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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.
持续的饥饿感是否令你分心？你的思想集中于你的下一餐而不是手头的工作？对一些人而言，饥饿感由压力、厌倦引起或者是限制过量摄取热量引起；但是在一些情况下，过度的强烈食欲可能来自潜在的医疗问题如糖尿病或甲状腺等。这就是为什么就医排除身体状况如此重要，它能引起会食欲增加。一旦你有身体健康的报告，你可以集中精力控制那些恼人的饥饿感。
抑制饥饿感，确保吃得饱。
首先，确保你已经摄取了足量的卡路里，早晨出门前你吃了一些裹腹的东西，这是很重要的。研究表明不吃早饭的人更体重更可能增加，因为他们会在随后的时间里摄取更多的卡路里。吃一顿富含纤维及蛋白质的早餐开启新的一天有助于抑制饥饿感至午餐时间。一碗热燕麦和一个水煮蛋是一个物美价宜的营养选择。
为确定你没有克扣卡路里，可以根据你的身高、体型及活动情况在一个在线网站上计算你的卡路里需求量--然后你的需求量得到满足。过度抑制卡路里摄取只会事与愿违--引起因为饥饿的暴饮暴食及不可避免地降低你的新陈代谢。
抑制饥饿感，享受口香糖
一些人喝咖啡来抑制饥饿感，但是这可能很快会导致不健康的咖啡因上瘾。在foodquality.com上发表的一项研究表明控制饥饿感最好的方式之一是嚼口香糖。受试者在餐前和餐后嚼口香糖二十分钟，他们的血糖水平及静息代谢率会定时测量。研究人员发现嚼口香糖的受试者比平常多消耗5%的卡路里并有更强的饱腹感。根据研究者， 与嚼口香糖有关的下颌运动向大脑传递了食物需求得到满足的信息（基于咀嚼运动）并且不再有进食需求。饭后吹吹口香糖同样抑制无聊感--暴饮暴食的另一个普遍诱因。
运动运动，阻止饥饿感
抑制饥饿感的另一个有效方式是当你有打开冰箱的冲动时散散步。研究表明有氧运动能降低食欲。并且，它还能燃烧卡路里！在几周时间里记录饮食日记，试着感知一下是什么让你扑向零食。是压力、无聊还是真的饿了？饮食日记同样会使你更注意你的进食频率。
千万别这样制止饥饿感
无论你怎么做，千万别吃节食药或减肥药来抑制饥饿感。药物基本没有效果并且会有危险的副作用�；挥每谙闾腔蛏⑸⒉酱姘伞�
