(BlackDoctor.org) – You’re doing everything you can to cut calories and lose weight, but there’s just one obstacle: You seem hungry all the time, even at moments when you normally would feel fine. The reason, scientists say, is that when your body senses food is in short supply—even if you’re restricting it on purpose—it goes on the offense, pumping out more of the hunger hormone to coerce you to eat.
But just because your body is biologically anti-diet, it doesn’t mean you’re doomed to overeat. Try these tactics, to get those hunger demons under control.
Sleep and Shed Those Pounds
Studies have found that people who sleep only five hours every night were 50 per cent more likely to be obese than those who sleep seven to nine hours. Researchers believe lack of sleep affects hormones related to appetite, causing you to gain pounds.
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Say Good Morning To Protein
Nutritionists are always raving about lean protein, and for good reason: It keeps you fuller than other nutrients and takes your body more time to digest and absorb. But what you may not realize is that when you eat it also matters. Eating lean protein (such as Canadian bacon, egg whites, or low-fat yogurt) at breakfast keeps you satisfied longer than if you were to consume it at other times of the day.
Drink More Water
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Water is the healthiest, cheapest and most easily available appetite suppressant around. Thirst is often mistaken as hunger. Also, foods with high water content can fill you up easily. They naturally pack fewer calories for their volume. Toss together a salad of lettuce, cucumbers, celery and tomatoes, or a fruit cup with watermelon, strawberries and orange slices for a watery hunger-satisfying snack.
More Whole Grains, Less Refined Carbohydrates
Whole grains, besides being healthier than their ‘nutrient-stripped’ refined counterparts, are also higher in fiber. Thus they are more filling and satisfying. While refined carbs — like white bread, white rice — may be low in fat, they are higher in fiber. You may run the risk of over-consuming calories.
Get Sweaty
Hitting the gym not only burns calories but also helps you consume fewer of them. It has been found that 60 minutes of high-intensity cardio can reduce appetite for up to two hours afterward. Aerobic exercise lowers hunger hormone levels and increases the amount of an appetite-suppressing hormone in your body. To maximize the hunger-dampening effect, make your cardio workout more intense by adding intervals (short bursts of speed with periods of rest in between).
