Losing weight involves many stages, but the real challenge lies in weight management after achieving your goal. Post-weight loss, many people find it difficult to resist unwanted hunger and fall for it. This can lead to weight gain all over again. Surprisingly, this occurs because both hunger and satiety hormone levels increase following weight loss, leading to heightened feelings of hunger. If you are also on the same page and dealing with post-weight loss hunger, we have a solution for you.
Why do you feel more hungry after weight loss?
According to research published in Harvard Health Publishing, when you lose weight, the stomach releases higher amounts of the ghrelin hormone, a hunger-inducing hormone present in everyone. This hormone is particularly high in those who have recently shed some kilos. After weight loss, one starts feeling more hungry, especially during fasting periods (time between one meal and another). Due to this, even though you are full, your stomach may signal hunger. Instead of hunger, this sign could also mean a lack of energy in your body because, after weight loss, your body requires more energy.
10 tips to control hunger pangs after weight loss
Recently, nutritionist Divya Gandhi took to Instagram to share some tips that can help in controlling hunger pangs after weight loss. Here they are:
1. Eat your meal on time
Missing meals can affect your mood, metabolism, and energy level, making you feel hungry. To avoid that, stick to your regular mealtime routine. It helps you feel full and satisfied and keeps your energy levels on track, reducing the risk of feeling hungry.
2. Indulge in healthy snacking
When you feel extremely hungry, don’t plan to have a snack at that very moment. Plan this in advance. So, when hunger strikes, opt for those nutritious options to prevent reaching for unhealthy, calorie-laden snacks. This will help you get rid of your unwanted hunger.
3. Portion control
Be mindful of portion sizes. Eating on smaller plates can help prevent overeating. Pre-measure your portions when possible to avoid mindless eating.
4. Consume fiber
Foods high in fiber can help control hunger because they help keep you full and aid in digestion. Include fiber-rich options like fruits, vegetables, nuts, and seeds in your diet.
5. Eat protein snacks
Protein-packed snacks are excellent for curbing hunger pangs. Options like Greek yogurt and nuts can keep your stomach satisfied and reduce the urge to snack frequently.
6. Practice mindful eating
Focus on your food when you eat. Avoid distractions like screens or work. Enjoy each bite, and eat in smaller portions. Mindful eating helps you recognize fullness signs more effectively.
7. Stay hydrated
Dehydration can often be misunderstood as hunger. Make sure you’re drinking enough water throughout the day, even in colder weather. Staying hydrated can help reduce false hunger pangs.
8. Control nighttime snacking
Late-night snacking can be a major cause of weight gain again. So, try to not indulge in late-night snacking; instead, eat snacks in the evening, eat your dinner on time, and go to bed on time. This prevents unnecessary calorie intake and promotes better sleep.
9. Take balanced carbs
Keep an eye on your daily carbohydrate intake, which is necessary to keep the body energetic. Choose complex, whole-grain sources like oats, brown rice, and sweet potatoes. These options release energy slowly, preventing sudden hunger spikes.
10. Listen to your body
Pay attention to your body’s hunger cues. Sometimes, we eat out of habit or boredom rather than true hunger. Before reaching for a snack, ask yourself if you genuinely need it.
These simple yet effective tips will help you successfully manage hunger pangs after weight loss!
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