Obesity is a worldwide health problem. While simply learning to consume less calorie-dense and more nutrient-packed foods seem to be an obvious solution, Dr. George Bray said that it is not just the absence of discipline and willpower but an actual biological problem. He described it as "genes load the gun, and the environment pulls the trigger."
There are many factors as to why people suffer from excessive weight problems. One of those might be because they feel hungry all the time.
If you are among those people, below are some reasons why:
1. Not enough protein
Protein has the capability to make you fill full for a long period of time by reducing the hunger-stimulating hormones in your body. This study even claimed that men who consumed more proteins experienced less midnight caving than those who do not.
Next time you prepare food, decrease the amount of carb and pack more protein sources like meat and eggs, or legumes and nuts if you want some vegan source.
2. Inadequate sleep
Aside from maintaining your organs' functionality, sleep also plays a vital role in regulating the appetite-stimulating hormones called ghrelin. It also improves the production of leptin or the hormones that signal your brain to stop eating.
An average human requires at least eight hours of uninterrupted sleep every day.
3. Your diet has too much processed carb
After processing, a refined carb loses more of its minerals and even fibers, making it easier to digest. It also does not give you a fullness. Additionally, studies have shown that it increases your insulin level, the hormones that transport glucose into your cells and lowers your sugar blood level. And if you have a low sugar level, your brain will send a signal for you to eat, making you feel hungry.
The most common refined carb is white flour, which is the base ingredient of most bread and pasta. Even if they are just as dense in calories, the whole wheat variants are good alternatives. The fiber content will make you feel fuller and consume less.
Avoid processed sugary products like soda and cake too.
4. Your diet has too little fat content
Contrary to what many people think, you should not completely omit fats from your diet. Although fats are denser in calories, it stays longer in your stomach, making you feel full for a longer period of time.
But it does not mean you can splurge on fatty foods. Pick only the "good fats" like medium-chain triglycerides (MCTs), which is often found in coconut oil, and omega-3 fatty acids, which can be found on fatty fish like salmon and mackerel.
Avoid trans fat at all costs since it increases bad cholesterol that can cause heart problems and strokes. Although it is already restricted by the FDA, some processed foods still contain it.
5. You're too stressed
Most people have probably observed that they experience more late-night cravings when they are stressed. This is because stress increases cortisol, a hormone that promotes hunger.
Control your stress through breathing workout and taking a break every now and then. You're a human, not a robot, so you deserve it.
ALSO READ: The Heavy Burden of 250-M Obese Children All Set For the World to Carry by 2030
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