Learning to control hunger is probably the biggest hurdle you need to deal with while on a weight loss journey. Hunger can lead to frustration, demotivation, and ultimately to giving up on a weight-loss plan altogether.
But the good news is there are ways to reduce these feelings of hunger while losing weight. In this blog, learn why you feel hungry, how to differentiate between wanting to eat and needing to eat, and how you can control hunger while still making progress in your weight loss journey.
How Does Hunger Negatively Affect Your Health?
According to studies, when you consume fewer calories in order to lose weight, your body releases ghrelin, which makes you feel hungry. When people lose weight after being overweight, this hormone level increases. To curb this hunger, they either end up eating more or develop gut problems due to excessive gas formation.
Is It Hunger Or Appetite?
There’s a subtle difference between hunger and appetite. Appetite is the desire to eat, which is often induced by seeing or smelling delicious foods or even due to emotional conditions. On the other hand, hunger tells your body that it needs food to fuel up and maintain its energy levels.
There are a few signs that can help you differentiate appetite from true hunger. Ask yourself these three questions first:
- Is your stomach rumbling?
- Are your energy levels dropping?
- Do you feel slightly “brain fogged” or even “cranky”?
If you are feeling any of these three things, you probably are hungry and need some food to fuel up.
How to Control Hunger While Losing Weight?
Since true hunger naturally drives you to eat, you might need to know some healthy, hunger-stopping strategies if you are trying to lose weight through calorie restriction. So, here are a few tips to control hunger during your weight loss journey.
Eat Breakfast
Skipping breakfast can cause hunger pangs, leading to snacking and binge eating later in the day. Hunger pangs typically begin 12-24 hours after the last meal and can be more intense in young people since they have more muscle tone than older adults.
However, if you are skipping breakfast anytime, consider having a nutritious snack like fresh fruit, yogurt, veggie sticks with hummus, or a wholemeal sandwich to help manage that mid-morning hunger.
Use Protein To Curb Hunger
Protein, rather than carbohydrates or fats, works best for suppressing hunger. So, try to include some lean protein like lean meat, fish, poultry, soybeans, and eggs at every meal and snack. You can add lean protein to any meal, but adding it to your breakfast may be especially helpful.
Drink Water Before Every Meal
Drinking a large glass of water right before having your meal has been seen to make a person fuller, feel less hungry, and more satisfied after the meal. A soup starter can also be a great way to curb your appetite. Research showed that people felt fuller immediately after the meal when they had a liquid starter.
Go For Watery, High-Fiber Foods
Water and fiber have no calories yet are “bulky” and take up more space in your stomach, which can help to fill you up. Most vegetables (except starchy ones like potatoes, corn, and peas) are quite low in calories per serving due to their high water and fiber content. Watery fruits like melons and pineapple, along with high-fiber fruits like berries, can also help fill you up with a low-calorie intake.
Limit Alcohol Consumption
Alcohol has been shown to potentially inhibit appetite-reducing hormones like leptin, especially when it is consumed before or with meals. Due to this reason, too much alcohol consumption can make you feel more hungry. So, to reduce the hunger-inducing effects of alcohol, it is always recommended to consume it moderately or avoid it completely.
Eat Slowly
Your brain needs at least 20 minutes to understand that your stomach is full and satisfied after a meal and that you should stop eating. When you eat slowly, the brain gets a chance to catch up with the stomach, making it less likely for you to overeat.
Conclusion
Although it might be a little challenging, you can control your hunger and cravings. In addition to eating a nutritious protein-rich diet, learning to differentiate true hunger from wanting to eat for other reasons is the key.
If your hunger pangs do not go away even after consuming a sufficient amount of food, seek medical attention immediately. This may be due to some gastrointestinal problems in the early stages, and such disorders can be treated and cured if caught early.
References:
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