Are constant hunger pangs driving you to distraction? Is your mind focused on your next snack rather than the task at hand? For some people, hunger pangs arise from stress, boredom or from restricting calories too much; but in some cases an overly demanding appetite can come from an underlying medical problem such as diabetes or thyroid disease. That's why it's important to see your doctor to rule out medical conditions that can cause an increased appetite. Once you have a clean bill of health, you can concentrate on getting those annoying hunger pangs under control.

    To Curb Hunger Pangs, Make Sure You're Eating Enough

    First, it's important to make sure you're eating enough calories and that you're eating something substantial before heading out the door in the morning. Studies have shown that people who skimp on breakfast are more likely to gain weight because they consume more calories later in the day. Begin the day with a breakfast that's high in fiber and protein to help keep the hunger pangs at bay until lunch time. A bowl of hot oatmeal and a hard-boiled egg is a filling and nutritious option.

    To confirm that you're not skimping on calories, use an online site to calculate your calorie requirements based on your height, build, and activity label – then make sure you're getting them. Excessive calorie restriction will only backfire on you – causing you to overeat out of hunger and inevitably slowing down your metabolism.

    To Curb Hunger Pangs, Enjoy a Stick of Gum

    Some people drink coffee in an attempt to curb hunger pangs, but this can quickly lead to an unhealthy caffeine addiction. A new study published on foodquality.com shows that one of the best ways to keep hunger pangs under control is to chew sugar-free gum. Subjects were given sugarless gum to chew for twenty minutes before and after eating a meal, and their blood sugar levels and resting metabolic rate were measured at regular intervals. The researchers found that the subjects who chewed gum burned five percent more calories than they normally would and reported a greater sense of satiety. According to the researchers, the jaw motion associated with chewing gum sends a message to the brain that the need for food is being met （based on the chewing motion） and that no more food is needed. Popping a stick of gum after a meal also helps to prevent boredom – another common cause of overeating.

    Stop the Hunger Pangs with Movement

    Another effective way to curb hunger pangs is to take a short walk when the urge to explore the refrigerator hits. Studies show that aerobic exercise reduces appetite. Plus, it burns calories too! Keep a food diary for a few weeks and try to get a feel for what motivates you to snack. Is it stress, boredom, or real hunger? A food diary will also make you more aware of how often you're nibbling.

    Don't Stop the Hunger Pangs This Way

    Whatever you do, don't curb hunger pangs by taking diet pills or weight loss supplements. Pills rarely work and they can have dangerous side effects. Reach for a stick of gum and take a walk instead.

    持續(xù)的饑餓感是否令你分心？你的思想集中于你的下一餐而不是手頭的工作？對(duì)一些人而言，饑餓感由壓力、厭倦引起或者是限制過量攝取熱量引起；但是在一些情況下，過度的強(qiáng)烈食欲可能來(lái)自潛在的醫(yī)療問題如糖尿病或甲狀腺等。這就是為什么就醫(yī)排除身體狀況如此重要，它能引起會(huì)食欲增加。一旦你有身體健康的報(bào)告，你可以集中精力控制那些惱人的饑餓感。

    抑制饑餓感，確保吃得飽。

    首先，確保你已經(jīng)攝取了足量的卡路里，早晨出門前你吃了一些裹腹的東西，這是很重要的。研究表明不吃早飯的人更體重更可能增加，因?yàn)樗麄儠?huì)在隨后的時(shí)間里攝取更多的卡路里。吃一頓富含纖維及蛋白質(zhì)的早餐開啟新的一天有助于抑制饑餓感至午餐時(shí)間。一碗熱燕麥和一個(gè)水煮蛋是一個(gè)物美價(jià)宜的營(yíng)養(yǎng)選擇。

    為確定你沒有克扣卡路里，可以根據(jù)你的身高、體型及活動(dòng)情況在一個(gè)在線網(wǎng)站上計(jì)算你的卡路里需求量--然后你的需求量得到滿足。過度抑制卡路里攝取只會(huì)事與愿違--引起因?yàn)轲囸I的暴飲暴食及不可避免地降低你的新陳代謝。

    抑制饑餓感，享受口香糖

    一些人喝咖啡來(lái)抑制饑餓感，但是這可能很快會(huì)導(dǎo)致不健康的咖啡因上癮。在foodquality.com上發(fā)表的一項(xiàng)研究表明控制饑餓感最好的方式之一是嚼口香糖。受試者在餐前和餐后嚼口香糖二十分鐘，他們的血糖水平及靜息代謝率會(huì)定時(shí)測(cè)量。研究人員發(fā)現(xiàn)嚼口香糖的受試者比平常多消耗5%的卡路里并有更強(qiáng)的飽腹感。根據(jù)研究者， 與嚼口香糖有關(guān)的下頜運(yùn)動(dòng)向大腦傳遞了食物需求得到滿足的信息（基于咀嚼運(yùn)動(dòng)）并且不再有進(jìn)食需求。飯后吹吹口香糖同樣抑制無(wú)聊感--暴飲暴食的另一個(gè)普遍誘因。

    運(yùn)動(dòng)運(yùn)動(dòng)，阻止饑餓感

    抑制饑餓感的另一個(gè)有效方式是當(dāng)你有打開冰箱的沖動(dòng)時(shí)散散步。研究表明有氧運(yùn)動(dòng)能降低食欲。并且，它還能燃燒卡路里！在幾周時(shí)間里記錄飲食日記，試著感知一下是什么讓你撲向零食。是壓力、無(wú)聊還是真的餓了？飲食日記同樣會(huì)使你更注意你的進(jìn)食頻率。

    千萬(wàn)別這樣制止饑餓感

    無(wú)論你怎么做，千萬(wàn)別吃節(jié)食藥或減肥藥來(lái)抑制饑餓感。藥物基本沒有效果并且會(huì)有危險(xiǎn)的副作用。換用口香糖或散散步代替吧。