6 easy ways to curb hunger pangs while losing weight
There are ways to hack your body and mind to reduce hunger and seemingly insatiable cravings. Here are some tips to follow!
Avoid distractions when eating, as this can lead to overeating
When you’re on a diet, one of the biggest challenges to your weight loss journey is those pesky hunger pangs. When you’re trying to maintain a calorie deficit diet, your mind is constantly pushing you to eat more. You begin to live in a constant cycle of avoiding food and experiencing hunger. Needless to say, we often fall victim to these cravings and grab a bag of chips or other snack.
Hunger pangs and cravings can hamper your fat loss results! But avoiding food doesn’t work! There are ways to hack your body and mind to reduce hunger and seemingly insatiable cravings. Here are some tips to follow!
1. Diet breaks
Control your eating pattern! Start taking small diet breaks to re-sensitize ghrelin and leptin, the hormones that control your appetite, so your hunger levels are always in check. Diet breaks can help you stay focused on your diet while having small treats once in a while to satisfy your cravings. You get the best of both worlds!
2. Mindful eating
Avoid watching TV or talking on the phone while eating. Give your undivided attention to your food when you sit down to eat. Choose a specific zone to eat your meals that is away from any distractions. Use your senses to taste every flavor of your food, feel the texture of grains and focus on the aromas of the meal. You will feel more satisfied and stay full longer, without giving in to other cravings!
3. Eat slowly and chew well
It takes at least 20 minutes before your brain gets the message that your stomach is full. If you eat slowly, your body has time to realize that you are eating and increases satiety after each meal. This helps your brain know you’ve eaten well and hunger is less likely to occur. In addition, chewing well breaks food down into easily digestible particles, improves the absorption of nutrients and aids digestion.
4. Correct the deficiencies
Lack of essential nutrients like vitamin D can reduce leptin in your body, which in turn reduces your satiety – leaving you feeling hungry all the time. Taking the right steps (ask your doctor/nutritionist) to check your vitamin and mineral levels and address these deficiencies will help you manage your cravings.
5. Optimize your sleep
Poor sleep patterns increase the level of the ghrelin hormone in the body and make you more prone to hunger. Also, a number of studies have shown that staying up late at night often leads to overeating or snacking, causing you to consume more calories than you need to reach your goals. Create a good sleep cycle by setting a specific time to go to bed and get up in the morning on time.
6. Lower stress
When you are stressed, the amount of cortisol in your body increases. This makes you crave foods that are sugary, salty or fatty. Giving in to these temptations seems easy when you’re not feeling your best. Managing stress is an effective way to curb cravings. Indulge in activities like playing games, running, jogging or even meditation to lower your stress levels and thus emotional eating.
Food is nourishment. The food is tasty. The food is nice. But one thing it shouldn’t be is controlling you. Follow these simple tips to improve your relationship with food and develop healthy eating habits.
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