Hunger is one of our primal human urges, but it’s a tough thing to grasp, a marionette with many masters. A variety of hormones and neurotransmitters pull the strings – appetite suppressors and boosters, plus others that affect satiety and stress – and they, in turn, are manipulated by our body clock.There are two kinds of hunger: physiological and reward-driven. One is ruled by our body’s instinct to find the energy it needs to survive, while the other is psychological, influenced by smell, sight, stress, and social and environmental settings – the gauntlet of daily life.
One of the most difficult things about dieting is having to deal with those hunger pains, the ones where you are absolutely dying for some chocolate or some salty chips. If hunger is often getting the best of you and your weight loss program, it’s going to be imperative to your success that you seek out some solutions to put an end to this before it destroys all your efforts. Having hunger control you is terrible for weight loss programs or weight maintenance. Follow these tips so YOU can control your appetite not your appetite control you.
Tips to Out Smart Your Hunger
- Start your day off right with a large breakfast to keep you energized in the morning. Protein and carbohydrates will keep your blood sugar at a good level until lunchtime.
- Allow yourself to snack here and there – but do it wisely. Choose fruits, vegetables or nuts rather than hitting the vending machine.
- Eat foods high in fiber such as fruits, vegetables and grains. These types of foods are low in fat, and fill you up. They take longer to digest, so they make you feel full much longer than fatty foods.
- Drink lots of water. Water will fill up your belly, helping you eat less and lose more weight.
- Pay attention to your eating. Take a seat at the kitchen table. Eating in front of the television or computer screen will only help you keep eating and not realizing you’re full.
- Eat less more often. Try eating 5 or 6 small meals throughout the day. Eating smaller meals often can give you the constant energy levels that leave you feeling more balanced and productive.
- Get busy! When you think you’re hungry (outside of your regular meal times) go for a walk, go out and exercise, drink a glass of water, keep busy and get your mind off food.
- Try to limit processed foods, sugar and sodium. Read labels, see what is in your food. It is difficult to get away from sugar and salt, but reading the labels will tell you just how much you are consuming. Choose low sugar and sodium options.
- Consume probiotics. These gut-friendly bacteria help correct imbalances that may contribute to mood swings during PMS.
Try these several tips to help you curb your hunger pains throughout the day. If you can manage them, you will be successful in losing weight and maintaining your goals.
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