Learning to control your hunger if you are on a diet is one of the biggest challenges they face. As they cut on eating calories, their body will start craving for food.
Generally, it is difficult to stick to a diet when you are feeling hungry always. Some complains about counting calories or doing a food diary, or do not have the time to exercise.
But how does it really feel to be actually hungry?
Is your energy level draining? Or, is your stomach rumbling? Do you feel like being “cranky?” If you experience any of these, you may need some fuel because these are all signs of true hunger. If you feel this way, you body will tend to tell you to eat something, and when you do, you may tend to feel better after.
But if you are eating for some reasons than hunger, like if you are angry, bored, or depressed, food will not make you less angry, bored, or depressed. If it does, you will not feel that long. Note that feeling hungry is not the same thing as “wanting something to eat. When emotion is what makes you feel “hungry”, or when you have that “urge” to eat something just because the food looks or smells good, you are not truly hungry. When you experience this, you may want to look for other, better ways to handle the urge to eat.
So, here are some 8 easy tips on controlling your hunger:
Avoid skipping meals, especially breakfast.
The rule is that you should be eating three square meals every day and one snack. Also, you should have to space your meals for the entire day so that you do not go longer than 4 hours without eating. This is important especially when you want to avoid your stomach grumbling. This is because it will keep your blood sugar level and hunger hormones stable.
We all know that breakfast is the most important meal of the day, regardless of how late you will be on your appointment. Eating hearty breakfast helps minimize the hunger hormone ghrelin levels, keeping you satisfied the whole morning.
Eat small, frequent meals may help control your hunger.
Eating small meals every few hours helps to keep your blood sugar level more stable for the whole day. When your blood sugar level drops, it causes your hunger to surge. Although you may think that a small amount of food will be insufficient to hold you, the anticipation of eating again in a few hours usually makes it easy to handle your hunger.
Bust your hunger with protein.
Protein fills up hunger, better than fat or carbs. For this reason, add some lean protein at each meal and snack. While protein satisfies your hunger, it also helps a lot in your digestive tract and helps i mental function. Protein also helps you sustain energy and alert for the entire day.
Hydrate. Hydrate. Hydrate.
Most of us confuse hunger with dehydration. According to Alissa Rumsey, RD, spokesperson for American Academy of Nutrition and Dietetics, “Mild dehydration is often masked as feelings of hunger, when really your body just needs fluids.” This confusion occurs in the hypothalamus, the area of the brain that control both appetite and thirst. Since these two sensations sit on a fine thread, you should know the signs that you are thirsty: feeling sluggish, dry skin, increased heart rate, nausea, headache, and dizziness.
Avoid waiting until you are thirsty to drink. Keeping hydrated all day helps suppress cravings, keep you alert, and helps digestion. And water is the best thirst quencher because it does not only keep you hydrated but it also helps remove toxins from your body. Stay hydrated and enjoy your day.
Fill up on fiber to control your hunger.
Fiber and water are without calories but those watery high-fiber foods take up space in your stomach, filling you up. Except for starchy veggies (such as potatoes, peas and corn) have little calories per serving because they are high in fiber and water. Watery fruits (pineapple, melons) and high-fiber fruits (like berries) can fill you up.
To avoid overeating, choose veggies rich in fiber before eating other foods. Vegetables usually work as a side dish but using veggies as pre-meal appetizer can help curb your appetite. This is because fiber fills you up first.
Catch up enough sleep.
Make sure that you get at least seven hours of quality sleep. Hormones, namely leptin and ghrelin, control appetite and both are directly affected by the amount of sleep that we get. These hormones work like “check-and-balance” system to regulate hunger and fullness. With at least seven hours of sleep, it helps these hormones work properly and as a result, it helps curb your appetite.
Exercise helps control your hunger.
To sustain regular exercise, you body needs to be properly fueled. There are times when we focused only on how to lose weight by following a very restrictive diet, forgetting that our body needs energy to keep up with the physical activity. In the end, the whole process backfires. Many people feel that exercises make them more hungry, making them eat more. This may be because they have not properly fueled up before and after their physical activities.