Updated: Nov 25, 2019
Do you find yourself hungry often? Scents and sights of food can trigger your cravings even if you're not really hungry. The digestion process begins when salivary amylase begins (your mouth waters) as you begin to chew and your stomach is signaled to release its gastric juices.
It's tough when you smell your favorite food and a strong craving hits! If you slow down and take a mindful approach to eating you can avoid overeating. Instead, eating only when you've determined you're really hungry and you're properly hydrated and not giving into emotional eating. Being aware of portion control.
Did you know that your ability to get and stay full is directly related to your ability to make the right food choices at your next meal and throughout your day. Choosing proteins and fats are more satisfying than other nutrients. While fruits and vegetables contain more water and grains have more starch.
Hunger like sleep is a hormonal sensation. The main hunger hormones that influence your hunger are insulin, leptin and ghrelin.
Insulin is your storage hormone released after eating carbohydrates released in the form of glucose to deliver nutrients to your cells used for fuel or to be stored.
Ghrelin is released in your stomach and signals your body, stimulating appetite.
Leptin help regulates your weight. When you're overweight your body doesn't respond and you can be leptin resistant, and you have difficulty ever feeling satisfied.
When you're getting enough sleep it lowers cortisol and balances ghrelin and leptin. If you're sleep deprived ghrelin will be elevated between meals, and you'll more likely be hungry.
Cortisol is a stress hormone and it impacts your hunger. Do you lose your appetite when stressed or eat more? Stress raises insulin and pulls glucose out of your bloodstream for storage stimulating the appetite to demand more glucose intake.
Exercise impacts your hunger. Shorter more intense workouts can decrease your appetite, while low impact exercise can increase. As you workout more you body will utilize more carbs during exercise.
Tips to reduce your hunger:
Regulate your blood sugar
Chew your food longer
Choose solid food over liquid (smoothies)
Eat fiber it cuts down on hunger and keeps you full longer
Adding fiber with your protein helps cut hunger
Practice mindful eating
If you'd like help