Are you always hungry? Is a full course meal not enough for you? Well, we definitely understand how difficult it is to control hunger, especially when you are a gourmand. It will be more challenging for you to control hunger when losing weight but do not worry, this article will help find solutions to all of your problems.
Hunger control has many benefits but it is one of the most useful ways to lose weight. This does not mean that you should starve yourself, instead follow the below-mentioned ways to reach your goal. Simply eating whenever you feel the urge has many negative impacts on you.
The science behind hunger control
Hunger is the sensation that makes you want to eat. The lateral hypothalamus and the ventromedial hypothalamus of your brain stimulates hunger. The lateral hypothalamus responds to any stimulation that causes you to feel hungry and the ventromedial hypothalamus sends signals to your brain that you are full. This concept is important when you want to know how to control hunger.
Both the brain and stomach work at the same time to give you the feeling of fullness. Fullness is a feeling of being satisfied. The walls of your stomach hold a certain amount of food which is often called muscle memory. The stomach’s muscle memory is responsible for sending fullness signals to your brain. You can control this by learning to stay away from uncomfortable fullness and voracious hunger.
Now, there are two types of hunger: homeostatic and hedonic.
- Homeostatic Hunger- This is the traditional concept of hunger when you have not eaten for many hours and you start getting recognizable hunger cues such as grumbling in your stomach, stomachaches or empty feeling. This type of hunger denotes that your body needs energy and the best advice is to eat a balanced diet meal.
- Hedonic Hunger- Sometimes you want to eat because of sudden cravings or when you see some mouthwatering food. This type of hunger is driven by pleasure and not by the need for calories. You can avoid this by not keeping stocks of junk food in your house and taking medicines such as exenatide and liraglutide (consult a doctor before buying these).
You have to understand your body, find the type of hunger you have and then only you can know how to control hunger for weight loss.
10 Ways to control hunger when losing weight
Start your day by consuming 2-3 almonds as they help curb your appetite. Almonds have protein, unsaturated fat composition and fibre which will keep you full.
They also help in weight management by leading you to a suppressed unconscious desire to consume other high-fat foods and enhance your memory.
Drinking lots of water can decrease your hunger and increase the feeling of fullness. Some people even think that it is best to drink water rather than consume food.
It boosts up your metabolism, reduces your overall liquid calorie intake, removes body wastes, burns fats, improves skin health, boosts brain power and regulates blood pressure.
3. Apples and Avocados
These two are High-Fiber foods that control hunger. An Apple a day keeps a doctor away and hunger at bay. Apples have hunger satiating fibre and good water content which will keep you full and control hunger.
Avocados contain fibre and healthy monounsaturated fatty acids which will help you stay full for a long time and slow down the process of digestion.
4. Solids over liquids
When you consume solid food your buds remain in contact with the food due to extra chewing time, which increases your feelings of fullness.
When you consume a liquid or semi-liquid snack, your desire to eat more increases and you end up consuming many calories.
5. Aerobic Exercise
Aerobic exercises such as brisk walking, rowing, running, swimming, cycling, skating, hiking, biking, etc., are really helpful to control hunger by changing the level of hunger hormones in your body.
They also reduced the risk of type 2 diabetes, heart diseases, high blood pressure, metabolic syndrome and osteoporosis.
6. Flax seeds and Chia seeds
Flaxseeds are a good source of fibre, omega 3 fats and proteins. Consuming this with your early morning drink will help to control hunger and they take less space.
Chia seeds are also a great source of omega 3 fats, protein and fibre. They keep you healthy and control hunger.
Getting enough and good quality of sleep is the ultimate answer to how to control hunger for weight loss.
Seven to eight hours of sleep will reduce your hunger levels and increase fullness.
8. High-fiber foods
Beans, broccoli berries, whole grains, dried fruits, popcorn, potatoes and nuts are some foods that control hunger and help you lose weight.
You should start your meal with a green salad. Salads are important because they can be year-round sources of vitamin A, C and other nutrients.
You can make your salad like this one:
- Toss romaine lettuce
- Flax seeds
Top this salad with low-fat or fat-free dressing.
10. Coffee and Yerba Maté Tea-
Coffee has many health benefits and it increases the release of peptide YY which promotes the feeling of fullness. It can help you last for three hours without any food.
Yerba maté tea is a South American drink made from leaves and twigs of the Ilex paraguariensis plant. This tea can reduce hunger and improve your mood.
Control hunger when losing weight based on your appestat
|5||Absolutely Stuffed, Nauseous, Overgorge||Eat slowly, chew the food for 10-15 minutes, Divide your meal into 2 servings that should be eaten two hours apart|
|4||Uncomfortably Full, Bloated||Chew the food properly and divide your meal into 2 servings which are meant to be eaten 1-2 hours apart.|
|3||Perfectly Comfortable, Satisfied||This is how everyone should feel and if you are one of them, Congrats!|
|2||Slightly Comfortable, Beginning to feel hungry,||Eat snacks within 2-3 hours, Diet should consist of proteins, carbs and fats, consume lots and lots of calories|
|1||Very uncomfortable, Weak, Lightheaded,||You have to eat a diet consisting of lots of fats, proteins and carbs.|
Apart from all of this, you should take care and love yourself. Do activities that make you feel good about yourself and eat mindfully. Do not stress yourself and practice meditation if you are depressed. All these methods will benefit you both mentally and physically and help you control hunger when losing weight.
“Hunger is the first element of self-discipline. If you can control what you eat and drink, you can control everything else.”