Do you find that even after a hearty breakfast you still feel hungry? Do you find yourself snacking on biscuits, crisps and chocolate throughout the day?
If you can’t resist the temptation to snack and find yourself piling on the pounds, here are some pointers to follow to feel more alert, be healthier and help with weight loss:
1. Drink up!
Many people complain of feeling hungry when in actual fact, they are thirsty. The brain processes hunger and thirst in the same way, so a sensation of hunger could actually just mean that you haven’t had enough to drink. Regular sips of water and a small glass of water before each meal will make you feel fuller so will prevent you from overeating.
2. Eat more protein rich foods
Many people experience the afternoon slump where you feel extremely tired and lethargic, this is usually caused through a high-carbohydrate diet which provides you with high energy but this is short lived as your sugar levels promptly dip making you feel tired. By including more protein in your lunch, such as chicken and fish, the body will convert carbohydrates to sugar more slowly, leaving you feeling fuller and more energetic for longer.
3. Snack smart
You may be tempted to snack, even when you aren’t even hungry, out of boredom or perhaps to make you feel better, this is known as comfort eating. This is quite often a cause of weight gain. Stock up on healthy snacks such as dried fruits, nuts, olives and keep the biscuit tin, crisps and chocolate way out of reach, so everytime you get a hunger pang you won’t be tempted to reach for something sweet.
4. Eat several small meals a day
To aid weight loss and to stave off hunger, instead of just one big main meal a day, have three small meals, this keeps your blood sugar levels regulated, preventing hunger and stopping the urge to snack between meals.
5. Chew properly
By eating slowly and chewing your food properly, you send messages of satiety to the brain thus feeling fuller. Try not to rush your food and you will find by eating more slowly, you will be less hungry and by chewing your food well your body also absorbs the nutrients.
6. Get plenty of beauty sleep
A good nights sleep is good for the appetite. A hormone called Ghrelin that is produced in the stomach increases appetite and the hormone Leptin decreases appetite. Sleep deprivation causes the body to produce more Ghrelin. By getting an adequate amount of sleep the body will produce more Leptin so you will feel more satisfied after meals.
7. Avoid fizzy drinks
Carbonated and sugary drinks like Coke and Red Bull pep us up, give us a much-needed energy boost and although they do fill you up for a short period of time, once the sudden sugar spike wears off, you’re back to snacking. Opt for flavoured waters or natural fruit juices instead.