We think that to lose weight it only takes willpower and endures if we are hungry at odd hours, but it is not true. To lose weight it is necessary to have a healthy diet, without going hungry, learning from the process and doing it gradually. Being hungry all day causes us to feel more need to eat that which does not benefit us.
There are different factors for which we are hungry that is why it is important to know the reasons and learn to detect them in order to have an adequate diet.
You sleep badly
The hormones that regulate the appetite are activated and deactivated while we sleep, and when sleeping badly they get out of control.
Not sleeping well increases the levels of Ghrelin (the hormone that increases appetite) and decreases Leptin (a hormone that regulates satiety). In addition, we will feel more physically and mentally tired, and that is when our body demands more energy and will attract us the type of food that is least convenient (refined sugars, simple carbohydrates.
You choose refined carbohydrate to calm your appetite
The refined carbohydrates would be industrial pastries, bar snacks such as Doritos, refined bread, etc. And this type of food does not calm our appetite, after a few minutes, we will need more.
Taking into account also that these are addictive. Better to choose for example a fruit, a yogurt with peeled sunflower seeds.
Our metabolism takes 20 minutes to send the signal to the brain of “sated.” Therefore, if you eat quickly you will eat more than what you really need.
Eating slowly helps to detect satiation on time. If at the end of your meal you are still hungry, wait 10-15 minutes, surely after those minutes, you will notice that your appetite has calmed down.
You skip meals
Skipping any of the main meals makes your stomach empty longer, this secretes more Ghrelin until you feel a hunger to devour. And when you get to eat, you do it with craving and end up eating more than you would have eaten if you had not skipped the food.
Start the day with a full breakfast is the best way to not go hungry during the day.
You are dehydrated
The brain region that regulates hunger, the hypothalamus, is the same that regulates thirst, and this confuses. So every time you do not understand why you’re hungry (for example when you’ve finished eating half an hour ago), drink water. It is very likely that that feeling disappears.
You are stressed
Stress increases your appetite, and you also take the first thing you catch in your mouth. When in this state, the body secretes cortisol and adrenaline, two hormones that put the body on alert and as a consequence demand more energy, and that is when you need to eat.
Eat little protein
The proteins belong for longer in our stomach and cause a feeling of fullness, therefore they are the nutrients that most calm hunger, so they must be present in our dishes.
You need to eat more healthy fat
Like proteins, fats calm the appetite and leave us sated for longer. To do this, choose healthy fats such as avocado, nuts, and olive oil.
You do not stop seeing or smelling food constantly
Seeing or constantly smelling food triggers our appetite. And if we take into account that it is fashionable to photograph food and share it on social networks, including Instagram … it is more difficult.