I Hate Being Hungry While Losing Weight
How To Curb Appetite And Stop Being Hungry
To eat is a necessity, but to eat intelligently is an art.
Francois de La Rochefoucauld ‧ French author of maxims and memoirs
When faced with a weight loss goal, it’s easy to feel overwhelmed. Often, dieting takes a while to work, especially if you aren’t pairing it with exercise. If you really want to see some major progress, you might want to consider learning ways to curb your appetite naturally.
Just because you're hungry doesn't mean you have to eat. And while it's important to eat balanced meals throughout the day, you want to make sure you don't give in to your cravings. Reduce the chances of cravings by taking these steps to control your appetite.
Being able to eat less is important for most women in order to keep the weight off for good or maintain the current weight. This probably means eating less regularly. It may not be the easiest thing to do, but it's worth the effort to do everything you can to keep your weight down.
Drink Water Throughout The Day
Dehydration and hunger are two things that the body often misinterprets. When we're thirsty, we can feel hungry and vice versa. To avoid this confusion, make sure you stay hydrated.
In short, drink water throughout the day. Add flavour to your water by adding fruit or mixing it with a 0-calorie water flavoured sachet. Drinking a glass of water before each meal will help you feel less hungry. This will trick your body into thinking it's eating something when it's really just water.
Move Around
Exercise makes you less hungry because your body is focused on pumping blood around your body. The least of your body's worries when you're exercising is your stomach. Get up and move, whether it's a walk or a run, you're guaranteed to feel less hungry if you exercise regularly.
Don’t Skip Breakfast
People have been telling us this for years, but we still don't listen. Many of us just don't feel hungry when we wake up. But eating breakfast on a regular basis is key, as it gets our metabolism going and makes us feel less hungry throughout the day.
Keep in mind, skipping breakfast will increase the risk of heart disease. By regularly skipping morning meals, you are more susceptible to weight gain and at an increased risk of atherosclerosis, heart disease, high blood pressure, diabetes, obesity, and high cholesterol.
Eat Healthy Fats And Protein
Fat plays a crucial role in keeping you full, and if you are determined to lose weight but are always hungry, it's possible that you're not eating enough fat. According to research published in the journal Nutrients, monounsaturated fats (like those found in avocados) can increase satiety, especially when combined with fibre.
Protein is also a powerful ingredient that helps us feel energised and keeps us going throughout the day. If we eat more protein-rich foods, we're less likely to feel hungry because we're getting a lot of nutrients. Foods that contain protein include meat, game, fish, poultry, eggs, dairy products and nuts.
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Stop Sugar Cravings And Snack Less
One of the best methods to stop cravings and the feeling of insatiable hunger is to cut out added sugar and simple carbohydrates. Even excessive-sugar fruits, like pineapple and mango, can cause sugar cravings which could make you feel hungry whilst you are not.
If you want to keep your weight down, you should consider cutting down on snacking. It can be easy to grab a sugary or salty treat between meals, but if you do it regularly without thinking, you could end up putting on weight.
It's important to be mindful of what you put in your mouth if you want to eat less regularly. Aim for three meals a day to help you feel your best and prevent you from getting so hungry that you overeat.
TIP: It’s important to be mindful of what you put in your mouth at all times if you want to eat less on a regular basis.
Get More Sleep
Inadequate sleep can interfere with two hormones called ghrelin and leptin. Lack of sleep causes your body to make more ghrelin and shuts off the production of leptin. This is a problem, because ghrelin, nicknamed the "hunger hormone," signals to your body that you're hungry, even when you're not.
Leptin, on the other hand, tells your body that you're full. If ghrelin is high and leptin is low, you'll feel hungry all the time. Try to get at least eight hours of sleep a night, but make sure it's good quality sleep. Stop using technology at least an hour before bedtime and make sure your room is dark, quiet and uninterrupted.
Write It Down
Finally, keeping up with several calories you consume daily is a splendid way for you to eat less regularly. Take the time to keep a food journal, and the benefits of doing so can be very helpful in being able to keep your weight under better control.
Additionally, when you’re committed to writing all the things you eat each day, you may want to avoid eating more food so you won’t have to write it down.
The Bottom Line
It's ideal to work towards eating less and not more each day. With the right attitude and discipline, you can achieve this goal, but it may take some effort on your part.
Remember, just because you feel hungry doesn't mean you have to eat. Just take the time to make a plan and use the tips above to help you achieve your weight loss goals for good!
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FAQ
There are a number of ways to curb your appetite. Some of the most effective methods include:
- Eating high-fiber foods: Fiber takes longer to digest, which can help you feel fuller longer. Good sources of fiber include fruits, vegetables, and whole grains.
- Drinking water: Staying hydrated can help to suppress your appetite. Aim to drink 8 glasses of water per day.
- Eating protein: Protein is also a good way to feel fuller longer. Good sources of protein include lean meat, fish, poultry, eggs, and beans.
- Eating slowly: Eating slowly gives your body time to register that you're full. Try to chew each bite at least 10 times before swallowing.
- Avoiding sugary drinks: Sugary drinks can spike your blood sugar levels, which can lead to hunger pangs later on. Instead, drink water, unsweetened tea, or coffee.
- Managing stress: Stress can lead to increased appetite. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
If you're constantly hungry, it may be a sign that you're not eating enough protein or fiber. It's also important to make sure you're drinking enough water. If you're still hungry after eating a balanced diet and drinking plenty of water, talk to your doctor. There may be an underlying medical condition that's causing your hunger.
There are a number of natural appetite suppressants, including:
- Caffeine: Caffeine can help to boost your metabolism and suppress your appetite. However, it's important to limit your intake of caffeine, as too much can have negative side effects.
- Green tea: Green tea contains caffeine and catechins, which have been shown to suppress appetite.
- Ginger: Ginger can help to reduce nausea and improve digestion, which can lead to decreased appetite.
- Chromium: Chromium is a mineral that helps to regulate blood sugar levels. Low blood sugar can lead to hunger pangs, so chromium supplements may help to curb your appetite.
- L-glutamine: L-glutamine is an amino acid that helps to repair and build muscle tissue. Increased muscle mass can help to boost your metabolism and reduce your appetite.
Some of the side effects of appetite suppressants can include:
- Headache
- Dizziness
- Dry mouth
- Insomnia
- Nausea
- Constipation
- Increased heart rate
- Anxiety
- Depression
It's important to talk to your doctor before taking any appetite suppressant, as they can have serious side effects for some people.
Apart from the tips mentioned above, here are some other things you can do to curb your appetite:
- Get enough sleep: When you're sleep-deprived, your body produces more of the hunger hormone ghrelin. Aim for 7-8 hours of sleep per night.
- Exercise regularly: Exercise can help to boost your metabolism and reduce your appetite. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Manage stress: Stress can lead to increased appetite. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
- Eat mindfully: When you eat mindfully, you focus on the taste, texture, and smell of your food. This can help you to appreciate your food more and eat less.
- Avoid distractions while eating: When you eat while watching TV or working on your computer, you're more likely to overeat. Make sure to focus on your food when you're eating.
If you're trying to lose weight, it's important to make sure you're still getting enough food. Here are a few tips:
- Eat small, frequent meals throughout the day.
- Choose healthy, high-fiber foods that will keep you feeling full.
- Drink plenty of water.
- Avoid sugary drinks and processed foods.
- Listen to your body and eat when you're hungry.
If you're still concerned about getting enough food, talk to your doctor or a registered dietitian. They can help you create a healthy eating plan that meets.
