Something specific: sweet or salty, smoked or fried - cake, cake, etc.
When and how do you want to eat?	The desire to eat increases, the feeling of hunger is accompanied by rumbling in the stomach, weakness or darkening of the eyes.	The desire to have a snack is sudden and can overtake you right at the counter or near a cafe; increases due to stress or is associated with the expectation of receiving pleasant sensations
Portion size	Enough to guarantee you will be full and replenish your energy reserves.	Virtually uncontrolled, food is swallowed automatically, by inertia
Pleasure from eating	Stop eating immediately after feeling full	When you eat food automatically, you often fail to concentrate on its taste.
Feelings after eating food	After eating, you feel pleasure from satisfying one of your natural needs, without feeling guilty for what you have done	After eating, sometimes there is a feeling of guilt for showing weakness, indulging in a sudden desire to eat.

Conclusion: our appetite often deceives us. In many cases, “hunger urges” are caused by an unstable emotional state, and not at all by the need to replenish energy resources.

Read more about the causes and ways to combat “brutal appetite” in the interesting video below.

Foods that dull the feeling of hunger

Greek yogurt

Greek yogurt differs from regular yogurt in that during the preparation process this product is filtered through a cloth or paper filter.

Scientists believe that consuming dairy proteins fills us up and maintains blood sugar levels, meaning you will feel full for some time after you eat a product that contains these proteins.

Because Greek yogurt contains more protein than regular yogurt, it will be more filling.

A pleasant surprise is the fact that this is a low-calorie product, since 100 grams of this yogurt contains 66 calories, so it can be consumed when losing weight. Greek yogurt also has a positive effect on the nervous system, that is, it helps cope with depression.

Fish

Fish is considered one of the most satisfying dishes among protein-rich foods.

via GIPHY

Fish has many beneficial properties.

It not only gives us energy for the whole day, but also improves vision. Fish contains omega-3 fatty acids, which have the ability to have a positive effect on your vision. These fatty acids reduce the level of “bad” cholesterol in the blood.

This product is rich in vitamin D. Thanks to this component, you will sleep soundly and not wake up in the middle of the night.

This is useful to know:

It is better to add fish to your diet if you are concerned about your health. Many people do not like fish, but despite this, it should be consumed at least in small quantities.

How to satisfy hunger without food: the most effective ways

In order to deceive hunger and not leave it a single chance to seduce ourselves, we will use the most effective methods that are available to each of us. Choose according to your taste and capabilities:

Drinking therapy (water, coffee, tea, cocktails to reduce appetite).
Suppressing appetite using drugs from the pharmacy.
Sport as a weapon in the fight against hunger.
Breathing exercises for false appetite.
Aromatherapy is an excellent help in the fight against hunger.
Handy and home remedies that “drive away” appetite.

We will talk about each of these magical methods in more detail below.

How to suppress

You can get rid of the feeling of hunger only if the diet is correct and the body is not depleted by the diet. Then it’s worth mastering a couple of life hacks for the sake of a flawless figure.

If your eating schedule allows, then you can get rid of hunger with a light snack. It should be rich in fiber and vitamins. Protein is acceptable, but carbohydrates are best avoided. Vegetables, fruits, bread, low-fat cheese are perfect. A healthy snack will fill your stomach, block hunger and enrich your body with healthy nutrients.

Important ! A snack is justified 2-3 hours after the main meal.

Quench without food

The success of the diet largely depends on willpower and basic knowledge of physiology. You can get rid of hunger without food and slightly “deceive” your body for the benefit of an impeccable figure! The main thing is to know a few tricks.

And then you can eliminate hunger without food:

Drink some water. Water will fill your stomach without adding calories to your daily diet. Instead, you can also use homemade compotes, fruit drinks and green tea. The main thing is that they do not contain sugar.
Go for a walk. Walking in the fresh air will distract you from obsessive thoughts and speed up your metabolism. Just stay away from cafes and fast food outlets.
Practice. You don't have to rush to the gym. You can do yoga at home or do a couple dozen squats. A sense of pride in oneself simply leaves no chance of breaking the diet.
Motivate. It’s worth taking another look at your favorite dress that’s 2 sizes smaller, looking critically at yourself in the mirror and finding the strength to stick to your diet!

Water for weight loss: how to drink water so you don’t want to eat?

Everyone knows a simple and effective rule: you need to drink a lot of clean water - from 1.5 to 2.5 liters per day . But how many people follow it? Often we simply brush aside this postulate and simply force ourselves not to eat. And in vain, because water helps very well in getting rid of false feelings of hunger, the main thing is to know how to drink it correctly.

Drinking a glass of slightly warm water immediately after sleep will make the body wake up and invigorate, and start the metabolism.
Often our body experiences thirst, which we mistake for hunger and eat instead of drinking clean water. If you feel a sudden attack of hunger, drink a glass of regular water - without gas or sugar.
Make it a rule to drink a glass of water 30 minutes before meals and 40-60 minutes after meals - this way you will not eat too much and are guaranteed to improve your metabolism.

Scientific fact : nutritionists have noticed that cool melt water can satisfy even a severe attack of hunger. The same effect will come from drinking a little salted clean water.

How to get rid of obsessive thoughts about food

This question is usually asked by women who have decided to lose weight using various diets. Often, representatives of the fair sex who decide to take on such a test are tormented by a feeling of hunger out of habit. To make dieting easier and stop constantly wanting to eat, you should follow simple rules:

It is recommended to take 5 - 6 meals a day, and reduce portions to those that could easily fit in the palm of your hand.
Preference should be given to foods with a low glycemic index, which slightly increase blood glucose levels. It has been proven that such food helps to dull the feeling of hunger.
You need to eat more vegetables and fruits rich in fiber. This substance is able to fill the stomach as much as possible, as a result of which saturation is felt longer.
You need to drink a lot of water, at least two liters per day.

While eating, you should concentrate as much as possible on the food and not be distracted by extraneous things. Reading or watching TV gets in the way, causing food to pass unnoticed. And with concentration, you can not only feel the full taste of the dishes, but also feel full.
It is also important to chew food thoroughly and slowly. This helps the hypothalamus, which is responsible for the feeling of fullness, quickly understand that satiety is coming.
It is recommended to limit the consumption of spices as much as possible, as they increase appetite.
It is also better not to use chewing gum, as it activates the secretion of juice by the stomach. Thus, the body is preparing for the fact that it will now receive food, but in reality this does not happen. Hence the false feeling of hunger.
In order to stay on your diet, you don’t need to completely deprive yourself of your favorite foods. As a pleasant surprise, once a week on the weekend you can treat yourself to something not very healthy, but tasty.
There are also psychological manipulations that allow you to deceive the brain and avoid a false feeling of hunger. For example, you can increase the serving size of a familiar dish while maintaining its calorie content. Adding more vegetables to your breakfast sandwich can trick your brain into feeling full.
You should also eat from small dishes. This technique helps to avoid increased appetite.
In order not to once again tempt yourself with the sight of tasty, but not very healthy food, it is better to hide it.

To learn how to overcome food addiction, watch this video:

Coffee and tea for weight loss

Today, pharmacies offer a wide range of all kinds of drinks for weight loss - coffee and tea. The effect of these drugs is based on a diuretic and laxative effect, partial suppression of the sense of appetite from the systematic use of these drinks.

Some products are indeed popular because of their effectiveness, but it should be borne in mind that they act differently on everyone, and without trying, you will not know how consuming this or that “cocktail” will affect your body. Therefore, we will give you recommendations on how to deceive your appetite by drinking regular coffee or tea.

When you feel an acute feeling of hunger (not to be confused with a physiological need), brew yourself ground black coffee without sugar or cream. Pamper yourself - keep only good quality coffee at home, buy your favorite variety and enjoy an aromatic invigorating drink, replacing cakes or sweets with it.

The secret of coffee is simple : it suppresses appetite, energizes and has a diuretic effect, that is, it relieves swelling.

The same effect is attributed to tea, and to make this drink even more effective, drink green tea with lemon - it will suppress hunger and strengthen your immune system.
Try this tea recipe: place 2 tablespoons of grated ginger root, 2 whole garlic cloves in a thermos, and brew in 2 liters of boiling water. Leave for 2 hours, then strain. Take when you feel hungry spontaneously or between meals.

Proper snacks

Not everyone has time to eat well due to their busy work schedule. It has become the norm for a modern city dweller to grab something in his free time. But to ensure that such snacks do not harm your figure, they should be organized correctly.

Small meals are good because they help you avoid overeating during a full meal. If a person endures too much and does not eat anything, then, having access to a hearty lunch or dinner, he can no longer stop. Therefore, it is better to fill your stomach with something.

For many, chocolates, nuts, and sandwiches have become familiar snack options. But such food is not the most nutritious; after it, the feeling of hunger returns quite quickly.

As a snack, it is better to choose healthy foods rich in vitamins and minerals. The ideal solution would be:

a sandwich made from whole grain bread with a piece of red fish;
freshly squeezed fruit juice;
dairy products;
chicken breast;
fresh fruits and vegetables;
seafood.

Such snacks will not only avoid the appearance of a false feeling of hunger, but will also have a beneficial effect on the body.

Watch this video about healthy snacks:

Effective drinks and cocktails that quickly satisfy your hunger

As for hunger-quenching cocktails and decoctions, if you suffer from attacks of uncontrollable appetite, we recommend trying these drinks:

compote of dried fruits with a minimum of sugar is an ingenious remedy for sudden hunger;
parsley infusion - chop a bunch of greens and brew it in a glass of hot water; consume after steeping for 20 minutes;
fig tincture - brew several figs in 0.5 liters of boiling water, and after 10 minutes an effective drink for deceiving hunger is ready;
Kombucha infusion - not only quenches appetite and promotes weight loss, but also participates in the general improvement of the body's microflora;
garlic tincture - grind 3 cloves and pour 250 ml of lukewarm water; This drink will infuse for an hour, and you need to drink it at night - 1 tbsp.
oxygen cocktail , which can be purchased today at any sports center, in a matter of minutes reduces the feeling of hunger and allows you to feel full due to the air bubbles that are present in it.

Sports to get rid of hunger: the most effective exercises

It has been proven that ordinary exercise done during a hunger attack helps reduce appetite. Even simple exercises distract you from thoughts about food and also help burn calories. We offer some of them.

"Wave".

Lying on your back with your knees bent, place your feet on the floor.
Place one palm on your chest, the other on your stomach.
As you inhale, straighten your chest as much as possible and draw in your stomach.
As you exhale, draw in your stomach and, if possible, your chest.
Observe the natural rhythm of breathing, and keep your muscles in good shape, do not strain too much. You can also perform this exercise standing or sitting.

After doing 30-40 approaches, you will notice that you don’t want to eat at all. Of course, you cannot replace the physiological need for food with a set of exercises, but it is quite possible to eliminate the appetite that appears inappropriately.

"Swallowing Air" . Remember your favorite childhood pastime - swallowing air followed by burping. This way you will not only get rid of the urges of false hunger, but also activate your intestinal muscles.

"Warming up the dimple above the upper lip" . This point is responsible for the feeling of hunger. Massaging it for 10-15 minutes can dull your appetite.

Breathing exercises are an excellent help in the fight against appetite, which has run rampant just like that.

Check out a set of exercises that are guaranteed to eliminate hunger pangs.

How to dull the feeling of hunger?

There are a number of quite effective methods that will help you fight the constant desire to snack during a diet. For those for whom the question of how to maintain a low-calorie diet , you can use these recommendations.

Warm water

It is warm water that helps you not to feel painful stomach cramps, as it relaxes the smooth muscles of the gastrointestinal tract. It is advisable to drink warm water throughout the day and, if possible, before bed. After all, water itself activates the process of losing weight. You can also drink caffeinated drinks such as tea or coffee without sugar.

Answering the question of how to deceive hunger, nutritionists recommend drinking a glass of warm water a few minutes before the main meal. Any unsweetened drink will do - fruit juice or homemade compote.

Physical exercise

Physical activity helps to get rid of “hungry” discomfort during the diet. It is not necessary to practice too intense sports activities. It is enough to walk 1-2 km at a fast pace, taking at least two steps per second. Physical activity will not only relieve hunger, but also stimulate the weight loss process by helping to burn calories.

Low calorie foods

It is very important that those who are losing weight do not feel constant debilitating hunger. To do this, you need to eat foods that do not contain many calories, but at the same time effectively reduce appetite and eliminate stomach cramps. To do this, it is recommended to snack on the following foods:

greens – spinach, arugula, lettuce, etc.;
grapefruit, apples;
different types of cabbage;
carrot;
radish;
cucumbers and tomatoes;
seaweed;
onion.

All of the vegetables and fruits listed can be eaten at any time without restrictions. After all, their caloric content is quite low, but at the same time they will help fill you up, and a fairly large amount of energy will be spent on digesting them. The presence of a large amount of fiber in vegetables and fruits allows you to reduce the level of absorption of nutrients - fats and carbohydrates. Therefore, nutritionists recommend eating any of these foods before higher-calorie meals. It has been proven that after consuming foods rich in fiber, you don’t feel like eating longer than after eating other foods.

There are some calories found in different soups. But those who are interested in what foods will help satisfy hunger without the risk of gaining weight should prepare soups without fat and sour cream.

You can also snack on other low-calorie foods and dishes made from them. These are seafood, lean meat and fish, low-fat dairy products. However, even such foods that suppress hunger for a while should be eaten in small quantities.

The optimal snack is a vegetable salad with the addition of egg whites. Sometimes you can add boiled chicken breast to the salad - a little meat with vegetables will help you easily endure bouts of desire to eat. In addition, protein foods activate metabolism, which contributes to the process of weight loss.

For those for whom the question of how to overcome the feeling of hunger is relevant, you can drink low-fat kefir throughout the day, which will not only help suppress your appetite, but also activate your intestines.

By the way, experts have noted that many obese believe that they have a normal appetite. But in reality they consume excessive amounts of food. Therefore, nutritionists call for mandatory control of eating behavior in order to overcome the tendency to overeat.

Protein

Protein is a sports supplement made from protein mixtures. Once in the gastrointestinal tract, the protein is broken down into amino acids , which then enter the blood and are used by muscles and tissues. Protein helps overcome the feeling of hunger and also stimulates calorie consumption in the body. However, it can only be taken in strictly limited quantities, after consulting with a nutritionist.

Frequent meals

Another method that dulls the feeling of hunger is frequent meals. By eating little and often, a person ensures a regular supply of nutrients to the body, and this allows one to increase the speed of metabolic processes, including fat burning. Also, frequent meals can reduce the activity of adaptive reactions - fat deposits in the depot, increased appetite. However, it is important to organize such nutrition correctly: small portions of food should be consumed many times, but the total calorie content of the diet should not increase.

However, there are many studies both confirming and refuting the effectiveness of fractional meals for weight loss. However, for the body this type of nutrition is indeed more physiological, and at the same time it makes it possible to remove the unpleasant feeling of constant hunger.

Special preparations

There are also special medications to cope with the unpleasant feeling while dieting. Appetite suppressant pills have been used for many years in dietetics and sports nutrition. So-called appetite suppressants (anorectics, anorexigens) help reduce appetite and thus gradually reduce weight. Anorectic drugs are used in sports nutrition in combination with other drugs. Currently, the following anorectics are known that act on the serotonergic system:

Sibutramine ( Meridia );
Fluoxetine;
Fenfluramine;
Lorcaserin;
Dexfenfluramine.

Anorectics affecting the dopaminergic system:

Cabergoline ( Dostinex );
Bromocriptine.

Drugs that affect the catecholaminergic system - many of them are currently prohibited:

Amphetamine , Amfepramone ( Fepranon ), Desopimon , Mazindol – prohibited drugs;
Ephedrine and other adrenergic drugs also belong to this class

Blockers of endogenous cannabinoid receptors:

Rimonabant.

Despite the fact that there are quite a lot of such drugs, it is important to understand that they produce a noticeable negative effect on the body.

A number of anorectics are dangerous to human health, so doctors categorically do not recommend their use. Some of them can provoke the development of very serious diseases, in particular heart failure, damage to the heart valves, etc.

Those anorectics that affect the catecholamine system simultaneously stimulate the central nervous system. Consequently, they produce the side effects that are characteristic of CNS stimulants. When using them, the following symptoms are observed: hyperactivity, agitation, insomnia and other negative manifestations.

Sibutramine and Fluoxetine are considered relatively safe anorectics ; however, they can also cause blood pressure disorders, insomnia, etc.

Therefore, for those who are concerned about how to suppress hunger, it is better to use other methods. It is strictly forbidden to take any of the drugs listed above without the advice of a doctor.

Fat burners

Fat burners , can suppress the desire to eat . These drugs are used to reduce excess fat deposits. They are used to lose weight and improve endurance during training.

Fat burners stimulate metabolism, suppress appetite, and reduce the absorption of fats and carbohydrates from the gastrointestinal tract. However, such drugs stimulate the process of losing weight only if the person is actively involved in sports and eats right.

And the composition of such drugs most often includes the following components: L-carnitine , caffeine , guarana , omega-3 fatty acids , naringin , tyramine , dopamine , etc. However, some components in a number of products are not effective - these are just tricks of unscrupulous manufacturers. Components such as chitosan , chromium picolinate , and Goji berries do not produce the effect stated in the annotations.

Therefore, taking fat burners and any combinations of such drugs should be discussed with a specialist in advance.

Healthy sleep

Another important condition for reducing appetite is a normal amount of sleep. A person should sleep at least 8 hours a day, then it will be much easier for him to “kill” attacks of appetite. In this case, you should fall asleep before midnight. Sometimes the most relevant advice on how to overcome hunger in the evening is a simple recommendation - go to bed early.

After all, during sleep, adipose tissue is actively burned, and the content of the “hunger hormone” - ghrelin . As for what you can do to satisfy pangs of appetite in the evening, if a person cannot go to bed relatively early, then you need to follow the advice of nutritionists and snack on low-calorie foods.

Psychological techniques

To discourage the desire to swallow something harmful, you should set yourself up to follow a diet. It will be easier to “drive away” obsessive thoughts about food if a person is busy with activities that fascinate him. Reading, walking, sports and other activities will help you distract yourself and not think about food.
You can use aromatherapy, because some aromas can calm the nervous system and suppress the appetite. It is recommended to inhale the aroma of vanilla and citrus fruits.
During severe attacks of hunger, you can practice breathing exercises. You need to sit down, relax and take a deep breath, then exhale intensely on the count of five. After several repetitions, you will be able to overcome hunger for a while.
If you can’t do without food, you should have a snack, but you need to eat very slowly. After all, the feeling of fullness appears when food is digested and nutrients enter the bloodstream. Therefore, the slower a person chews food, the sooner satiety will occur, and the less he will eat.
It is important to avoid stressful situations. a period of stress , so a person often begins to consume food in large quantities. If your mood is good and calm, it is much easier to endure attacks of appetite. It is important to understand why stress occurs and try to avoid such situations.
It is advisable to wear clothes that are not too loose. Then the feeling of fullness in the stomach will appear earlier.
Psychologists do not advise eating food from a box or bag, because in this case a person does not control the amount of food eaten. It is better to place food on a plate, dividing it into several meals if necessary, and eat it as slowly as possible.

By the way, recently researchers at the California Institute of Technology found a region of the brain, when irritated, a person’s appetite decreases. In the future, scientists intend to use the results of these studies to develop a treatment regimen for obesity and eating disorders.

Herbs that satisfy your appetite

Those who are looking for a way to dull their appetite should pay attention to some herbs, decoctions and infusions of which will help them maintain their diet without breaking down.

Herbs act in different ways. A decoction of some of them coats the walls of the stomach, which helps send a signal to the brain that the person is already full.

Other herbal remedies act directly on the areas of the brain responsible for appetite. However, any of the appetite suppressants should only be taken after consulting a doctor. After all, even herbal teas can negatively affect the health of people with chronic diseases.

Below is a list of some herbs that can control hunger.

Lucerne . Many people know this grass as a forage plant. However, alfalfa is also capable of eliminating appetite and improving the functioning of the gastrointestinal tract. This herb produces a diuretic and laxative effect. It is recommended to consume young sprouts, juice, and leaf salad. But the easiest way is to brew this herb as a tea and drink it throughout the day.
Aloe vera . This plant promotes the breakdown of fat and dulls appetite. It contains natural antioxidants, collagen , and proteins. Take aloe pulp or juice. However, this should be done regularly over several months. Consume it in the morning or twice a day - morning and evening.
Burdock . Improves metabolism , removes excess fluid. Taken as a decoction.
Cinnamon . It breaks down excess fat, and the aroma helps dull the desire to eat.
Fennel . A diuretic that can be consumed as a seasoning for food.
Corn silk . Their decoction helps to significantly reduce appetite. You need to drink the product before meals.
Milk thistle . Improves liver function and has a slight laxative effect.
Flax seeds . It contains protein, fiber, and unsaturated fatty acids. The product strengthens the immune system and reduces hunger by coating the walls of the stomach.
Herbal collections . You can prepare “combined” teas that are very effective. To collect, you need to take buckthorn bark, dandelion root, peppermint leaves and fennel fruits, mix and pour boiling water (200 ml). After infusing for half an hour, strain and drink at night. Collecting blueberry shoots, black currants, chamomile flowers, yarrow grass, lingonberry leaves, black currants and peppermint is also effective. The herbs are poured with boiling water and infused in a thermos for three hours. Drink a glass 4 times a day.

Home Remedies to Relieve Hunger Without Food

To avoid feeling hungry, try tricking your appetite with simple home tricks that have proven to work:

If you are overcome by ravenous hunger for no particular reason (not to be confused with the physiological need for food), chew sesame seeds or eat one fresh cucumber . These products in small doses do not have a serious calorie content, but they do a good job of eliminating hunger.
If your appetite runs wild before bed, just brush your teeth : this will dull your hunger a little, and you’ll hardly want to eat with your mouth cleaned.
Taking a moderately hot bath is great for reducing appetite.
It has been proven that blue color reduces appetite , while red and orange awaken it. Conclusion - dress in blue, cover the table with a blue tablecloth, and “put” blue curtains on the windows, and the feeling of hunger will not haunt you.
Drink a glass of lemon water , a cucumber smoothie, or green tea.

Chewing gum significantly dulls your appetite.
Chew a sprig of parsley - it will ease the feeling of hunger.
Self-massage the point between your upper lip and nose or do the breathing exercises we described above.

Motivation: how to force yourself not to eat?

In moments when a brutal appetite awakens, only strong motivation can keep you from setting foot on the beaten path to the refrigerator. We offer effective motivational techniques to force yourself not to eat.

1. Visualization : imagine as clearly as possible that you are attractive, slim and fit. Will this beautiful woman really go and start eating food at night? 2. Set a clear goal : how much do you need to weigh, what size clothes to wear? 3. Get on the scale regularly . There is no better motivation in the world than realizing the fact that you have managed to lose a kilogram again. Praise yourself for every step towards your ideal figure. 4. Play on the feeling of guilt in front of yourself : convince yourself that everything you eat tomorrow will end up on your wasp waist and beautiful hips. 5. Eat only in front of the mirror : watching your reflection while eating, you are guaranteed to eat 20-25% less. 6. “Before and after” : an excellent motivation for those losing weight is contemplating photographs of thinner women who were able to overcome their appetite and achieve perfect shape. Can't you do that? 7. Find like-minded people, arrange a kind of weight loss “challenge” and fight your appetite together - fun and effective.

How to satisfy hunger without food: detailed instructions

First, find out if you are really hungry? Drink a glass of lukewarm water: if you still feel hungry after 10-15 minutes, you may really need a snack.
Analyze your condition: maybe your appetite has increased due to stress? Try not to eat the cake, but, for example, take valerian, maybe the feeling of hunger will disappear by itself.
Do breathing exercises and self-massage as described above.
Perform simple physical exercises - pump your abs, jump rope, perform a plank or wave exercise. For 30-60 minutes the feeling of hunger will go away.
Take a hot bath, preferably in combination with aromatherapy - arm yourself with an aroma lamp or use foam with the scent of vanilla, citrus, banana or lavender.

Remember, nothing increases your appetite more than idleness. Load yourself with work to the maximum, distribute your time so that there is no time left not just for food, but even for thinking about it.

The main secrets of getting rid of hunger without food

Paradox: in order not to be hostage to a constant feeling of hunger, you need to eat right , and we will teach you how to do this:

If you eat food while listening to music or TV, more will “fit” into you - scientifically proven; Conclusion - eat in silence.
Don't snack on the go or while standing - eat while sitting.
Eat from “toy” dishes - with a tiny fork from a small plate.
Spread your meals out over 20 minutes, chewing your food thoroughly. It is after 20 minutes that your brain will give you a signal that you are no longer hungry.
Avoid food temptations: do not keep sweets and other “junk food” on hand.
Before going to bed, be sure to take a walk - this will help reduce your appetite.
Sleep more: according to statistics, a well-rested person eats much less than a person who does not get enough sleep.
Eat little by little, but on a schedule - this way your body will stop spontaneously feeling hungry, and you will begin to control your appetite.
Avoid hot sauces and seasonings - your appetite's best friends.
If you really want to eat, eat foods high in fiber.