Experts say it can be quite challenging to differentiate between actual hunger and hedonic hunger. Therefore, instead of assuming you have a massive appetite and thus abandoning any hope of going on a weight loss journey, it may be beneficial to explore the nature of your hunger, especially if you’re used to snacking when you’re bored or stressed. It’s important to learn to recognize the difference between real hunger and hedonic hunger. With the latter, you may continue to crave more food even after eating and consuming enough energy, as the underlying cause of the hunger is not related to a true need for nourishment. Real hunger tends to occur at regular intervals, such as at mealtimes, while stress and boredom can trigger hedonic hunger at any time, even soon after eating. Failing to differentiate between these two hunger types and inability to control appetite can lead to overeating or binge eating, which can lead to weight gain. In this article, we list out 5 Ways To Stop Feeling Hungry All The Time.
Real Hunger vs Hedonic Hunger:
Physiological hunger refers to the biological process by which your body signals that it needs food and nutrients to maintain its normal functions. This type of hunger is regulated by various hormones and signals within the body that work to balance energy intake and energy expenditure. The sensation of physiological hunger is usually accompanied by physical sensations, such as hunger pangs or a feeling of emptiness in the stomach. These sensations are caused by the hormone ghrelin, which is released by the stomach when it’s empty and signals the brain to initiate hunger. In addition to ghrelin, other hormones and signals in the body, such as leptin and insulin, also play a role in regulating hunger and satiety. It’s important to respond to physiological hunger by eating a balanced meal or snack that provides the nutrients and energy your body needs to function properly.
On the other hand, hedonic hunger causes a strong desire to consume food, even when there’s no need to replenish calories or energy. Evidence says emotional eating/stress eating is a major trigger. Under stressful situations, a lot of us just eat to feel better, without any hunger cues from the body. And the choice of food is high calorie stuff such as sweets, fast food. These foods that are high in salt, sugar, fat, synthetic ingredients such as MSG, tend to have strong and intensive flavours (all of them come under the “hyperpalatable category”, and the kind that’s too good to put down, with a stronger effect on the reward mechanism of the brain, leading to release of “happy hormones” such as serotonin, endocannabinoids, opiates, dopamine that promote positive feelings of pleasure and happiness. Researchers say these foods affect the brain’s reward circuit in the same way as cocaine and gambling. Frequently overeating hyperpalatable foods saturate the brain with so much dopamine and other happy chemicals that over a period of time, it desensitizes itself, and as a result, more of high sugar and fatty food is required to elicit the same kind of pleasure that it had experienced earlier with relatively smaller quantity of such food. It’s the reason why you can’t stop eating, especially fast food, desserts, and sweets! Stress, visual cues such as food advertisements, smell, food memories, pictures of food, boredom can trigger hedonic hunger.
Now, here are 5 ways to effectively stop feeling hungry all the time:
5 Ways To Stop Feeling Hungry All The Time:
1. Avoid Sugary and Processed Foods: Eating sugary and processed foods can contribute to frequent hunger for several reasons. These foods are typically high in calories but low in nutrients, meaning they don’t provide the satiety and nourishment that your body needs to feel satisfied and function properly. When you consume sugary and processed foods, your blood sugar levels spike, causing your body to release insulin to bring your blood sugar back down. However, this insulin response can cause your blood sugar to drop below normal levels, leading to a craving for more sugar or carbohydrates to restore your energy levels. This can create a cycle of frequent hunger and cravings. To avoid frequent hunger, it’s important to prioritize nutrient-dense, whole foods that provide sustained energy and satiety. This includes foods like fruits and vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in fiber, protein, and other nutrients that help keep you full and satisfied, while also providing important vitamins and minerals for overall health. Also read: “14 Ways to Cut Down Sugar For Weight Loss and Health.”
2. Increase Protein-Rich Foods: Eating protein-rich foods has been shown to help control hunger and promote weight loss for several reasons. Protein is more filling than carbs, helps you feel fuller for longer after a meal. This is because protein triggers the release of hormones in the body that signal fullness, such as CCK and peptide YY. These hormones slow down the emptying of the stomach and increase feelings of fullness, reducing the likelihood of overeating or snacking between meals. Examples of protein-rich foods include lean meats, poultry, fish, eggs, beans, lentils, nuts, and seeds. Find more protein-rich weight loss meal options on the Rati Beauty app.
3. Drink More H2O: Experts say most people confuse thirst signals for hunger pangs. People often confuse thirst signals for hunger pangs because the sensations can feel similar, leading to overeating or snacking when the body is actually dehydrated. This confusion can happen because the hypothalamus, which is the part of the brain responsible for regulating hunger and thirst, can sometimes send similar signals for both. When the body is dehydrated, it may produce sensations that feel like hunger, such as a rumbling stomach or a feeling of emptiness in the stomach. Additionally, thirst can also reduce energy levels, making it easier to mistake fatigue for hunger. Aim to drink plenty of water, at least 8 glasses throughout the day to help keep yourself hydrated and reduce feelings of hunger.
4. Eat Fiber-Rich Foods: Just like protein, fiber helps slow down the digestion process and keep you feeling full for longer. This slower digestion process means that the food stays in your digestive system for longer, which helps you feel fuller for a longer period of time after eating. Fruits, vegetables, whole grains, beans, lentils, chickpeas, and peas, are a great source of fiber and other nutrients as well. Read about “12 Handy Tips To Add More Fiber to Diet for Weight Loss.”
5. Get Enough Sleep: Lack of sleep can disrupt hormones that regulate hunger, leading to increased appetite. Sleep plays an important role in regulating our hormones and metabolism, including those that control hunger and appetite. When we don’t get enough sleep, it can disrupt these hormones and lead to increased hunger the next day. One of the hormones affected by sleep deprivation is ghrelin, which stimulates hunger and appetite. Studies have shown that people who sleep less than 7 hours per night tend to have higher levels of ghrelin than those who sleep for longer periods of time. This increase in ghrelin can make us feel hungrier and more likely to eat more than we need. Another way that sleep deprivation can increase hunger is by affecting our food choices. When we’re tired, we may be more likely to reach for high-calorie, sugary foods that give us a quick burst of energy. This can lead to overeating and weight gain over time. That’s why it’s essential to get 7-9 hours of sleep each night to help regulate your hunger hormones and control appetite.
Stress can also disrupt hormones that regulate hunger, leading to increased appetite. When we’re stressed, our body releases the hormone cortisol, which can increase appetite and cravings for high-calorie foods. Also when we’re stressed, our body releases the hormone cortisol, which can increase appetite and cravings for high-calorie foods. Find ways to manage stress, such as through exercise, deep breathing, or pursuing a hobby that can help reduce unnecessary stress. Also, eating slowly and mindfully can help you tune in to your body’s hunger and fullness signals, allowing you to better regulate your appetite. Most importantly, if you find yourself frequently eating out of boredom or stress, try finding alternative activities to distract yourself, such as going for a walk or practicing a hobby. Also do not forget that when you’re truly hungry, you may feel satisfied after eating a balanced meal or snack. To get detailed diet plans for weight loss, download the Rati Beaty app.