Ever feel like you’re constantly snacking even when you’re not really hungry? Don’t worry, you’re not alone. But here’s some food for thought: did you know that two-thirds of the world’s population is overweight? Some of us can’t seem to get enough of unhealthy, fatty, and sugary foods – which is probably part of the problem.
To beat overeating, we have to first understand why we feel hungry. When your stomach’s empty, it sends out a hormone called ‘ghrelin’. This is like a dinner bell for your brain, signalling to it that it’s time to eat. After you eat enough, ghrelin levels drop, and you stop feeling hungry. Simultaneously, another hormone called ‘leptin’ pops up. Leptin essentially tells your brain that you’re full, turning off the desire to eat. Sounds simple enough, right? Then why can’t we seem to put down that slice of cake or bag of chips?
Turns out, our ancient ancestors didn’t always have easy access to sugary and fatty foods. When they found such foods, they’d eat up, and our bodies learned to crave these since they were a good, energy-filled treasure. Today, we can easily get our hands on these treats whenever we want, and our old instincts still make them incredibly tasty to us. Recent studies have even shown that our constant indulgence in sweets and fats messes up our hunger control system – the more unhealthy food we consume, the more we want it, leading to weight gain.
But don’t lose hope; we can fight overeating by taking control of our hunger hormones. Regular exercise and good diets are only part of the solution. We need to work with our hunger and weight loss hormones like ghrelin and leptin, among others like dopamine, cortisol and estrogen, to responsibly manage our appetites.
Here are some tips to help you keep your hunger hormones in check:
1. Eat a high protein breakfast. Skipping breakfast could lead to higher ghrelin levels, making us excessively hungry. A high protein breakfast, on the other hand, can keep our appetite stable throughout the day.
2. Include more Omega-3 fats in your diet. Foods rich in this nutrient like salmon, or DHA-fortified dairy products, can increase dopamine levels, which helps manage hunger, among other health benefits.
3. Stay physically active. Activity doesn’t only mean exercise – even tasks like doing yoga can increase dopamine levels, aiding in stress relief and keeping our minds off snacking.
4. Consider appetite suppressants. Some natural supplements can help control your hunger hormone levels.
5. Get enough sleep. Lack of sleep can spike ghrelin levels, making you feel hungrier the next day.
6. Pack healthy snacks. If you’re prone to high-calorie snacking, beat it by planning ahead and packing your own healthy options like fruits, nuts, or whole wheat bread.
7. Regular exercise does help too. Regular physical activity increases satiety hormones and reduces leptin resistance, helping control cravings.
To sum up, beating overeating isn’t about strict dieting or rigorous exercise, but controlling your hunger hormones effectively. Understanding how hormones work will give you a fighting chance against weight gain and help you towards weight loss.
