1. Our first advice is quite straightforward, but often doesn't even occur to many: find cause of hunger. Hunger pangs are often caused by factors like irregular diet, stress, or unhealthy eating habits. For example, if you eat little protein or fiber, it can quickly throw you into state of starvation, because these substances help prolong feeling of satiety. Try therefore to eat regularly and balanced, with emphasis on proteins, healthy fats and fiber.
2. Hydration has substantial role here too. Sometimes we even confuse hunger and thirst. Before you decide to eat something unhealthy to appease hunger pang, have glass of water and wait few minutes. Water can help you feel fuller, and at same time hydration support improves metabolism and maintains your energy and vitality.
3. Include foods that satiate and give you energy for longer time in diet. These include whole grain products, nuts, seeds, vegetables, and legumes. These meals provide stable energy supply and help prevent sudden hunger pangs. If your stomach starts rumbling intensely, try having some of these healthy alternatives, like apple with nuts or whole grain bread with avocado.
4. Stress and mental discomfort can lead to unhealthy emotional eating, which is frequent cause of sudden hunger pangs. Try techniques like meditation, yoga or deep breathing helping you calm down and avoid impulsive eating. This way you reduce impact of stress on your appetite and support your healthier eating habits.
5. Don't forget quality sleep. Lack of night rest can disrupt hormonal balance, leading to more frequent feeling of hunger. Try to improve it by going to sleep at regular hours and creating calming sleep routine.
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