You want to lose a few pounds, so you need to go on a diet. And here comes the main problem – hunger! People using caloric deficits feel it very often. It makes us tired, feel bad, weak, and unwell. Are there any ways to fight this hunger, to find a solution on how to overcome it? It turns out that there are ways to do it.
Hunger attacks imperceptibly. It appears suddenly and usually when we should not eat any more food. We hate it and we constantly have to fight it. It’s our number one enemy that we would like to defeat at all costs. But how do we do it?
Before answering this question, it’s worth first getting to know the feeling of hunger in depth and where it comes from. Appropriate activities in our body are responsible for this condition. So there is a decrease in glucose in the blood, while at the same time increases the level of ghrelin, or the appetite hormone responsible for whether we feel hunger or not. The more ghrelin you have, the higher your hunger. So what does this level depend on? From many factors, including the aforementioned glucose level, but also insulin levels, the way we eat, the efficiency of our nervous system, the condition of the body, the quality of sleep, and the intensity of activity. Each such element is of great importance and therefore in one person this feeling of hunger is higher, in another just lower. So what to do to suppress your appetite? Below are six of the most effective and worth showing ways to reduce this appetite, and hunger itself not too often. What is this then?
• Nutrition schedule
If we determine what is to be on our plate at different times of the day, it will be much easier for us to control what we eat and how we eat. It’s important that our day consists of 5 – 6 meals that will be eaten regularly, at specific intervals. We should not skip any of the meals, because the fact that we do not eat it at the moment will make us eat it later and with an even greater amount. It’s good to plan the day beforehand what we will eat, or prepare shopping for meals, and so, the next day, we can start making the food for the whole day.
• Smart food
So what? It’s important to provide the body with everything it needs. So you need to take care of the right amount of carbohydrates, but the complex ones, protein, fibre, vitamins, but also those healthy fats. So you should choose healthy things, avoid processed and fast food, as well as simple carbohydrates, especially when it comes to sweets. The more valuable our meals are, the less hungry there will be between these meals.
• Drinking water
Regardless of whether we are on a reduction diet or if we focus on a diet for building mass, water is the overriding element that we should definitely remember. Drinking mineral water is not only healthy, but also gives you the opportunity to deal with hunger. And in addition to water that you can drink alone or with the addition of lemon, honey, or mint leaves, it’s also worth introducing herbal infusions, including, for example, black elderberry, wild rose, mint, as well as chamomile.
• Searching for hobbies
We eat very often, because we are simply bored in the world, and since we have nothing to do, we reach for food. If we plan our day so that we aren’t bored, we will not think about food at the same time, and all this will make the hunger not bother us as much. The more we have to do, the less we think about the fact that we would gladly eat something.
Studies show that the feeling of mint taste in the mouth makes us not so hungry and this feeling of hunger is not as annoying as usual. You can therefore try chewing gum, brushing your teeth more often, or mint candies, but without sugar.
• Healthy snacks
And if hunger does not give up and we are unable to function normally, then you can reach for a portion of food in the form of a healthy snack. What works best here? Boiled vegetables, natural yogurt, fruit juice or dried fruit, and maybe a handful of nuts. Such a small portion of food will not hurt, and certainly for a while hunger will be overcome.
If you are often hungry and you cannot control it, then it’s definitely worth trying the above methods. Maybe they are able to help you, that’s why it’s worth using them. And if this does not help, you should go to a dietician who will check what your diet looks like and propose a solution so as to let a person lose weight, but at the same time not get so terribly tired.