If you are looking to lose weight, or you are tired of never feeling satisfied for too long after a meal, then it may be time to do something about your constant hunger. There may be many reasons that your meals aren’t leaving you feeling full; here we explore some of the main ways that you can regain control of your appetite.
Drink Plenty of Water
Many people confuse being dehydrated with being hungry and do not drink enough water in a day. Drinking water over fizzy drinks has many health benefits and is a habit that you should get yourself into. There are plenty of apps that you can get on your phone to ensure that you are having the recommended intake of water in a day. Consuming a glass of water just before a meal can leave you feeling fuller and will assist with weight loss.
Get Enough Sleep
Another reason many people feel hungry is because they are over-tired and not getting enough sleep. When this happens, you are more likely to reach for comfort foods, which may not leave you feeling as full and may lead to a sudden burst in blood sugar that will often lead to a lull later in the day. Try to aim for seven hours of sleep in a night, stay off your mobile device too close to bedtime, and try to stick to a bedtime routine to assist with falling asleep easily and waking up in a better mood. It may be that you need a new bed or mattress if yours is getting old. A new mattress can really improve sleep. Here are some reviews of several brands to help you choose a replacement.
Increase Protein Intake
An increase in protein in your diet may be all it takes to keep you feeling fuller for longer. Protein may also help you in losing weight while preventing muscle loss. The recommended amount of protein that you should consume each day within your diet is around 30% of your total intake. A simple and easy way to add protein to your diet, especially if you are vegetarian, is by having eggs for breakfast.
Consume Food Mindfully
Eliminating certain distractions whilst eating can help if you aren’t feeling full after eating. We shouldn’t be eating quickly and just for the sake of it. You should be savoring your food and making sure that you chew your food slowly. Taking your time and watching what you eat can bring pleasure back to eating and ensures your brain knows you have eaten. This can help you to feel full at the end of a meal.
Exercising should be part of a healthy lifestyle, and whilst you may think this will make you hungrier, it has been scientifically proven to increase feelings of fullness over time. Whilst you may be using more energy, exercising can aid in reducing ghrelin hormone levels. This is the hormone that causes you to be hungry; therefore the less you produce of this, the better.
Reduce Stress Levels
Stress is another big reason that we feel hungry as it affects our hormone levels, specifically the level of cortisol. This hormone is higher when you become stressed, making cravings stronger and leading you to consume more. Stress can also decrease the fullness hormone, leaving you hungrier more often. Find a way to reduce your stress levels if you are struggling with constant hunger and overeating, whether this be through talking to a loved one, meditation, exercise or speaking to a professional.
There are other reasons that we can feel hungry, and if you have tried the above steps to no avail, it may be that you have an underlying condition that is affecting your appetite. Be sure to see a doctor if you cannot regain control of your appetite through conventional methods such as the ones above.