Saying no to bogus hunger pains.
Feeling hungry is your body’s way of telling you it needs fuel to function. However, I’m referring to the days when you just finished lunch, but half an hour later you feel hungry again.
Common reasons you’re always feeling the need to munch.
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You Are Not Eating Enough
“When your stomach is empty for too long, your body will release more ghrelin, an appetite-stimulating hormone, leaving you feeling famished,” said Amanda Foti, M.S., R.D., a senior dietitian at Selvera Wellness; this results in overeating. Try eating a healthy meal or snack every three to four hours.
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You Are Eating Too Many Carbs and Sugars
Eating carbohydrates and sugar will make it almost impossible to feel satisfied. These carbs give you a sugar rush and a burst of energy and then crash, causing your body to crave more; a continuous cycle of dissatisfaction. Try pairing carbs with protein and healthy fat.
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You’re Not Eating the Right Balance of Nutrients
Your snack or meal should have three components: protein, fiber and healthy fat. Together they help slow digestion, keeping blood sugar stable and keeping you fuller for longer.
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You Are Not Drinking Enough H2O
Sometimes our bodies mistake hunger for dehydration. When you feel hungry, drink a cup of water; if after half an hour you’re still hungry then you should grab a snack. Always keep a water bottle with you.
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You’re Not Considering What You’re Eating
Eating sensibly means paying attention to what you’re eating instead of just chowing it down. Chew your food slowly, picking the most nutritious and filling items.
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You’re Stressed
Stress increases the body’s production of the hormone cortisol, which increases appetite. Research and studies found that stress increases sugary and fatty food cravings. These foods will comfort you momentarily, but will increase your snack cravings. Try joining a gym class or walking instead.
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You’re Not Getting Enough ZZZZ
Sleep is linked to two hunger hormones, leptin and ghrelin. Leptin decreases appetite and ghrelin increases it. When you are not sleeping enough, leptin drops and ghrelin soars; making you hungry. Aim for eight hours minimum of rest per night.
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You’re Suffering From a Medical Condition
If you’ve tried the above and you’re still at “can’t stop, won’t stop,” then it’s your cue to visit a doctor. Some health issues that affect hunger can be hyperthyroidism, depression, diabetes and anxiety.
