Why You're Always Hungry
We all have busy lives.
We're often stressed, sleep deprived and end up always feeling hungry.
Overeating is common if you don't have healthy habits to keep your hunger in check.
Here are the top 4 healthy ways to help you reduce hunger and appetite.
1. You're focusing on calories instead of nutrients
We've all heard this saying: as long as it hits your macros
However, not all calories are created equal.
What that means is, eating 100g of cooked lentils is not the same as eating 100g of white bread.
They obviously have different calorie intake, but they also differ in fiber content.
Nutrients like protein, fiber and healthy fats tend to take longer to digest and make you feel full longer.
This is why whole foods are more filling than processed foods.
Focus less on calories and more on nutrients such as protein, fiber and healthy fats.
2. You're sleeping too little
Research has shown that sleep deprivation can have a negative impact on your ability to feel full.
Leptin is a hormone that tend to drop when you're stressed and sleep deprived, and it regulates things like: metabolism, energy balance and food cravings.
Aim to get 7-9 hours of sleep to regulate your leptin levels and avoid having a huge appetite.
3. You're not drinking enough water
Staying hydrated is important for your overall health.
It helps with muscle functions, body temperature, etc.
Moreover, drinking water helps you regulate your appetite.
Drink 9-12+ cups of water to avoid confusing thirst for hunger.
4. You're eating too quickly
The slower you eat, the fuller you will feel.
On average, we're supposed to chew 32 times to properly digest most foods.
I don't about you, but when I feel rushed, my average is about 10 times or less.
A great way to slow down is to drink water while you're eating.
Take your time to eat, and you will feel fuller and increase your ability to absorb nutrients.
My experience with hunger management
I've dealt with severe sleep deprivation, and no matter how disciplined I was, I always felt hungry.
I was able to more or less manage my weights by being active, but my eating habits were not sustainable.
Then I made major changes to my lifestyle:
- Prioritize sleep (7-9 hours)
- Drink less alcohol
- Eat more whole foods than processed foods
- Move every day
- Reduce stress by meditating and journaling
We all have different lifestyles, and it's important to find what works best for you.
Give these healthy tips a try if you want to reduce hunger and avoid overeating.