Dealing with sudden eating urges

Hunger is the body's way of telling us that it needs more energy. Sudden eating urges, on the other hand, often have little or nothing to do with real hunger and are instead an expression of our mood – perhaps we're bored, anxious or stressed out. In these situations many people reach for sweet or fatty snacks. The advice below is designed to help you deal with acute hunger attacks.

Eat regularly

People who don't eat regularly may cut their calorie intake in the short term, but they're also laying the foundations for sudden acute hunger attacks. So, don't skip main mealtimes. If you feel hungry between meals, try eating small healthy snacks (e.g. fruit, crispbread with quark, plain yoghurt or a wholemeal roll) to bridge the gap to the next meal.

Find a distraction

A sudden feeling of hunger generally only lasts a few minutes. You can get through this period by doing something different. A short exercise break is an excellent distraction, or you could try making a phone call or writing some emails.

Drink water

Before you eat – or if you feel suddenly hungry – slowly drink a large glass of water. This will fill up your stomach and help you hold out until the next main meal.

Treats

Don't remove sweet things completely from your diet. If you stop eating sweets and desserts completely, you may find that you simply increase the temptation to eat "forbidden" foods. Instead, take your time when eating sweet foods and really enjoy every mouthful.

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