1. eat regularly every 2-3 hours and possibly every day at the same time. gherlin is a hormone that controls hunger and it's higher at the times of the day you usually eat. so if you usually eat dinner at 7pm, but one day you decide to anticipate it to 6pm, you'll most probably get hungry at around 7 or a little later.
2.reduce your sugar and fructose intake. sugar causes blood sugar spikes which leads to hypoglycemia. the result of this is hunger because your body is calling for more sugar/ food. fructose doesn't alter the insulin levels, but it does overload the liver that is supposed to do other jobs...like burning fat, for example.
3.reduce the stress. stress rises cortisol levels which leads to cravings... especially sugary cravings. why? sugar lowers cortisol levels.
4. sleep, sleep, sleep. try to get a good night sleep of at least 7-8 hours. sleep regulates the hunger hormones and lowers stress levels.
5. eat natural, unprocessed foods, rich in fiber. natural foods have a higher volume than processed foods which lack in water and fiber.
6. exercise. weightlifting makes your cells more sensitive to insulin and leptin. this will ensure that you'll feel satisfied and full by eating less even though your hunger hormones will be higher. just make sure you are eating enough, though. when exercising on a regular basis, it is very important that you consume the right amount of macronutrients in order to give your body the chance to grow and repair itself.
#nutrition #beatthehunger #cravings
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