Sometimes, when you're on a diet, you feel like you spend most of your day hungry. As an expert in weight loss who has worked for over a decade successfully helping clients lose weight and hold weight, I'm very familiar with this issue. Here are some recent comments I've heard:
I spend most of my life practically starving! I can not stick to this diet anymore. I'm out
I'm sooo hungry, I could eat all day. And not just junk food, I literally ate .
I eat decent meals, but even when I'm done I'm extreme and hungry.
If that's the case How you feel, I know what it's like: It's daunting, it's frustrating, and if you've been feeling that way for a while, you're probably ready to throw in the towel. Getting hungry is one of the main reasons why most people get off their diet (1
9459007). But do not stop. We can fix that! Let's talk about hunger first.
What is ever hungry?
Ever wondered why you got hungry? It's important to know what's going on behind the scenes. If you know what's really going on, it's much easier to solve the problem.
Hunger begins with a hormone called ghrelin. Although it sounds like that, ghrelin is not actually a tiny Gremlin living in your belly. This is a good way of thinking: Imagine the dashboard in your car. There's a speedometer that shows you how fast you drive, and a fuel gauge that shows you how much gas is in your tank. And if you've ever tried to stretch a tank a little too far, you've seen the low fuel warning light flash.
This is your signal to come over and catch your breath … or get ready to take off. Ghrelin is known as "the starvation hormone" and, much like a low-fuel warning, its job is to send signals that it's time to eat. They feel their effects through a gradual increase in hunger. It almost begins as a whisper that you hear through the room, which gets louder and louder – until it screams in your ear.
And although hunger and a low-fuel-consumption warning are similar in many ways, there is one big difference: if you do not respect or ignore a faint gas light, you'll be stranded by the roadside. But with ghrelin, what happens when it screams, "IT'S TIME TO EAT!" and you ignore it?
Finally it stops screaming.
Many of us never experience what actually happens when we ignore the screaming – we are too fast to make hunger exactly as it wants. If you have children, I know that you agree with me when I say it's easy to give in when your toddler throws a fit – and it's harder to endure the screaming and crying. They just want the screaming to stop. Your child lets your blood pressure go through the roof, you are frustrated and you have something to do, so it is tempting to just sink. But … you do not, right?
Why not? Because you know what would happen if you gave in each time your baby had a seizure: you have an absolute monster in your hand. What do you do as a parent instead? You ride it out. Sometimes it can take a few minutes for the crying to stop, and sometimes it takes 20. But you know what you need to do – because the alternative is a child crying all the time.
Ghrelin comes in waves. 19659009] Let's take a look at this study on ghrelin and fasting. He explains that ghrelin increases at the times you would normally eat, and at its peak, hunger feels like it's screaming. But then it gradually decreases if you do not give in. If you extend the time limit, go without feeding The monster is becoming less of a problem, which is good news. If you eat less over time, you will take control of your hunger, and you will usually suppress that constant feeling of hunger, stick to your diet, and keep your weight off forever.
Well, just to be clear: I'm not suggesting that you dip into a three-day fast. I say instead, if you still feel hungry after a decent meal, then do not give in to the shouting.
Trust me. You will not starve. Your body will adapt to . Well, I realize it's not a magical solution to not know how hungry works. If it were that easy, everyone would have to read this article to lose weight and … poof! Weight loss! The truth is, you are facing a real challenge and one that can not be mastered alone. That's why daily accountability and support are so important.
Now let's talk about the opposite of hunger, which makes us feel satisfied: the fullness hormone.
The answer to ghrelin, "the hunger hormone", is leptin. "the wealth hormone." Like ghrelin, leptin is a signal. For example, to return to the fuel gauge, the gauge tells you not only when you run out of gas, but also when you're full.
But what would happen if your fuel gauge were broken? If you've ever owned a car with a broken gauge, you know the answer too well. You start pumping gas and listen as hard as possible to the sound of gas when it reaches the top of the tank. But sometimes you get distracted or just miss that sound – it's subtle after all. Suddenly you spill fuel everywhere.
That's the way it is if you have leptin resistance.
Leptin sends a signal when it's time to stop eating and when you're resistant to this signal. Your body does not notice. Have you been to a kid's birthday party, the kind of screaming and chaos everywhere, but you're so used to kids that you seem to have heard nothing of it? That's what it's like to be leptin resistant. The signals are there – you just do not hear them. Now we see how leptin resistance affects hunger. Your body keeps thinking, If I do not eat now, I'm going to starve … so you eat more.
But you're still feeling hungry … so you eat more. Worse still, if your body thinks it is starving, it switches to survival mode and you burn fewer calories to save energy. Maybe you're thinking That sounds like me, but how do I know if I'm leptin resistant? If you are overweight, your body may become resistant to leptin. What can you do about it?
6 ways to avoid feelings of hunger
1. Start a diet that you can actually stick to
Before you start a diet, be it keto, whole30, calorie calorie (CICO), whatever the latest fad or whatever is popular, ask yourself this question:
Can I see myself on this diet in five years?
If the answer is no, the diet you have will not last. That's why so many people jump from one diet to another and end up frustrated. What works for your neighbor, your friend at work, or the infomercial you've seen on TV may not work for you. You need a plan that has been created for your life, your schedule and the foods that you know you will eat.
. 2 Eat more protein.
You have heard time and again that you should add more protein to your diet, but many people still do not allow it. If you do not add protein to your diet, I have a question for you Why not? Not only does protein help you feel fuller, it also stimulates your metabolism and helps you lose body fat. If you lose protein you will miss an important ingredient in the fight against hunger. So, what are you waiting for? Make it an absolute point to eat protein at your next meal.
. 3 Remember that the fiber makes you feel full.
When you feel full, you have a good combination of protein, fiber, and water. Some studies show that the more fiber you consume, the less calories you consume. Why? Because you will feel fuller . And the good news is, if you feel satisfied, eat less – and that's a winning combination! One of the best ways to get more fiber is from whole fruits and vegetables.
. 4 Slowdown.
I am sure you have heard that you should eat more slowly. You've heard tips like, "Put your fork between the bites," "chew every bite 20 times," and "take a sip of water between bites."
If you're looking for "weight loss tips" At Google, I'm willing to bet that 99 percent of the articles you read suggest tips or tactics for slower eating. There is a reason why this particular tip is so popular. Research shows us that the faster you eat, the more you eat; that fast food is associated with weight gain; and the slower you eat, the happier you feel. But if you have read or heard the same clue several times, it starts to fade into the background. Sometimes a strategy makes no sense to You know why it works.
Here's the reason why you need to slow down: When you start eating, it may take 20 to 30 minutes for you to start feeling satisfied. It just takes so long for your hormones to transmit the fullness signal. So if you have finished your first and second portion and have the plate in the dishwasher before 20 minutes, you will not feel satisfied. Slowdown to take seriously. Set a timer for your next meal. See how fast you eat, or rather, how slowly you can eat .
. 5 Know how to defeat emotional food.
Emotional food knows no bounds. If you eat to mask, stun, or avoid emotions, you will never feel satisfied. Sure, you can feel better for a short time, but what happens after that? Hunger returns, and desire comes. It's like trying to fill a swimming pool that has a leak: it will fill up only when you're dealing with the leak. Enjoyment or reward from eating, then you need to address the cause. That's why it's so important to understand how physical hunger feels and how emotional hunger feels. Knowing what makes you hungry is one thing. Doing something about it is completely different. That's why you need to take action now – as long as it comes to mind and your motivation is high.
This post originally appeared on mybodytutor.com and was re-released with the author's permission. Adam Gilbert is the founder of MyBodyTutor.com, an online program that offers daily and personal responsibility like no other service in the world. Sign up for his free fall-off mini-course and follow Adam on Instagram, Facebook, and Twitter .