Hunger is a physiological or psychological sense of the need for food, the presence or absence of which is determined by a number of factors, ranging from hormonal and finishing with emotional state.
1. You are dehydrated
Water scarcity often masquerades as hunger, but actually your body just does not have enough fluid. Confusion occurs in the hypothalamus — a part of the brain, where the centers of hunger, thirst and satiety. To avoid this, drink water in the morning and before each meal. And if you feel that he’s hungry again, but ate recently, try drinking a glass of water and wait 15 minutes. It may well be that this is exactly what you actually need.
2. Do you have trouble sleeping
Lack of sleep increases the level of ghrelin (the hormone that stimulates appetite) and reduce levels of leptin (it is responsible for satiety). Lack of sleep makes you not only overwhelmed, irritable and distracted, but also hungry. The body, making desperate attempts to restore power, causing an irresistible desire to eat something sweet, even if you’re not hungry. A full 7-8 hours of sleep normalize not only mood swings, but the level of hormones. If you chronically can’t sleep, we urgently need to understand the reasons: perhaps the problem is hidden in the everyday and seemingly harmless habits or wrong postures for sleeping.
3. You eat a lot of fast carbs
You cannot just go and eat only one donut, and do not reach for a second. And wherein the second, there is a third, and yet in the box there is at least one donut, you can’t stop. So your body responds to simple carbohydrates that cause sharp increase in blood sugar and then a sharp drop. As a result, the body requires carbohydrates to restore balance, hand in turn, again extends over the cake, the circle closes. In order not to fall into this trap, avoid simple carbohydrate foods and include in your diet foods rich in fiber (almonds, apples, quinoa, Chia seeds). And hunger, and useful minerals get.
4. You are nervous
If you try to list all the negative side effects of stress, then it will take dozens of hours and hundreds of nerve cells. Besides that it leads to depression and neurosis, so he still can make you absolutely ravenous. When you are nervous, hard body begins to produce stress hormones (adrenaline and cortisol), thus giving a signal to the brain that you are in danger and therefore in urgent need of energy. The result is a brutal appetite, and swept clean off the products from the shelves of the refrigerator. If you always go on about the stress and to act according to momentary impulse, there is a risk not only for obesity, to quarrel with friends and falling into depression, but to completely lose control over their own lives. Stress in life is inevitable, but we still, for less calories and more creative ways of dealing with it: for example yoga and Jogging.
5. You drink a lot of alcohol
A glass of wine with dinner not only helps you to relax and shake off the day’s vanity, but significantly increases the appetite. As a result the person eats significantly more than planned. The conclusion from this is obvious: if you want to curb and control the appetite, with alcohol you are not exactly on the way. Scientists confirm this conclusion, arguing that people consume significantly more food after drinking alcoholic beverages. This is largely related to the first point, namely with the property of alcohol to dehydrate the body. And instead to drink water, you take a second helping, thinking, not gorged.
6. You do not have enough protein
Protein, unlike simple carbohydrates, which only whet the appetite, prolongs the feeling of satiety and helps suppress feelings of hunger. The popularity of protein diets is largely connected with these properties of the protein. In large quantities it is contained in the Greek yogurt, eggs and lean meat. Adding to your diet, these products not only will you get essential amino acids but you forget what the constant hunger.
7. You consume little fat
Unsaturated fats due to the high content of omega-3 and omega-6 acids lower cholesterol, relieve blood clots, have an antioxidant effect along with the proteins permanently eliminate the feeling of hunger. Most unsaturated fats found in fish oil, and nuts, do not forget about it the next time you decide to eat. But the main thing is: scientists have found that the daily proportion of fat should not exceed 20-35 percent of total calories consumed.
8. You skip meals
Large gaps between meals lead to a surge in hunger hormone ghrelin, which sends a signal to the brain that the stomach is empty, and hence there is the probability of starvation. As a result, you get uncontrolled appetite and the next time you sit down to lunch or dinner, eat a lot more than is actually needed. The rule is to eat every 3-4 hours and in no case do not skip Breakfast. And even if the morning did not want anything, motivate yourself to eat at least a little bit of yogurt, peanut butter or half an Apple, or the afternoon appetite played out in earnest.
9. You are surrounded by pictures of food
Wherever you came from, whether it’s a contemporary art exhibition or the Park next to the house, the first thing you will across is the van that within minutes of homework a Burger. You’ll be lucky if you get to a promenade or a Museum exhibit. The food everywhere. Pinterest, Instagram, Facebook — essential translators, who, where and what to eat. The world needs to know what I eat. Of course, in this world happens absolutely nothing interesting, so let’s take a look at this beautiful photo scrambled eggs with tomatoes. Processed, attention to detail, “delicious” pictures are able to Wake up a true appetite. Scientists have found that when looking at images of food begins to produce ghrelin, and the person feels this time it is real hunger. The smells are the same way. Of course, to completely eliminate the viewing of pictures of food impossible, but slightly reduce their number to at least own the media you can.
10. You eat too fast
There is a proven and scientifically way to overeat — eat slowly and small portions. Savoring every bite and chewing it carefully, you gradually decrease appetite and reduce the total amount of food eaten. The fact that the feeling of satiety does not occur immediately after eating, and after 15-20 minutes. The stomach needs time to send a signal to the brain urging them to stop, so before taking a second helping, wait a while.
11. You are taking medication
Some drugs, such as antidepressants and corticosteroids (prescribed for asthma, allergies, inflammatory bowel disease), increase appetite. In case you are taking any of these medications and feel hungry even after a hearty lunch, talk to your doctor he may advise another drug.