Control hunger as a strategy for weight loss? You may be wondering how this is possible. After all, hunger is a natural bodily signal. How can you prevent it or control it without destroying your healthy eating plan?
One of the simplest ways to control hunger is to eat breakfast regularly. When you go all night without food and skip breakfast, your hunger climbs to more extreme levels. Studies show that many people who skip breakfast make up for it by snacking all morning or by eating larger meals later on in the day.
When you eat a healthy breakfast, you control hunger and keep it at moderate levels. Your body gets the nutrition it needs to sustain your various activities. Eating breakfast regularly is often crucial to an effective weight loss plan.
Eat Vegetables and Whole Grains
A common way for you to control hunger is by eating high fiber foods. Vegetables such as spinach, mushrooms and broccoli provide a high level of nutrition. They also fill you up and are low in calories.
Whole grains are also a good way to control hunger. They are better for you than refined carbohydrates. They also deliver high levels of fiber. Take the time to chew whole grains slowly. The longer you chew them, the sweeter they will taste.
In general, eating slowly is a good strategy when you are trying to lose weight. Your body needs time, between 20 and 30 minutes, to send a signal to your brain that you are full. When you eat too fast, you run the risk of overeating. Eating slowly and truly enjoying your food will prevent you from eating too much.
Another way to control hunger is to drink enough water. Water hydrates you and cleanses your body of impurities. It is sometimes possible to confuse thirst for hunger. When you drink enough water, you generally feel full more often and feel less hungry. Drink the recommended eight glasses of water daily and see if this prevents your desire to eat as often.
Studies show that when you do not sleep enough, your body sees an increase in the ghrelin hormone, which increases your appetite. You simultaneously experience a decrease in the leptin hormone, making it harder to feel full from portion sizes that you would normally consider adequate. This change in your physiology makes it difficult to control hunger.
The best way to prevent such hormonal changes is to sleep eight hours each night. Staying up late and engaging in sedentary activities such as watching television, reading or surfing the Internet also tends to lead to excessive snacking. Going to bed earlier will help you to eliminate unnecessary calories.
Curb Emotional Eating
One way to control hunger is to pay attention to what your body is telling you. When you get the sense that you are eating too much, stop and ask yourself if you are truly hungry. If you realize that you are eating out of boredom, stress or sadness, replace food with activities that make you feel better, such as a walk, a good book, energizing music or a conversation with a loved one.