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Easy Ways to Control Your Hunger

Easy Ways to Control Your Hunger

If you’re trying to maintain or achieve a healthy weight, feeling hungry can be a game-losing strategy. A better tactic: Aim to shed a pound a week and make sure you eat five to nine servings of fruits and veggies every day. You’ll change your eating habits for a lifetime and your weight won’t fluctuate as much—changes that can be hard on your metabolism, insulin regulation and cardio system.

We know you can never have too much help when it comes to managing your weight—which is why we're giving you these four tips from the Institute of Food Technologists on controlling your hunger and binge eating.

  1. Become a lean protein pro. Add one serving of protein (a poached egg, three egg whites or 3 ounces of lean chicken or tuna) to breakfast and snack on one serving midafternoon.
  2. Get 100% whole grains.  These tasty carbs digest slowly, contain lots of fiber, and help stabilize blood sugar levels.
  3. Go nuts! Snacking on 12 walnut halves (with heart-friendly anti-inflammatory omega-3s) or 23 almonds (they equal 1 serving) protects your brain-power, quells hunger and can even help improve your love life.
  4. Savor some hummus. Chickpeas, as well as lentils and dried peas and beans, are fiber-rich and packed with protein; one more way to help keep down cravings.

Medically reviewed in June 2018.

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