At the moment I think this is a common feeling amongst most people especially if you are at home.
It is so easy to keep going back to your kitchen for more snacks.
It is better to tackle the problem of feeling hungry the natural way. Try to avoid appetite suppressants and diet pills.
Here is some ways that could help:
Eat Enough Protein
Do you get sugar dips especially around 3:30 in an afternoon? You can hear the refrigerator calling your name!!!
Try including more protein in your meals. A high carbohydrate meal can make your energy and blood sugar levels peak and trough. By increasing the amount of protein on your plate, you will help your body convert carbohydrates to sugar more slowly. Try to ensure that 30% of your meal is protein such as chicken, fish, chickpeas, fish and quinoa, snack on nuts, eggs and cheese.
Eat More Fibre
High fibre foods will keep you feeling fuller for longer after your meal. Foods such as brown rice, bran and oats contain soluble fibre, which acts like a sponge and soaks up moisture in the stomach. The fibre swells up making you feel fuller for longer and also helps to release sugars slowly to prevent energy dips. You can also try high fibre apples, avocados, beans, broccoli, nuts and seeds. I do understand it is more about what is in your cupboards at the moment.
Avoid Refined Carbohydrates
Refined carbohydrates such as white bread, pasta, sweets and biscuits are high on the glycaemic index and release their sugars into your system quickly giving a short term energy fix. This is why they leave you feeling hungry again. Choose fibre-rich wholegrains to keep you feeling fuller for longer.
Break Bad Habits
Are you really hungry? When we are tired, bored, stressed or upset we often feel the need to eat. This type of food craving is psychological. Habitual eating such as wanting a dessert after your tea is also known as psychological eating. Another type of craving is physiological, when you are feeling low on energy or feel light-headed, you crave something to satisfy the need quickly, such as biscuits or chocolate. Having an apple or some nuts and seeds would fill the void in the same way and will keep you feeling fuller for longer. Try to have healthy snacks in between your meals to avoid the feeling. Tis should stabilise your blood sugar and shouldn’t experience the hunger pangs as your body knows it won’t be starved.
The brain recognises thirst and hunger as similar sensations. Before you grab something to eat think when did you last have a drink. Try drinking a glass of water and waiting 20 minutes to see if you are still hungry. Try to drink 2 litres of water over the day. this will also stop overeating.
Increase Your Exercise
Exercise helps to prevent cravings and curbs your appetite. Aerobic exercise in particular has been proven to trigger the release of the appetite-suppressing hormone peptide YY. Exercise helps to control blood sugar and the body’s insulin response. Just ensure you eat something nutritious after exercise for example a boiled egg or oatcakes within 30 minutes of exercising, this will help your body to recover. I understand at the moment it is a bit more difficult, but can go out for a run or a daily walk. If you have exercise equipment at home use that or go on YouTube. If there is a will there is a way!!
Even though it is a bit more difficult at the moment you can still help yourself to stop feeling hungry.
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