How to control hunger for weight loss

Contents

 1 Tips to reduce the feeling of hunger

 2 factors that increase the feeling of hunger in the diet

 3 Does exercise increase or decrease the feeling of hunger?

 Tips to reduce the feeling of hunger

 Here are some tips that can be followed to reduce the feeling of hunger during the weight loss phase:

Make sure to eat enough protein and fiber:

Eating adequate amounts of protein helps promote weight loss by reducing appetite, and eating foods rich in fiber helps reduce hunger and calories intake, in addition to promoting long-term health.

 Stay away from added sugars:

 A study published in Frontiers in Nutrition in 2015 indicated that eating large amounts of sugars; Especially foods rich in fructose, lead to a significant increase in levels of the hormone ghrelin, which is responsible for hunger, and it also leads to a decrease in levels of the peptide hormone YY, which is responsible for reducing appetite.

 Make sure to eat omega-3 sources.

A study published in Appetite in 2008 indicated that taking omega-3 fatty acids helped regulate postprandial satiety in overweight and obese people during the weight loss process. However, more research is needed to know the effect of omega-3s in promoting the process of losing excess weight and maintaining a healthy weight.

 Avoid distractions while eating:

Distraction during eating may lead to eating larger quantities without paying attention to it, which leads to an increase in the number of calories consumed, and thus weight gain, because not focusing on food when eating it reduces awareness of the amount that an individual consumes; Which prevents it from recognizing the signals that the body sends when it feels full, and a study published in the American Journal of Clinical Nutrition in 2013 showed that eating without the presence of distractions can help lose weight and maintain it without the need to calculate the amount of calories consumed,

 To avoid distraction while eating, it is recommended to reduce television viewing, and set electronic devices to a silent mode, which helps to sit and eat, and better recognize the signals of feeling full.

Drink enough water:

A study published in the Journal of Natural Science, Biology, and Medicine in 2014 indicated that drinking an additional 1.5 liters of water in excess of the daily requirement of an individual helped to lose weight, reduce body fat, and reduce appetite. [7] It is worth noting that Drinking a large glass of water right before eating helps to speed up the feeling of satiety and reduce the feeling of hunger after a meal.

 Get enough sleep:

 Getting enough quality sleep may help reduce hunger and weight gain.

A 2004 study published in the Annals of internal medicine in healthy young men indicated that poor sleep is associated with lower leptin levels; Or what is known as the satiety hormone, and increased levels of the hormone ghrelin; Or what is known as the hunger hormone, and an increase in their appetite and feeling of hunger has been observed.

 Eat slowly

 A study published in Nature Reviews Endocrinology in 2010 showed that eating quickly leads to an increase in food intake and a decrease in the effects of satiety, because eating quickly provides short periods of sensory exposure to food; This is not enough for the body to provide the brain with signals that indicate that it is feeling full.

 Factors that increase the feeling of hunger in the diet

 The human body depends on food for energy, so feeling hungry is normal if a person does not get food for a few hours, and it should be noted that calories should be consumed less than the daily needs of the body when following a diet aimed at losing weight; Consuming fewer calories than the amount burned by the body may lead to the production of a hormone called ghrelin, also known as the hunger hormone; Where the stomach secretes it when the body needs more food, and therefore it can be said that a low-calorie diet leads to an increase in the production of the hormone ghrelin; Which leads to an increase in the feeling of hunger even after eating for a short period, and there are many other reasons that may lead to an increase in the feeling of hunger during a diet, and among these reasons are the following:

Not getting enough protein in the diet:

 A 2015 study published in the journal Hormone research in paediatrics of 156 obese teens indicated that those who ate a high-protein breakfast daily for 3 months lost more weight than those who ate a low-protein breakfast, possibly due to the effect of Protein enhances the feeling of satiety, which reduces the amount of food eaten in subsequent meals, and in general, it can be said that getting the daily needs of protein distributed over all main meals or snacks instead of eating it in one meal can help to stabilize appetite throughout the day.

Not getting enough fiber in the diet:

 Not obtaining sufficient amounts of dietary fiber may increase the feeling of hunger, while eating large amounts of fiber enhances the feeling of satiety, and it should be noted that dietary fiber includes different types, and some of them are better than others in reducing hunger, and the most important of these Fiber: Soluble fiber.

 A review of several studies, published in Nutrients in 2010, indicated that fiber, known as soluble fiber, delays gastric emptying and reduces the absorption of macronutrients; Which leads to lowering blood sugar after eating, and lowering insulin levels, and this happens due to the viscosity of soluble fibers inside the digestive system, and when these fibers ferment in the large intestine, they contribute to the production of some types of hormones that enhance the feeling of satiety, and these hormones are known for short with GLP-1 and peptide YY.

 Fiber can be obtained from many different foods, including oatmeal, flaxseeds, sweet potatoes, oranges, and other foods, and it should be noted here that a diet high in fiber provides many other health benefits besides reducing feeling hungry, and therefore it is always recommended to choose a diet rich in whole plant foods, including; fruits, vegetables, nuts, seeds, legumes and whole grains; To ensure adequate amounts of fibre.

 Eat plenty of salt:

In a study published in the Journal of Nutrition in 2016; It has been observed that salt can lead to an excessive consumption of calories in adults, and it has been shown that it may reduce the feeling of satiety when consuming fats in people who are sensitive to the taste of fat.

The presence of a certain disease or disorder:

There are some pathological conditions that may lead to an increase in hunger, and in the following we mention some of these cases: Diabetes: The body usually converts the sugar in food into a fuel known as glucose, but when a person has diabetes, glucose becomes unavailable. able to reach the cells, and thus the body gets rid of glucose through urine; Which leads to increased feeling of hunger.

 Hyperthyroidism:

 Hyperthyroidism is associated with increased hunger, because it causes the production of thyroid hormones, which contribute to increased feelings of hunger.

lack of blood sugar:

 Hypoglycemia may lead to increased levels of hunger, and it is worth noting that blood sugar levels may decrease when not getting food for a period of time, and this condition can be exacerbated by following a diet high in refined carbohydrates and sugars, however hypoglycemia In the blood it is associated with some health conditions including type 2 diabetes, hyperthyroidism, and kidney failure.

premenstrual syndrome

 A study published in the journal Human Reproduction indicated that women's desire to eat during the premenstrual period increases significantly, and they are more likely to develop depression, and this is linked to a decrease in serotonin activity.

 Leptin resistance:

Leptin plays an important role in reducing appetite, stimulating the burning of fatty acids, reducing glucose levels, as well as reducing total fat levels and weight.

Leptin resistance is defined as the body's inability to respond to this hormone, and a study published in the Journal of Endocrinology in 2019 indicated that suffering from leptin resistance is closely related to an increased risk of obesity,

Post menopause:

A review of several studies, published in Menopause review in 2017, showed that low estrogen during menopause may lead to increased appetite.

Depression and stress:

 If a person is depressed or stressed, the body releases a hormone called cortisol; Which leads to an increase in the feeling of hunger, and in addition, people who suffer from stress usually tend to eat foods high in sugar and fat.

 Taking certain medications: 

Taking some types of medications may increase the desire to eat, and these medications include; Antihistamines that are used to treat allergies, antidepressants known as SSRIs, steroids, some diabetes medications, and antipsychotic drugs. More suitable.

Does exercise increase or decrease hunger?

 The results of studies vary as to whether exercise increases appetite or reduces appetite, and this may depend on the intensity of exercise a person exercises. A review of 20 different studies, published in Sports Medicine volume in 2015, showed that exercise; Especially high-intensity exercise, may contribute to a decrease in levels of the hormone ghrelin, which causes feelings of hunger, and an increase in levels of the peptide hormone YY, which causes feelings of fullness.

On the other hand, excessive exercise may increase appetite; A study published in the American Journal of Clinical Nutrition in 2004 indicated that women who did high-intensity exercise consumed more calories during their post-workout food intake compared to women who did not exercise, so people who exercise vigorously for a long time may feel more hungry. Larger.