We hear it all the time at Flexx Personal Training: “Following my diet is the easy part; I’m just SOOOO hungry all the time.” It’s a common struggle. Sticking to a diet or a plan might seem simple enough, but the real challenge often comes when hunger strikes—especially when it’s not even physical hunger.
We’ve all been there: it’s 2 a.m., and you’re tossing and turning in bed, feeling hungry despite having eaten your planned meals. Or it’s the middle of the afternoon, and after finishing your pre-made lunch, someone at the office brings out a tray of ice cream cake. The urge to indulge can feel overwhelming.
Here’s the thing: most of the hunger we experience isn’t true, physical hunger. True physical hunger comes from actual need—like when your stomach growls or you feel lightheaded from not eating all day. More often than not, the hunger we feel is psychological. It’s a craving based on habits and routines, not a real need for food.
For example, if you’re used to having a cookie after dinner, your body might signal that the meal “isn’t over” without it. Or, if you’re accustomed to an afternoon snack at work, you might feel hungry at the same time every day simply because your body expects it.
But remember: hunger doesn’t always mean you’re starving! Here are three tricks to help curb that hunger and prevent mindless eating:
1) Are You Bored, or Hungry?
How many times have you found yourself mindlessly wandering to the fridge after a few hours of working at home? You just ate an hour ago, but you’re back, staring into the fridge again. This kind of mindless eating is one of the easiest ways to unintentionally increase your calorie intake.
When people started working from home, waistlines began to expand partly because the fridge was always accessible. In the office, it’s not so easy to grab a snack whenever you feel like it.
Next time you find yourself reaching for a snack, ask yourself: “Am I really hungry, or just bored?” If it’s the latter, try distracting yourself with a quick chore—walk the dog, fold laundry, or read a book. Most of the time, you’ll find that the “hunger” fades away.
2) Diet Soda/Sparkling Water
Have you ever tried chugging a sparkling water as fast as you can? It’s tough, right? Not only is it challenging, but you’ll also likely feel incredibly full afterward. Carbonated drinks are a fantastic way to feel fuller faster without adding extra calories.
Before meals, I often have a carbonated beverage to help fill up stomach capacity. If I’m still hungry after eating, I’ll have another. This trick works wonders for preventing unnecessary snacking as well!
3) Have a Salad
Do you know how hard it is to overeat when your meal is mostly vegetables? As an experiment, try filling a bowl with 1 pound of lettuce—that’s only about 150 calories! Salads and vegetables are incredibly filling foods with very few calories per serving.
One of my favorite small wins is incorporating a salad into your daily routine. It can be a side salad, a snack, or even a meal. Adding just one salad to your day can help lower your overall calorie intake while keeping you fuller for longer.
Final Thoughts
The next time you’re working from home and feel the urge to check the fridge every 27 minutes, pause and ask yourself, “Am I bored, or am I actually hungry?” With these simple tricks, you can manage your hunger and stay on track with your diet without feeling deprived.