5 Tips to Manage Hunger Throughout the Day

I have been compensated by Glucerna for this post; however, I am sharing my own thoughts. All opinions are my own. Talk with your health care provider about a diabetes management plan that’s right for you. #GlucernaHungerSmart #CollectiveBias

Most people have at least one health-related cause that affects them/loved ones, and for me, that’s diabetes. With a grandpa, aunt, and cousin who were all diagnosed with Type 1 diabetes, it really hits home for me. Since it has such a strong presence in my family and my sugars tend to run a little higher than average, I make it a point to keep an eye on my blood sugar levels, watching my sugar and carb intake (because carbs also = sugar) and to squeeze in some exercise every day.

But managing hunger isn’t just something for diabetics. It’s something a lot of people struggle with. Not sure where to begin? Here are 5 tips to manage hunger throughout the day. These have all worked great for me – I hope you find them helpful too!

5 tips to manage hunger throughout the day

Stay Hydrated

Not only is water intake extremely important for your body each day for hydration and flashing toxins out, but it can also help curb your urge to snack. Even if you think you’re hungry, your body might actually be signaling a need for water. If you’re starting to feel hungry and it’s not a regular meal time, try drinking a glass of water (or two). You’ll likely be surprised at how quickly your hunger fades!

Limit Caffeine

Did you know that caffeine stimulates hunger? When I drink my morning cup I’m usually ok but give me a solid 30-45 minutes and out of nowhere I’m starving and want to eat all the things. The same thing happens later in the day if I end up consuming some extra caffeine.

Snack Smart

Try to eliminate foods high in sugar and carbs and replace them with items high in protein and fiber, such as nuts, apples, eggs, and veggies.

Glucerna® Hunger Smart™ Shakes are a great option for diabetics (please consult with your doctor and use under medical supervision) for breakfast or an afternoon snack, with only 6 grams of sugar and 1 carb per bottle. That’s 66% less sugar than leading weight loss shakes – HUGE! Plus, they’re offered in delicious chocolate and vanilla flavors.

Glucerna 6 Pack

I’m not much of a morning person, so for breakfast I usually just grab a bar and go. But now, it’s grab a Glucerna® Hunger Smart™ Shake and go. With 15 grams of protein and CARBSTEADY® (slowly digestible carbohydrates designed to help minimize blood sugar spikes), I’m set until lunch, and getting all of the right nutrients my body needs. 

Glucerna ShakeBlogging with Glucerna

Evaluate the Situation

When you feel hungry, take a second to evaluate the situation. When was the last time you ate? Are you stressed? Bored? Hungry? Bodies are weird. While you might think you’re hungry, it could really be a signal that you need more water, are wanting to stress-eat, etc. Before you pull something out to eat, make sure you’re  actually physically hungry.

Go for a Walk

The worst is when I get the urge to snack and I’m not even really that hungry. This hits me just about every afternoon without fail (see above tip). Instead of giving in and raiding my snack drawer, I try to step away from my desk for a few minutes to stretch my legs and take a little walk. By the time I get back to my desk I’m feeling good because (1) I was able to get some extra steps in and boost my fitness tracker numbers (read: exercise) and (2) my feeling that I need to snack is totally gone.

 

Interested in trying Glucerna® Hunger Smart™ Shakes to help better manage your hunger and blood sugar levels? Walmart has an awesome deal you don’t want to miss. Buy any 2 large packs and get up to $3 off! You can find the products in the middle of the “Diabetes Management” aisle, located right next to the pharmacy. Keep an eye out for the green packaging!

Glucerna at WalmartGlucerna on Shelf

Tell me, how do you manage hunger throughout the day?

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  • Wow, great post! I had no idea that caffeine stimulates hunger. That’s definitely not good news for me because I live on caffeine!!

    • Thanks, Chelsea! I live on caffeine too :) Trying to get better about it!

  • Great list of tips! Whenever I’m hungry, I drink some water to make sure I’m actually hungry and not thirsty.

    • Thanks, Katie! It’s so weird that your body tricks you into thinking you’re hungry when you really just need some water!

  • Great tips! I’m still working on staying hydrated. Glucerna sounds like a great way to cut some sugar, but still have a filling snack.

    • Thanks, Shann! Staying hydrated is a tough one to get started on but if you start carrying around a water bottle or bigger cup around it’ll help tremendously!

  • Christine

    I have never seen the hunger smart shakes before, but I will have to check them out the next time I go to Walmart. You have some great tips. I am bad about drinking my water but I am going to make a point to start drinking it more.

    • Thank you! I usually carry a 24 oz. cup with me at work that way I remind myself to fill up and drink enough. I was terrible about it before that though!

  • Emily Bendler

    These are some great tips!! I always keep a water bottle around to stay hydrated. Will definitely look into Glucerna.

    • Thanks, Emily! So great that you keep a water bottle handy to stay hydrated! I hope Glucerna will work for you!

  • I drink water all the time hoping it will help curb hunger! I will definitely have to check these out!

    • Water works for curbing hunger a lot more than I thought it would!

  • Great tips! I try to drink a lot of water during the day as well.

  • Great tips :) I drink water throughout the day (especially when I’m sat at my desk at work). I can’t have this type of product, however, due to a milk allergy.

    • Thanks! Bummer about the milk allergy :( Hopefully there’s something similar that would work out for you!

  • Dia

    I’ll have to give this a try protein is so important. For me I usually drink water all day to help curb my appetite and then balance it out with healthy snacks in between meals like greek yogurt or almonds.

    • That sounds like a great routine, Dia! I’ve been trying to snack healthier too!

  • Jessica Hughes

    I’ll have to give these a try, they sound yummy!

    • They’re pretty great! Thanks for reading, Jessica!

  • These sound pretty good! As someone who isn’t a breakfast person either – I also prefer a bar or a smoothie type drink to get me through the day.

    xoxo, Jenny

    • They are! And they’re just so much easier for getting out the door in the morning!

  • Janae S.

    Great tips! I’ll have to try these out!

  • Denay DeGuzman

    I’m always eating on the go, which is not a healthy thing! And I too am at risk for diabetes because of my family’s medical history. So this post was of great interest to me. Thank you for sharing this great product. I hadn’t heard of it, or maybe I just never noticed it, before. I’m definitely looking for Glucerna on my next trip to Target. If it tastes as good as it sounds, then it’s a real winner!

    • So glad to hear it! This is definitely a great option for you then – especially as something you can just grab and go!

  • I am a huge snacker! I need to eat about every 3-4 hours, so I always keep some fruit or veggies, nuts, protein bars or other healthy option on hand when my hunger attacks. Great tips!

    • Those are great snack options! Much better than candy, cookies, and other sugar-filled things!

  • Great tips!! I also am at risk for diabetes with my families history. I try to be mindful of what I eat,etc. I have never heard of Glucerna but I will have to look for it next time I am shopping and give it a try!

    • Thank you! It can be a struggle to find good tasting low-sugar, low-carb things but this one is actually really good!

  • Heather Gullett Denniston

    These are great. Eating regularly is really important. I feel like reaching for whole food first is the best option, do you?

  • emi

    You’re so smart to be aware of this and this drink is good to know about! I am needng these tips more than ever at 8 months pregnant :)

    xo
    welltraveledwife.com

    • Thanks, Emi! I think you get some extra leeway though since you’re eating for two :)

  • These are great tips. I always need to remind myself to take a walk sometimes – it has multiple benefits! I’ve never heard of these before but they sound interesting!

    • Thanks, Marlynn! Walking definitely helps, it’s a great distraction from wanting to snack unnecessarily and gives you some fitness time!

  • Miriah Grimes

    This was actually very helpful to an issue I’ve been having lately. Thank you!!

  • Katelin

    Lately, I’ve been adding lemon slices to the water bottle I drink out of during the day. Hoping to find out if this helps curb my hunger, along with the other slew of benefits that they say come as a result of that extra nutrition!

    • That’s a great idea! I’ve been trying to remind myself to pick up lemons and/or oranges for that exact reason on my grocery store trips!

  • For me it’s all about eating protein and healthy fats throughout the day!

    • That’s so important + a great tip! Thanks for reading, Katie!

  • Elizabeth Edgar

    Good tips! For me, I focus on snacking on fruits/veggies. Hard boiled eggs help, too. I’ve noticed that if I drink a glass of water, it helps with combating hunger.

  • Well dang! I drink A LOT of coffee and am always hungry! I had no idea! Diabetes runs in my family and I have gained a lot of weight that I am trying to get off and stay healthy!

    • Hopefully some of these tips will help out, Kristin! I know the feeling!

  • Maya Kohn

    Hydration is so important… I know this.. Yet do I follow this already advice… No!!! Haha must try harder!

    • It’s a tough thing to master! I try to carry large water bottles around with me to make sure I’m drinking enough!

  • Nila Duggan

    I am low carb, high fat – I’m gonna have to check these out. I’ve been drinking Atkins shakes on occassion, but these are probably cheaper!

    • I need to look into mixing more of that into my diet. Healthy foods get so expensive though!

      • It is expensive! Meat is probably the most expensive part. Not a lot of processed food though so that’s good :D

  • Donnica Smalls

    I’ve been limiting my caffeine intake, but that makes sense of why I feel hungrier on the days i bring my huge Tervis full of coffee. These are great tips. I’ll have to look into the shakes. I’ve been trying to bring healthier snacks (boiled egg, cup of blueberries, etc.) to get me though the day or my hangry phase.

    • Those are great snacking options, Donnica! It sounds like you’re already off to a great start. Limiting caffeine will definitely help too!

  • Taria Faison

    I didn’t know caffeine triggered hunger! Thank you for that information!

    • It does! Glad to provide some new knowledge :) Thanks for reading, Taria!

  • Pack Your Baguios

    Small handfuls of nuts help me to keep my energy up. Plus, it tides me over until meal time!

    • Nuts are my favorite snacks too! Thanks for stopping by!

  • Kristen Kavan

    I really need to work on my caffeine addiction. I think this would really help that 3pm hunger I get! Do these shakes taste good?

    • They’re some of the best tasting shakes I’ve tried! Limiting caffeine will help too, but I know that’s always a tough one to give up :)

  • Sophia

    These are good ideas. Sometimes I am not even hungry and I eat because I am bored. I need a better way to manage it

    • Thanks, Sophia! Eating because of boredom is a struggle for me too. I’m trying to curb it!

  • I’m not a morning person either, and always struggle with what to have for breakfast.. so i need a liquid one. Will look into this!

    • I hope you like these! Thanks for reading, Tanya!

  • I tend to drink a good amount of extra water when I tend to “feel hungry” when I know it’s my brain just wanting food to munch on. Handful of nuts helps me the most, too! Good ideas though!!

    • Thank you! Drinking more water has helped me quite a bit. But nuts are also my go-to snack when I am actually hungry!

  • Cynthia @craftoflaughter

    I find if I flavor my water with fruit, it helps curb my hunger pangs!

    • That’s a great idea! I love water flavored with fruit :) Thanks for reading, Cynthia!

  • I find that drinking water and waiting to make sure I’m actually hungry help me the most. I also have to be aware of mindless snacking…that will get you every time.

    • Mindless snacking is the worst! I try to avoid it but it gets me quite a bit. Thanks for reading, Martha!

  • These are great tips! And sadly ones that I pretty much fail entirely at haha. I’m so bad about managing my hunger during the day and I always bring myself a lunch to work and I’m always still hungry. It’s a big fail haha. Thanks for sharing this though, as I’m going to be more conscientious about what I’m doing with my food now!

  • Clare Speer

    Good tips and I really need them! Staying hydrated is a big one for me and I do drink lots of water… but I am interested in these Glucerna shakes as I have never tried them! Thanks!

    • Thanks, Clare! I hope the Glucerna shakes work out for you!

  • I have a lot of family with diabetes as well. I definitely think it is important to moderate everything! Often times when I think i’m hungry, I just need to get something to drink!

  • I usually get hungry around 4 pm, and am always looking for ideas! Thanks for sharing.

    ​xx katie // a touch of teal

    • Same! That’s when I really try to implement some of these!