If you are the type who have just barely eaten lunch and are already hungry again, it may be a sign that you have not consumed all the ingredients necessary for your body to function properly.
Feeling hungry all the time can be a consequence of poor eating habits or an unhealthy lifestyle. The result is that this situation leads to the consumption of more food throughout the day and, consequently, to weight gain, as well as possible health hazards.
The key to ending this is to bet on the right foods and seek more emotional control. Here are some more tips:
1. Drink more water
We often think that we are hungry when in reality we are thirsty. This is because dehydration may have the same? Symptoms? appetite and the same brain region is responsible for both sensations, which causes this confusion.
2. Sleep better
Insomnia or sleepless nights increase ghrelin levels, which makes you feel hungry all the time, and reduce leptin levels, the hormone that makes you feel full. When you don't sleep well enough, the body asks? for foods to make up for it, such as candy and flour.
Also read: 10 foods that look healthy but aren't
3. Avoid sugar
Sweets are unhealthy and contain many calories. Also, they fill the stomach only for a short time. Carbohydrates found in sweets and cookies cause an increase in blood sugar, which will later fall considerably, causing the urge to eat again.
4. Relax!
Stress levels trigger the production of adrenaline and cortisol, causing the same effects that accompany insomnia: you don't feel full after eating. These hormones are responsible for increasing your appetite even after lunch or dinner.
5. Have good eating habits
Not eating enough protein at lunch, not eating the right amount of healthy fats, or skipping meals, makes your stomach "begging" you. more food. Other influential habits are excessive alcohol consumption, which dehydrates, and eating too fast, which causes the brain not to receive the satiety signal.
6. Eat more often a day
It is not about eating without control, but eating smartly. Instead of eating a lot three times a day, the healthier option is to eat five to six smaller meals a day: breakfast, mid-morning, lunch, snack, late afternoon, and dinner. For additional meals, the tip is to choose light items such as fruit, granola yogurt or a smoothie.
7. Have a good breakfast
The first meal of the day should keep your appetite sated for many hours. So it is not a good idea to have coffee while you get ready or on your way to work. Take time to have a good breakfast with protein, healthy fats and carbohydrates. That way you will avoid insulin spikes in the blood and you will have energy early in the day.
Read also: Organic Food: Complete Guide to Eating Well Without Spending a Lot
8. Increase fiber consumption
Another strategy for not feeling hungry all the time is to increase fiber intake, a nutrient that helps make us more satisfied and energized to cope with the day. The daily amount indicated is 20 g, which is equivalent to two pieces of fruit, or two portions of vegetables, or rice, or bread, or pasta.
9. Drink Green Tea
The drink has many properties that help to avoid the feeling of constant hunger as well as burn fat. If it is still hot, your stomach will feel full. Choosing to drink cold will help fight dehydration, which can be mistaken for hunger.
Understanding the causes of your appetite is the first step to addressing this constant feeling of hunger. Knowing the right way to eat and choosing the right meal items will help combat the problem.
14 Foods to Reduce Hunger and Lose Weight Faster (April 2024)
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