6 Easy Ways to Reduce Hunger Pains While Dieting

Experiencing hunger pains while dieting is not unusual, but it is a red flag that a dieter has veered off the best path for weigh loss. Healthy weight loss is slow and steady. Some people may feel hungrier on the first day of a new diet, but if the hunger pains don't subside, it's time to change the course. Food addicts oftentimes have a difficult time distinguishing between pseudo hunger pains and legitimate physical hunger. Emotional eaters are often out-of-touch with what it feels like to be physically hungry and satiated. To make dieting more comfortable, it's important to stick to a healthy eating and exercise plan that burns fat while maintaining lean muscle mass.

Avoiding trigger foods

One secret for reducing hunger pains is to avoid trigger foods that increase the average person's hunger levels. For some people trigger foods are the salty foods, while other people overeat when they taste high-fat or sweet foods. Keep a food diary to identify trigger foods that lead to overeating.

Eating whole foods

Another way to reduce hunger is to eat natural, whole foods such as apples with the skin, whole potatoes and nuts. Reduced-fat cakes and other diet food products may satisfy a craving, but they don't necessarily satisfy hunger. Research has shown that dieters don't stop at one portion-controlled bag of chips or cookies.

Snacking all the time

Years ago, the idea of eating mini meals and maxi snacks throughout the day became the popular way to lose weight. However, research has shown that eating too frequently can raise some people's appetites. Instead of eating 6 small meals a day, eat a generous portion of food three times a day. Dieters may add one snack, but only if they are experiencing actual physical hunger as opposed to a craving.

Identifying flavor enhancers

Many flavor enhancers used in food products actually increase a person's appetite. Dieters can become sleuths by reading food labels and searching for clues such as artificial sweeteners, flavors and colors. Opt for non-GMO foods or those that do not contain genetically modified ingredients.

Exercising to burn fat

It's important to exercise to burn fat, but exercising too much can backfire. People who are not fit become hungry after working out, while exercise dampens the appetite of a fit person. The key is to gradually increase frequency, duration and intensity of a workout. It's not necessary to wear a heart-rate monitor, although it motivates some people to track their progress.

Increasing portion size

Although portion-controlled diet may seem like a good idea, it leaves many people starving for hours. Have extremely small portions of fattening foods, but fill up the plate with salads, vegetables and nutritious foods. Some of the best foods for curbing hunger include fibrous beans, lettuces and fruits. Lean proteins such as chicken and fish and healthy oils such as olive oils can leave a dieter feeling full.

It may sound counterintuitive to eat more on a diet. But when it comes to taming hunger pains, it's best to fill up on generous portions of water-based foods and lean proteins instead of having tiny servings of heavy pastries, fried foods and fatty meats. Follow the three-bite rule when indulging in sweets, but don't hold back when it comes to natural foods. Few people ever got fat by overeating broccoli.