How to Ignore Hunger

All the tips you need to beat your hunger pangs at home

Co-authored by Dina Garcia, RD, LDN, CLT and Bailey Cho

Last Updated: August 29, 2025 Fact Checked

If you’re trying to curb your snacking or stop overeating, ignoring your body’s hunger signals can be tough. While it might take a little bit of self-control and patience, you can maintain a healthy lifestyle without giving in to cravings. If you feel like your hunger or your goal of ignoring your hunger is becoming a problem, however, consult a doctor to make sure you’re getting enough nutrition daily. We also interviewed registered dietitian-nutritionist Dina Garcia, RD, LDN, CLT, for advice on maintaining a balanced diet and how to stop emotional eating.

How do you suppress your hunger without eating?

Control hunger by drinking more water, incorporating green tea, and hitting all of your key nutrients.
Distract yourself by diving into your hobbies and relationships—for instance, try listening to a long podcast.
Take deep breaths in through your nose and out through your mouth to curb cravings.

1

Drink green tea.

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It’s a natural appetite suppressant. When you start to feel hungry, make a hot cup of green tea. Studies have shown that the catechins and caffeine in green tea can increase energy metabolism, potentially leading to weight loss.^{[1]
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- Green tea is made from the leaves of the Camellia sinensis plant, which is steamed, pan-fried, and dried but not fermented.^{[2]
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  Research source} This makes it high in powerful antioxidants called polyphenols.
- Avoid adding sweeteners (such as sugar, honey, or artificial sweeteners) to your green tea to maximize its health benefits and reduce cravings.

2

Drink a glass of water.

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When you feel hungry, you might actually be dehydrated. If you start feeling like you want a snack, drink a full glass of water first. Some studies suggest that drinking water before a meal may make you feel fuller faster and stop eating sooner.^{[3]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- While drinking water is a good way to curb hunger, drinking sugary drinks isn’t. Fruit juice can give you a sugar rush, followed by a sugar crash, which can mess with your appetite.^{[4]
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- By drinking a glass of water, you’re allowing yourself time to notice if you're genuinely hungry or if you're feeling hungry because of your emotions.
- If plain water isn't your favorite, try drinking sparkling or carbonated water instead.
- Reader Poll: We asked 131 wikiHow readers how they stay hydrated throughout the day, and 67% of them shared that they always carry a water bottle with them. [Take Poll]

3

Try deep breathing.

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Cleansing breaths may help stop your hunger pangs. Take a deep breath in through your nose and let it out through your mouth. Repeat this exercise 10 times, focusing solely on your breathing the entire time.^{[5]
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- If you weren’t that hungry to begin with, deep breathing may help you move on from the sensation.

4

Get some exercise.

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Keep your mind focused elsewhere while getting in shape. Try running or doing a high-intensity exercise to suppress your appetite.^{[6]
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Science Direct
Online archive of peer-reviewed research on scientific, technical and medical topics

Go to source} Studies show that exercising can regulate junk food consumption and reduce stress.^{[7]
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- Exercise also releases endorphins that will help combat stress and can boost your mood.

5

Put off eating for 5 minutes.

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Just tell yourself to wait. While you’re waiting, check in with yourself to see if you’re really hungry.^{[8]
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HelpGuide
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Go to source} If you aren’t, try to wait even longer: put off eating for 10 minutes, then 20 minutes. Before you know it, your hunger craving will have passed.
- You can trick your brain into thinking that you’re going to eat in just a minute. It can help settle your stomach and keep your hunger pains from getting too bad.

6

Call a friend.

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Distract yourself with a good conversation. If you’re getting hungry, call your best friend or a family member. When you chat with someone over the phone, you’re less likely to think about how hungry you are.^{[9]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- Texting is okay, but it’s not as distracting as a phone call. If you can, try actually calling them on the phone or chatting via video chat.

7

Listen to a podcast.

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They’re more distracting than listening to music. Plug in your headphones and pull up a podcast that you love to listen to. Focus on what the people are saying and how they’re saying it to redirect your mind and stop feeling hungry.^{[10]
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- It might also help to change your scenery. If you were lounging in the living room, head to a porch or go outside for a bit.

8

Dive into a hobby.

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Do something fun that makes you feel good. Practice a musical instrument, get out a fun board game, play video games, or try a new art style. If you can keep your mind off your hunger, you’ll be less tempted to give in to your cravings.^{[11]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- Try to pick something really engaging. Scrolling on social media is fun, but it won’t really distract your mind.

9

Practice mindful eating.

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Try thinking about what you eat when you eat it. When you sit down for a meal, take away all other distractions, like the TV or your phone. As you chew every bite, really think about the flavor and the texture of the food in your mouth. Chances are, you’ll enjoy it much more, and you’ll probably achieve satisfaction through smaller portions. ^{[12]
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Cleveland Clinic
Educational website from one of the world's leading hospitals

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- Research shows that people who were taught mindfulness techniques lowered their levels of stress and anxiety, and their levels of stress eating decreased.^{[13]
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- This is also a great way to reduce mindless snacking. If you pay attention to what you eat, you can stop yourself before you eat more than you meant to.
- Try picking out foods that are more likely to satisfy you, too. For example, “an apple with peanut butter is a much more satisfying snack than a sleeve of crackers,” says Garcia.^{[14]
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  Dina Garcia, RD, LDN, CLT
  Registered Dietitian-Nutritionist
  
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10

Keep a food diary.

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Write down what you eat and when you eat it. Be sure to include how you’re feeling and how hungry you are, too. Take a look back at your journal every week and try to see if there’s any connection between your emotions and your eating.^{[15]
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Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source} When you recognize those patterns, it can be easier to stop them.
- Many people eat because they’re bored, stressed, or anxious. If your food diary shows proof of this, try using other coping mechanisms, like meditation or exercise.

11

Get enough sleep.

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Studies show that sleep deprivation can lead to overeating. Sleep helps balance the hormones that make you feel hungry (ghrelin) or full (leptin). Without enough sleep, you will produce more ghrelin. Your level of leptin will decrease, and this will make you feel hungrier than when you're well-rested.https://www.health.harvard.edu/blog/snooze-more-eat-less-sleep-deprivation-may-hamper-weight-control-202204042718
- Generally, adults should get at least 7 or more hours of sleep per night.^{[16]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
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12

Maintain a balanced diet.

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You’ll feel less hungry if your body has enough nutrients. Try to eat 3 balanced meals per day that include fruits, vegetables, lean proteins, and whole grains. Stay away from processed foods, which can decrease your appetite-suppressing hormones and increase your hunger hormones.^{[17]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- A balanced meal includes 1/2 a plate of fruits and vegetables, 1/4 plate of whole grains, 1/4 plate of lean protein, and plant oils in moderation.^{[18]
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- It’s never a good idea to “restrict yourself” for weight loss purposes, says Garcia.^{[19]
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  Dina Garcia, RD, LDN, CLT
  Registered Dietitian-Nutritionist
  
  Expert Interview} Even if you do lose weight, it’s impossible to maintain, and you’ll be putting your health at risk at the same time.
- It's normal to feel hungry when your body needs food. If you ignore that feeling for too long, you’ll be more likely to binge eat. It’s important to nourish your body with “regular balanced meals” and “avoid skipping meals,” according to Garcia.^{[20]
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  Dina Garcia, RD, LDN, CLT
  Registered Dietitian-Nutritionist
  
  Expert Interview}
- Out of carbs, protein, and fat, “try to combine two of those together for a snack or meal,” recommends Garcia.^{[21]
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  Expert Source
  
  Dina Garcia, RD, LDN, CLT
  Registered Dietitian-Nutritionist
  
  Expert Interview}

Foods to Curve Hunger

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Gently pinching your stomach or inner thigh may help your hunger pangs to go away.

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Warnings

If you’re ignoring your hunger to starve yourself or restrict your eating, it can become unhealthy. Consult your doctor or a nutritionist to make sure you’re getting enough calories every day.

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