Udita Madan
Imagine this. You've had a full, heavy, satisfying dinner just a couple of hours back, when suddenly, you feel the urge to munch and nibble on something.
Does this scenario sound familiar? To most people, it might. Yes, you got it right! It's those pestilential hunger pangs attacking your brain.
No, we're not going to tell you that you're going mad. Hunger pangs and cravings are absolutely normal. They mostly occur when your stomach tells you that you are full, but your brain tells you otherwise.
Have you been trying to lose weight for quite some time but always find yourself on a waging war with your stomach? You may not reach your goal unless you deal with constant food cravings.
Well, worry no more! Gather around and find out how to deal with those pesky hunger pangs!
1. Eat your breakfast:
Pin it on your pin-board, write it on post-its, tattoo it on yourself if you have to, but always have your breakfast. It's no old news that breakfast is the most important meal of the day. Skipping a good breakfast not only generates bouts of cravings, but also leads to snacking and binging later in the day. Hunger pangs usually begin 12 hours after the last ingestion of food. Make sure you don’t miss the morning meal.
2. Keep yourself hydrated:
The benefits of drinking water are endless and you can never have enough of this elixir of life. When you feel hungry, distract yourself and down a glass of water. Staying hydrated can keep you on track with your weight loss goals. Health experts recommend eight tall glasses of water a day.
3. Spice it up:
Add spice to your meals and snacks to keep hunger pangs at bay. The spicy aromas of ginger, turmeric, curry and chilli powder will send a message to the brain that you are satisfied, full and replete.
4. Incorporate more proteins:
Protein is credited to be an appetite suppressant. According to a research, eating two ounces of protein with every meal spikes energy levels, increases fat metabolism, thereby giving you the feeling of fullness.
5. Track your sugar consumption:
An overdose of sugar makes appetite-control difficult. Avoid eating simple sugar foods alone and ensure you mix them with your meal to control hunger.
6. Sweat it out:
Any form of aerobic exercise helps regulate appetite to control hunger pangs. Focus on your goal. You can also try Zumba.
7. Healthy snacking:
When done strategically and in the right manner, snacking can manage hunger and reduce binging. Make sure that you have 100 calories or less in your snacks to stay on course with your calorie goal. Fruits, vegetables, nuts and low-fat dairy products are the snacks that can help reduce hunger pangs.
8. Eat slowly:
Many scientists have found many health benefits of eating slowly. Eating slowly results in a greater sense of fullness and reduces the intensity of hunger pangs.
9. Chew on gum:
Working your jaws to chew your food is one excellent way to prevent hunger pangs. When you feel hunger coming on, chew a low-calorie gum. Chewing gum before and after meals lowers hunger and also helps burn calories.
10. Sleep tight:
When you are sleep deprived, two hormones – leptin and ghrelin – are directly affected. These are the hormones that regulate appetite. Getting seven to eight hours of sleep ensures that these hormones work properly and thus curb your appetite.
Go conquer those hunger pangs!
