Do you feel that the filling meal is not enough for you, and you feel like hunger all the time? Well, it is a critical situation to control your hunger, especially when you have got a habit of eating frequently. But, you don’t need to worry, because you can win over it. Controlling hunger is the best way to lose weight and also prevents diabetes, metabolic disorders, heart disease and hypertension. However the situation should not lead to starvation. What you have to do is that go through the article and help yourself out to differ between the mental and physical hunger and then implement the below strategies to control your hunger.
Science of Hunger Control
There are actually three hormones which controls your hunger, namely, ghrelin, leptin and insulin. When you have not eaten for more than 3-4 hours, your insulin level goes down as there is no food to carry to the cells. When that happens, the hunger hormone, ghrelin, kicks in. And you start feeling hungry, and you eat. As soon as the body experiences a rise in the glucose levels, the hunger control hormone, leptin, comes into the picture and stops you from eating more. So, if leptin is there to help you stop eating and control your body weight, why is it that you cannot stop eating? Well, here’s the first answer.
Overeating can lead to leptin resistance. This means that your brain stops responding to leptin. This typically happens when you start gaining weight in the form of fat. The more fat you store, the more leptin is released (leptin is created in the fat cells). But instead of stopping you from eating more, the hypothalamus becomes resistant to leptin and doesn’t recognize the “stop eating” signal. As a result, you still feel hungry and keep eating more food. And the second answer to why you feel hungry is in the next section.
Physical and Mental Hunger
Hunger is broadly classified into physical or real hunger and mental or emotional hunger. You feel hungry when there is a deficit of sugar in the body. But your hunger is in your head when you just cannot stop feeling hungry even after having a full course meal. And this emotional hunger is the second reason you cannot stop eating, leading to obesity and obesity-related diseases.
So, unless you make a conscious effort to control your hunger and make it a habit, you will never be able to break the cycle of feeling hungry, overeating, accumulating fat, and being leptin resistant. That’s why it is important that you check out the 20 best strategies to break that vicious cycle and take control of your life. Scroll down.
20 Foremost Ways to Stop Yourself from Feeling Hunger
- Know Your Body
Take care of your body. It’s the only place you have to live. And to do that, the first step is to understand your body. Check with your doctor to know if you have any allergies, hereditary diseases, or hormonal issues. Also, keep a track of the triggers that are making you feel hungry. It could be the smell, mood swings, PMS, anxiety, etc. The more you understand the reason behind your mindless eating, the more you will be able to attack the issues.
- Set a Goal
Merely wishing for a miracle has never actually made anything happen. You have to work at it. So, when you “plan” to not eat mindlessly, you are just wishing. Jot your wish down, and write 3-4 lines about how you are going to prevent yourself from eating frequently, how much weight you want to lose in a month, or what your fitness level should be by the end of the month. Giving yourself a deadline makes sure that you stay focused.
- Start Your Day with Positivity
Starting your day with some kick ass positive vibes will help you stay alert, energetic, and productive throughout the day. Wake up and say any of your favorite positive quotes aloud. It has a magical effect that switches the circuits of your brain on and pushes you to achieve your smaller goals throughout the day. Try it, and you will know what I am talking about.