Do you often find yourself feeling hungry in between meals? It can be frustrating when hunger strikes and you have hours to go before your next meal. Luckily, there are many ways to beat your hunger and keep your stomach satisfied throughout the day.

Here are 30 quick ways to beat your hunger:.

1. Drink Water

One of the simplest and most effective ways to beat hunger is to drink water. Sometimes thirst can be mistaken for hunger, so make sure you’re staying hydrated throughout the day.

2. Eat Protein-rich Foods

Eating protein-rich foods, such as eggs, meat, or beans, can help you feel fuller for longer. Protein takes longer to digest than carbohydrates, which can help keep hunger at bay.

3. Snack on Nuts

Nuts, such as almonds and walnuts, are packed with protein and healthy fats that can help keep you full. Just make sure to watch your portion sizes, as nuts are also high in calories.

4. Have a Cup of Tea

Drinking a cup of tea, especially green tea, can help suppress your appetite and reduce cravings. Plus, staying hydrated with tea instead of sugary drinks can help you cut calories.

5. Chew Gum

Chewing gum can help reduce hunger and cravings. Plus, it gives your mouth something to do, which can help distract you from snacking.

6. Eat Fiber-rich Foods

Fiber takes longer to digest than other food groups, which can help keep you full. Foods high in fiber include fruits, vegetables, and whole grains.

7. Eat Smaller, More Frequent Meals

Eating smaller, more frequent meals throughout the day can help keep your hunger at bay by preventing your blood sugar from dropping too low. Just make sure to choose healthy, nutrient-dense foods for each meal.

8. Try Intermittent Fasting

Intermittent fasting involves restricting your eating to a certain window of time each day. This can help regulate your appetite and make it easier to stick to a healthy eating plan.

9. Snack on Vegetables

Vegetables are low in calories and high in fiber, making them a great snack option. Try dipping veggies in some hummus for added flavor and protein.

10. Get Enough Sleep

Getting enough sleep is crucial for regulating hunger hormones. Aim for 7-9 hours of sleep each night to help keep your appetite in check.

11. Exercise Regularly

Exercising regularly can help reduce appetite and cravings by releasing hormones that suppress hunger. Plus, staying active helps you burn calories and maintain a healthy weight.

12. Eat Spicy Foods

Spicy foods, such as chili peppers, can help suppress your appetite and boost your metabolism. Plus, they add flavor without adding calories.

13. Have a Healthy Snack

If hunger strikes between meals, have a healthy snack on hand to keep your stomach satisfied. Some options include fruit, yogurt, or a small serving of nuts.

14. Keep Healthy Snacks on Hand

To avoid unhealthy snacking, keep healthy options on hand at home and at work. This can help reduce temptation and keep you on track with your eating plan.

15. Don’t Skip Breakfast

Starting your day with a healthy breakfast can help regulate your appetite and prevent overeating later in the day. Aim for a breakfast that includes protein, fiber, and healthy fats.

16. Take a Walk

Taking a walk can help reduce hunger by distracting you and boosting your metabolism. Plus, it’s a great way to get some exercise and fresh air.

17. Try Herbal Supplements

Some herbal supplements, such as garcinia cambogia or green coffee extract, can help reduce hunger and boost metabolism. Just make sure to talk to your doctor before trying any new supplements.

18. Eat Slowly

Eating slowly and savoring your food can help reduce appetite and prevent overeating. Plus, it helps you enjoy your meals more and feel more satisfied.

19. Choose Nutrient-dense Foods

Choosing nutrient-dense foods, such as fruits, vegetables, and lean proteins, can help reduce hunger and keep you feeling full for longer.

20. Practice Mindful Eating

Mindful eating involves paying attention to your hunger and fullness cues, and eating without distractions. This can help you listen to your body and avoid overeating.

21. Have a Cup of Broth

Drinking a cup of broth or bouillon can help reduce hunger and provide some extra hydration. Just make sure to choose low-sodium options.

22. Eat a Small, Protein-rich Snack Before Bed

If hunger strikes before bed, have a small snack that is high in protein to keep your stomach satisfied overnight. Some options include cottage cheese, Greek yogurt, or a hard-boiled egg.

23. Avoid Sugary Drinks

Sugary drinks, such as soda or juice, can cause spikes in blood sugar and lead to hunger and cravings later on. Stick to water, tea, or coffee instead.

24. Choose High-volume Foods

Choosing high-volume foods, such as fruits and vegetables, can help keep you full without adding too many calories. These foods are also typically high in fiber, which can help keep your digestion on track.

25. Have a Cup of Coffee

Coffee can help reduce appetite and boost metabolism. Just make sure not to add too much sugar or cream, as this can add unnecessary calories.

26. Keep Hunger-busting Foods on Hand

Some foods, such as oatmeal, sweet potatoes, and chia seeds, are known for their hunger-busting properties. Keep these foods on hand to prevent hunger and cravings throughout the day.

27. Try a Low-carb Diet

A low-carb diet can help regulate appetite and reduce hunger by stabilizing blood sugar and insulin levels. Talk to your doctor before trying any new diet plan.

28. Eat a Light, Protein-rich Meal Before Working Out

If you’re planning on working out, eating a light, protein-rich meal beforehand can help reduce hunger and provide energy for your workout.

29. Meditate

Meditation can help reduce stress and anxiety, which can contribute to overeating. Practicing mindfulness can also help you tune in to your body’s hunger and fullness signals.

30. Keep a Food Diary

Keeping a food diary can help you identify patterns in your hunger and cravings, and help you make more informed food choices. Plus, it helps you stay accountable to your eating plan.