Hunger - The Dieter's Main Enemy
By survey, hunger is the number one reason why people fail to lose weight while on a diet, or just give up, altogether. But it doesn't have to be. There are a number of things you can do to control or quell that hunger that are totally natural.
What is Hunger?
Hunger is a signal from your body that it requires fuel. It's a basic physiological signal created by certain hormones. While some people may have strong willpower and can train themselves to ignore it, most of us would find this difficult, if not impossible.
So it's important to know what kinds of foods and beverages you should be turning to in order to effectively handle that hunger without creating a situation where your body ends up storing more fat.
Five Healthy Ways to Control Your Hunger
Here are five, well-documented ways to curb your hunger naturally.
Protein Smashes Hunger
Protein satisfies hunger better than carbohydrates or fat, so try to include some lean protein at each meal and snack. In fact, protein works its magic not only in your digestive tract, it also affects your brain chemistry in a way that helps you feel satisfied and mentally sharp.
Fibre is Filling
Water and fibre have no calories. But watery, high fibre foods are ‘bulky’ and take up more space in your stomach, so they help to fill you up. Most veggies (except of the starchy ones like potatoes, corn and peas) have very few calories per serving, because they contain so much water and fibre. Watery fruits like melons and pineapple, and high fibre fruits like berries, can also help fill you up for a relatively low calorie cost.
Exercise Can Help
A bout of exercise can suppress hunger hormones, which can curb your appetite. But in order to sustain your activity, your body needs to be properly fueled. Sometimes in an effort to lose weight, people cut their calories too much and just don’t have the energy to keep up with their exercise. So, the whole process backfires. People often tell me that they feel as if exercise makes them hungry and leads them to eat more. But often that’s because they haven’t fueled up properly before and after their workouts.
Water, Fluids & Hunger Control
Drinking fluids with your meals may make your meals feel more filling. And some people confuse thirst with hunger, so even though their bodies are craving fluid they wind up eating instead. If you stay hydrated, that’s less likely to happen.
Have Small Healthy Snack Between Meals
When you top up your protein between meals, it helps to keep your blood sugar levels more stable throughout the day. This is important, since dips in your blood sugar can cause your hunger to spike. The best snacks include protein and/or healthy fats rather than carbs or sugar.