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We are well aware of both hunger and appetite. They are two distinct yet closely related aspects of our physiological and psychological relationship with food. Hunger is the body's natural response to a lack of nutrients or energy, signalling the need for nourishment. In contrast, appetite refers to the desire or craving for specific foods, often driven by sensory cues, cultural influences, and emotional states.
We experience these biological processes continuously throughout the day. Feeling hungry is a normal signal from your body that it is time to eat again. However, something is wrong if you constantly feel hungry, even after just finishing your meal. This may be a sign that either you’re not eating enough or not eating the right combination of foods. For instance, if you’re trying to lose weight, living with certain health conditions, or adopting a new meal routine like intermittent fasting, you may be wondering how to reduce the feeling of hunger throughout the day.
Well, hunger and appetite are complicated processes, and they may depend on certain internal and external factors. Here are eight tips to keep hunger pangs at bay and avoid binge-eating. Take a look:
- Eat Enough Protein
Eating enough protein plays a crucial role in keeping hunger at bay and supporting overall satiety. Protein is slow to digest, and it requires more energy for the body to break it down, which means it stays in the stomach longer than carbohydrates or fats, promoting a feeling of fullness and reducing the frequency of hunger pangs. Some examples of protein-rich foods include lean meats, fish, eggs, dairy products, legumes, and tofu.
- Opt For Fibre-Rich Foods
Firstly, fibre adds bulk to the diet without adding many calories, which can create a feeling of fullness and satisfaction, reducing the urge to overeat. Secondly, fibre slows down the digestion and absorption of carbohydrates, leading to a gradual and sustained release of glucose into the bloodstream. This prevents rapid spikes and crashes in blood sugar levels, which can trigger hunger and cravings. You can consume foods such as whole grains, fruits, vegetables, legumes, and nuts to keep hunger pangs away.
- Drink Plenty Of Water
Drinking plenty of water is a simple yet effective strategy for managing hunger and supporting overall well-being. Our bodies often confuse thirst with hunger, leading to unnecessary snacking or overeating when we're actually just dehydrated. Staying well-hydrated can help differentiate between true hunger and thirst, reducing the likelihood of consuming excess calories. Moreover, drinking water before a meal can create a sense of fullness, leading to smaller portion sizes and potentially fewer overall calories consumed. Water also aids in the digestion and absorption of nutrients, ensuring that our bodies efficiently utilise the nutrients from the foods we eat.
- Eat Mindfully
Eating mindfully is a powerful approach to managing hunger and fostering a healthier relationship with food. It helps your body recognise when you’re hungry or full. Eating too quickly or while distracted prevents the brain from paying attention to these signals. Mindful eating involves paying close attention to the sensory experience of eating, such as the taste, texture, and aroma of food, as well as being attuned to hunger and fullness cues. Mindful eating can lead to a better understanding of true hunger versus eating out of boredom, stress, or habit.
- Eat Slowly
Eating slowly can be a highly effective strategy for managing hunger and promoting overall well-being. When we consume food at a more leisurely pace, it gives our bodies time to recognise and respond to fullness cues. This prevents the tendency to overeat, as rapid eating often leads to overconsumption before the brain has a chance to signal that we're satisfied. Moreover, eating slowly enhances the digestive process by breaking down food more thoroughly in the mouth through proper chewing, which can improve nutrient absorption and reduce digestive discomfort.
- Eat On Small Plates
Opting for smaller plates can be a clever strategy to manage hunger and control portion sizes effectively. Reportedly, people tend to consume less food when they eat from smaller plates, as it creates the perception of a fuller plate, which can lead to greater satisfaction and a reduced desire to overeat. Smaller plates can also help with visual cues, making it easier to gauge appropriate portion sizes and avoid the temptation to pile on excess food.
- Exercise Regularly
Physical activity has multiple mechanisms that can help control appetite. Exercise can temporarily suppress hunger hormones, making you feel less hungry immediately after a workout. Both aerobic and resistance exercises help increase fullness hormones and lead to reduced hunger and calorie intake. Additionally, regular exercise contributes to an increase in lean muscle mass, which can boost your metabolic rate, helping your body burn calories more efficiently even at rest.
- Get Enough Sleep
Sleep plays a crucial role in regulating hormones that influence appetite, particularly leptin and ghrelin. Insufficient sleep can disrupt the balance of these hormones, leading to an increase in ghrelin, which stimulates appetite, and a decrease in leptin, which signals fullness. This hormonal imbalance can result in heightened feelings of hunger and a greater tendency to consume more calories, particularly from high-calorie, sugary, and fatty foods. Prioritising adequate sleep, typically around 7-9 hours for adults, can help maintain hormonal balance and support better appetite control.
