It’s hard to keep track of your eating when you’re perpetually hungry. Unfortunately, most dieters are always hungry because the level of hunger hormones in the body increases. The body’s hunger hormones are leptin, ghrelin, and insulin. When these hormones surge in the body, a person has no other choice but to satiated himself. And often times, dieters wait until they can no longer take the hunger to eat. They end up eating more than they should. And that leads to overindulging. It takes more than willpower to control one’s hunger. In today’s post, we are listing down tips that will keep hunger at bay so you don’t overeat later on:
Do Not Skip Breakfast
Why is breakfast so important that you must never skip it? When the body wakes up from sleep, it demands nourishment. If you don’t eat breakfast, the level of hunger hormones in the body surges. By midmorning, the body desperately needs sugar that it will trigger the brain to eat anything in sight. And when this happens, you make poor food choices. To satiate itself, the brain will trigger cravings for high calorie, high carbohydrates, and sugar-laden foods.
Studies show that habitually skipping breakfast leads to obesity, hypertension, insulin resistance, and elevated fasting lipid concentrations.
High Fiber Snacks
Don’t stop yourself from eating when you’re hungry. But make sure you’re eating healthy foods so you don’t gain weight. Make it a habit to nosh on high fiber snacks like fresh fruits and vegetables. Dietary fiber bulks up inside the stomach, making you feel fuller for longer. This nutrient regulates the hunger hormones in the body. Fiber stabilizes blood sugar level, prevents hypertension and promotes weight loss too! As a bonus, fresh fruits and vegetables are packed with antioxidants, phytochemicals, vitamins and minerals! They make the perfect low-calorie snacks!
Watch out for Addictive Foods
Fatty, salty, and sweet foods are addictive. The more you eat them, the more you want them. Don’t wait until you’re addicted to unhealthy foods before you do something about it. Make an effort to avoid these foods at all cost. Train your body to crave healthy foods, not fatty, salty or sugary ones. Healthy foods are not as addictive, making them a great tool to reducing binge eating.
Drinking Water Instead of Eating
Can’t focus because you feel hungry? Most people mistake the sensation of thirst for hunger. Make sure you know the difference. If say, you feel that all-too-familiar midday hunger after a hearty lunch, drink water instead of noshing on snacks. It could be the body’s way of telling you that it lacks the right level of fluids to complete certain processes.
Use Small Plates
Having a hard time tracking your portions? Try using smaller plates. Most times, our eyes are bigger than our stomach. Use a small plate so you can control your portions, without feeling like you’re doing exactly that. A full small plate fools the brain into thinking that it’s eating more than it really does. It’s easy to overeat when you have a large plate to pile food on. Also, don’t make the habit of having seconds. It defeats the purpose of using a small plate.
Get Plenty of Sleep
Studies show that people who are sleep-deprived eat 300 more calories in a day than those who are able to rest well at night. A good night’s sleep is just as important as watching what you eat. Make sure you get at least 7 hours of sleep every night to stabilize the hunger hormones in the body during the day!