Tuesday Tip: Always hungry? 🍔
Is hunger sabotaging your weight loss attempts? Here are a few reasons why and ideas to help you manage it
The hypothalamus regulates both hunger and thirst. When you are dehydrated, it sends the same signals as hunger so make sure you’re drinking lots and when you start to feel hungry drink some water first before eating.
#2 Too much last night
If you ate too much the night before you will wake up hungry again. This is due to the impact on blood sugar and insulin levels, and because your stomach will be stretched and “expecting” a greater food volume making you hungry.
#3 Cutting calories
If you’ve just started reducing your calories by 300 or more cals a day then of course you will feel hungry. It’s a good thing. Try to ensure you fill up with lots of fibre (e.g broccoli) and protein to help you stay fuller for longer or have frequent but smaller meals.
#4 Food porn
If you’re spending hours scrolling through posts of delicious food then it’s no wonder you’re hungry. Recent studies show that the mere sight of food increases ghrelin levels (hunger hormone) making you hungrier.
# Not enough sleep
Sleep deprivation reduces levels of leptin (hunger suppressing hormone) and increases ghrelin – making you eat more. This is why lack of sleep is often associated with weight gain.
#7 Skipping meals
Racing to work skipping brekkie, or working through lunch means by the afternoon you’re so hungry you’re likely to over eat. There is only one solution: eat regularly! Aim for 3 main meals and 1-2 snacks a day to keep your hunger in check.
Ask yourself if you are hungry for an apple or a handful of nuts – if the answer is no – you’re not hungry. Find a distraction – work out, go for a walk, read a book etc.
#9 Eating too fast
If you’re eating too fast your stomach can’t keep up and still sends hunger signals, meaning you will eat more. Slow down, chew properly and spent at least 20 mins on your meals.
#10 Eating too little
ok finally – if none of that applies you could be eating too little…but if you’re not losing weight then this option is probably the least likely I’m afraid!
Happy Tuesday 🤗