5 tips to tame hunger
Posted On March 28, 2021
Do you find that you are always hungry? Is hunger insatiable? This can be very frustrating, especially when trying to control your weight or lose weight. If you eat a meal, you want to feel full and satisfied and not hungry in an hour. It is important to note that if you are trying to lose weight and the slimmer you get, you will experience some hunger. That diet hunger is inevitable because it is a survival mechanism. You are not dying, of course, but your body is trying to conserve its body fat in the event of a true famine. On the other hand, if you are simply struggling with what feels like excessive hunger, here are my top 5 tips for taming hunger:
Tip 1: control your calories
People often think they are consuming enough calories for their body, but we have learned that most people are terrible at estimating calories. This tip is about using an app to track your calories so you understand exactly how much you are consuming. You won’t have to keep track of your calories forever, but it will start to give you a clearer picture until you figure this out. To maintain the weight, you will want to eat in calories, your body weight multiplied by 14-16. This is a starting point, it is important to control your weight and your hunger levels. If you start losing weight by eating those calories, increase them. The highest calorie foods are nuts and seeds, so grabbing a handful of these and eating them slowly can provide a boost. The fat in nuts and seeds will also help with satiety.
Tip 2: Nutrients and volume
If you’re eating a somewhat restrictive diet, either on purpose to avoid certain foods or good groups or that’s how you eat, you could be missing key nutrients. A hunger signal from the body prompts you to eat more to get what is missing. Be sure to include plenty of green vegetables and fruits to get those micronutrients. Plus, drinking a powdered vegetable mix on a daily basis will fill in those nutritional gaps. Along with nutrients, think about volume. Bulky foods are large in quantity, rich in nutrients, and low in calories. These bulky foods will fill you up and keep you full. Some good examples of bulky foods are vegetables like cucumbers, spaghetti squash, kale, and zucchini. Berries are also great for providing nutrients and are low in calories, so have a bowl of sliced strawberries if you like.
Tip 3: drink water
The part of your brain that interprets hunger and thirst signals is the same, and the signals are sometimes confused. When you feel hungry and have recently eaten, try having a glass of cool water instead of food. Often having a large glass of water helps stave off hunger for another hour or two.
Tip 4: sleep
When we sleep poorly, whether sleep is interrupted or there simply aren’t enough hours, it can affect our hunger levels for the next day. This lack of sleep will make you feel hungrier than normal and your leptin levels will drop. Leptin is our hormone that tells us to be full and to stop eating. Try working on creating healthy sleep habits to improve your sleep. Some tips to create these habits are; set a bedtime at the same time each night, dim the lights at night, remove all electronic devices and cell phones from your room, sleep in complete darkness, keep a journal by your bed to jot down any thoughts or ideas that arises above, and so on.
Tip 5: intermittent fasting
Fasting (abstaining from eating) has the ability to suppress appetite and restore leptin signals. A popular way to start this protocol is to start with intermittent fasting. This is where you will fast for about 16 hours (mostly overnight) and only eat the calories for the day in an 8 hour feeding period. It depends on your lifestyle, but it’s easier to have a window to eat later in the day to enjoy a great dinner. For instance; fasting from 8 pm to 12 pm the next day. Drink only water, black coffee or plain tea and eat your meal between 12 pm and 8 pm The eating window can be shortened as you see fit as long as you consume all your calories for the day at the eating window. By doing this, you will suppress your appetite throughout the day and feel full and satiated eating your calories in a shorter period of time.
Feeling hungry can be uncomfortable, but do some personal research and find out what could be the culprit. Once you know where a problem may be, you will feel confident that you know how to correct it.