At 3 p.m. everyday, millions of Americans around the country start to feel hungry, tired, and sluggish. However, solving midday hunger can be achieved by following a few simple rules that will boost your metabolism and leave you feeling energized throughout the entire day.

Step #1: Never (ever) skip breakfast

Solving midday hunger begins when you wake up. Your body goes into a deep state of rest for up to 8 hours and by the time you wake up, you are already in the beginning stages of survival mode. Eating a healthy and balanced meal within an hour of waking up will give your body the fuel it needs to get going and will jump-start your metabolism.

Start the day with a good source of protein such as eggs or whey protein so you feel fuller for longer. Try adding a few pieces of fresh fruit if you are craving some sweetness in your meal.

Step #2: Eat Every Three to Five Hours 

Many people will wait until they are completely famished to finally eat something, and by that time they usually end up reaching for the first thing they see. Typically, that means quick and easy junk food that will leave you feeling even more tired and hungry.

Add a mid-morning snack to your daily routine to prevent crashing when 3 or 4 o’clock hits. Try incorporating snacks that provide a sustainable and healthy source of energy.

Healthy Snack Ideas:

• Almonds
• Non-fat Greek yogurt
• Low-fat cheese and fruit
• Apples
• High fiber granola bars
• Dried fruit

Step #3: Always Eat Lunch 

Too many people will skip their lunch break and opt for whatever is laying around the workplace. Your body desperately needs a source of fuel when afternoon hits, so make sure you take some time out everyday to eat a healthy and nutritious lunch.

Whether you prefer packing a lunch or to go out to eat, enjoy a sensible lunch that will leave you feeling satisfied for hours. Getting a variety of nutrients is important with every meal. Eat a lunch with a mix of lean meat for protein and a few carbs like beans or whole grain bread.

Step #4: Drink Plenty of Water 

Regularly drinking beverages such as coffee, tea, soda, or juice is unhealthy and adds unnecessary calories to your diet. Solving midday hunger also includes staying hydrated.

If you regularly drink any of the beverages listed above, slowly start to replace them with water. Add a lemon slice for some extra flavor.

You might experience an initial withdrawal period from the sugar and/or caffeine, but you will start to notice the immediate effects it has on your energy levels. Additionally, drinking more water is an excellent tool for weight management as it speeds up your metabolism.

Step #5: Plan Ahead 

Lastly, always pack emergency snacks so you aren’t tempted to buy junk food. Keep a bag of nuts, dried fruit, a handful high-fiber cereal, or wholegrain crackers on hand so you always have something healthy to reach for when you’re hungry.

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