You sincerely want to diet to lose extra weight – to get healthier, fit and also wear the clothes you want without worrying about the right size. But when those hunger pangs hit, all of the willpower and determination you had used to stay away from glazed donuts or sweet cupcakes disappears into thin air. It’s normal to have a strong urge to nibble on something sweet between 3:30 PM and 5:00 PM (read “unhealthy”). However, if frequent hunger pangs are ruining your diet, it may be more mental than abdominal. As we’ve mentioned in previous posts, our body works tirelessly to maintain its energy balance and works through a system of hormones, enzymes, and chemicals to relay signals telling us to replenish energy, and we understand it in the form of Hunger attacks or a strong need to eat. But why are we trying to control appetite and hunger? Because frequent and thoughtless eating leads to excess calories (more calories than we actually need in a day) and those extra calories are stored as fat in tissues, cells and around internal organs, leading to weight gain and obesity. Hence, it becomes necessary to curb unnecessary hunger pangs in order not only to lose weight but also to stay healthy. The ups and downs of tricky products (from herbal teas to shakes) that claim to be controlling for hours together and the way people wrap them up shows how deeply we associate hunger and appetite with weight loss. But why are things complicated when you have simple and easy ways to curb your appetite? Emotions, visual cues, and thirst can trigger such a situation. This post will highlight ways you can control hunger pangs while dieting when trying to lose extra weight.
1. Stick to Meal Times and Snack Schedule: By following a routine and scheduled meal times, instead of doing the opposite, you can determine the function of appetizing hormones. This is where Rati Beauty Weight Loss Diet can help in a great way with meals and snacks that prevent unnecessary hunger pangs.
2. Control of the hunger hormone ghrelin: The function of ghrelin is to stimulate hunger and stimulate appetite. People tend to blame their “voracious appetite” for their weight gain and also for their inability to lose weight, but there is one “culprit” to attach that constant hunger to – it is the hormone “ghrelin” . However, it is possible to reign in that appetite – 20 ways to control the hunger hormone ghrelin to help you lose weight.
3. Pre-loading water: Pre-loading water is healthy and almost effortless to suppress appetite. With this strategy, experts recommend drinking 500 ml of plain water half an hour before each meal (breakfast, lunch, and dinner). Such an amount of water before a meal will stretch your stomach considerably and as a result the hunger hormone “ghrelin” would be released less. This means that you would feel full and not crave food all the time. It’s an effective strategy to combat overeating. It is a fact that most of us do not consume enough water during the day and most of the time we are just thirsty and not really hungry. Frequent hunger pangs are most likely caused by dehydration. If you can supply your body with more H2O, you can lose weight quite effectively.
4. Cut down on soft drinks and sweetened carbonated drinks: Sugary drinks trigger sharp insulin spikes, which cause a quick burst of energy, but later become hungry and crave food due to the heavy drop. There is also research that carbonated and carbonated beverages trigger the release of ghrelin through mechanosensation and make you hungry shortly afterwards.
5. Look for waterproof fruits and vegetables: foods with higher water content are low in calories and will make you feel longer. Waterproof foods like cucumbers, zucchini, lettuce, celery, peppers, cabbage, etc. serve two purposes: they are low in calories and carbohydrates, and high in water at the same time. Hydrate the body and get fit with low calorie fill. Here is a list of “19 Watery Fruits That May Help You Lose Weight.”
6. Eat Enough Fiber with Every Meal: Fiber in your daily diet is strongly linked to fullness and satiety. A high-fiber meal helps control appetite as it moves slowly through your intestines and keeps you full longer. Because fiber has a low glycemic index, it doesn’t increase insulin either, which can slow down unnecessary food cravings. In fact, fiber works in a number of ways to curb hunger by expanding the stomach, increasing satiety, and maintaining healthy gut bacteria, which in turn regulate the hunger hormone ghrelin.
7. Load a plate of salad before each meal: Salads are a great way to reduce calories and get the necessary fiber from vegetables to keep you full and avoid unnecessary cravings. Try having a plate of salad before each meal and see how you no longer feel as starved as you did before.
8. Start with a Protein-Rich Breakfast: Protein is a macronutrient that promotes satiety, increases thermogenesis, and aids weight loss by controlling appetite.
9. Include healthy fats: When healthy fats are part of the diet, it helps release leptin, the satiety hormone, which curbs unwanted food cravings, lowers appetite and in turn mobilizes and burns fat. Avocados, olive oil, nuts, and seeds all have healthy fats that help control hunger.
10. Avoid sugary delicacies: Large fluctuations in insulin levels also affect the rise and fall of ghrelin. When insulin drops, ghrelin rises to replenish energy. Additionally, sugar tends to activate the brain’s reward center, which makes us feel good about releasing pleasure chemicals like dopamine, and we get into the cycle of cravings for sugary foods to activate and release such pleasure hormones and crave after such foods in a cyclical fashion. In addition, sugar leads to a malfunction of the leptin hormone and the function of satiety characteristics, which leads to a constant state of hunger.
11. Increase Dairy Consumption: Dairy products have been found to lower appetite and keep you full longer – milk, paneer, and curd do it.
12. Sleep for at least 7 hours each night: We can’t stop stressing the importance of 7 hours of sleep each night – it helps relieve stress, helps with weight loss, sets metabolism back and lowers cravings and regulates appetite. People who sleep less than 7 hours each night have higher ghrelin levels and wake up hungry in the morning with a starved appetite. We’d also like to tell you that sleeping 4 or 5 hours lowers leptin levels and over time leads to leptin dysfunction that makes it difficult for you to lose weight.
13. Don’t Use Artificial Sweeteners: While they claim to be low in calories, artificial sweeteners can do one thing, they tend to stimulate appetite and make hunger pangs worse.
14. Sip Coffee: Not the sweetened, sugary ones, brew your own coffee and keep it sugar free for control of hunger pangs.
15. Lowering Stress to Curb Appetite: It is imperative to lower stress levels to keep an eye on appetite, as stress increases levels of the ghrelin hormone and causes unwanted food cravings. Studies have found a direct link between stress and weight gain. Chronic stress can not only prevent weight loss but also lower metabolism, increase appetite and cravings. Stress can also trigger emotional eating if you resort to sweet and high calorie foods to calm your nerves. These foods then trigger the release of “pleasure chemicals” that have a calming effect, helping to relax and relieve the load. So when we are stressed, we feel physiological hunger and turn to unhealthy foods to get out of stressful situations. This addiction will trigger frequent hunger pangs, leading to rapid weight gain. Read more about “7 Ways to Overcome Stress-Related Weight Gain” in this post.
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