Find out the 3 most common causes of constant hunger and some simple tricks to reduce appetite and lose weight.
If you feel hungry again shortly after a meal, you are most likely making at least one of the common eating mistakes. We will talk about them.
So, your stomach starts to rumble and boil, making it clear that it would be nice to refresh yourself. Remember: when was the last time you ate? If more than three hours ago, then most likely your body is in a healthy anticipation of the next meal. But if you ate just an hour ago, and your stomach is already starting to require supplementation, then you may need to reconsider your diet. Let’s take a look at three of the most common eating habits that can lead to overeating.
1. You are not drinking enough fluids
To successfully cope with mental and physical stress, your body needs a significant amount of fluid every day. Women on average should drink 2.5 liters (12 glasses) of water per day, while men require at least 3.5 liters (16 glasses). Quite a lot for the average busy person. And if you also train, then the body’s need for fluid increases all the more.
You should drink 150-200 ml of fluid every 15 minutes of your workout. This means that if, for example, a workout lasts 60 minutes, you need to drink 0.5-1 liters during this time. The easiest way to control your fluid intake is to carry a bottle with you. Avoid using the small 250 ml, but rather buy a container of normal size, which will hold a quarter or even half of your daily value.
Water is good for fighting hunger attacks. First of all, it helps create a feeling of fullness. When you drink water (or other liquid), your stomach expands, sending a signal to your brain that you are full.
In addition, in some cases, we misread our body’s signals. For example, we usually don’t feel thirsty until mild dehydration sets in. And then our brain confuses thirst with hunger, sending us a signal to eat. Although, of course, the body actually needs water.
Drink plenty of fluids (preferably low in calories) and you can keep your appetite in check.
How to drink more fluids
Carry a bottle of water with you. Take her to the car and to meetings. Keep a water bottle on your desk and at night on your nightstand by your bed. Take a sip every time the bottle catches your eye. Moreover, you can fill it not only with water. For example, sports drinks are suitable for training, and low-calorie fresh juices at other times.
If you find it difficult to cope with hunger, try drinking 1-2 glasses of water immediately before and after meals so that the stomach can send a signal to the brain for satiety. Continue drinking in small portions between meals.
Useful article: How many liters of water do you need and can you drink per day
2. You are not eating enough fiber
People often neglect fiber in their diets. We carefully select the ratio of macronutrients: carbohydrates, fat and protein. But our body also needs coarse fiber. The recommended daily intake of fiber is about 40 grams for men and 25 grams for women. Most people consume it in much smaller quantities: men on average 18 g, and women – 15 g.
Given the ability of fiber to successfully suppress appetite, you probably want to eat at least the recommended amount daily. It’s not hard to do at all.
How to get more fiber
Replace simple carbohydrates (white bread and pasta, white rice, potatoes) with complex carbohydrates (whole grain pasta and bread, brown rice, oatmeal). This will increase your fiber intake by 4-5 g per meal. Another source is flaxseed. Its fiber content is 3 g per tablespoon. Add it to your morning oatmeal, post-workout smoothie, or evening curd.
See also: Carbohydrates for gaining muscle mass: 5 important facts
3. You eat few vegetables
Eat at least three servings of vegetables a day. These can be leafy greens or fresh vegetables such as carrots, beets, or peppers. Each serving should be about the size of your fist.
Vegetables reduce hunger because they are 90% water and contain a lot of fiber. The low calorie content allows you to eat quite a lot of them without exceeding the daily calorie intake.