Taming your hunger hormone is not an easy thing to do.
One of the great benefits I have noticed from Intermittent Fasting (IF) is that I actually feel hungry. I forgot what its like to really be hungry. I used to eat when I woke up because I was always told you have to have breakfast. I used to take my lunch break at 12:00pm because society dictated it was lunch time. Without really focusing on my hunger hormones, I used to just eat. From IF though, especially in the initial stage, my first meal was delayed…well compared to my old habit, I actually started to feel hungry again.
I used to need every ounce of my willpower to say no to chocolate. I But now I am not so easily tempted by it, and it is because I am not so tempted by my hunger hormones anymore. So even though I am feeling the benefits of IF, I appreciate that it may not be a lifestyle for everyone. But not to worry, because here are 3 tips to help you tame your hunger:
- Eat slowly
This is one you have probably heard over and over again. It is not just a great top for weight loss, it is a great tip to help you connect with your hunger hormones. As we start to eat, a hormone called Cholecystokinin is produced, usually about 20 minutes after we start to eat. This hormones tells us to stop eating. So by eating slowly, we eat less!
- Get enough sleep
When we sleep, our levels of leptin, another hunger hormone, rise. This is so when we sleep we do not feel hungry. When we do not sleep enough less leptin is produced. Not only do you feel more tired the next day, but you feel hungrier, which is think is fair to say, we have all experienced at some time. There are some links suggesting that those who do not get enough sleep, are more likely to be overweight.
- Build some muscle mass
It is all too common to focus on weight loss rather than fat loss. Remember, when we lose weight, more often than not we lose muscles mass, bone density, and water…not just fat. When we maintain enough muscle mass, the insulin hormone works effectively. When we have excessive body fat and inadequate muscle mass, it could result our insulin hormones are not functioning well. Insulin maintains our blood glucose levels. To help regulate our insulin, we need to maintain muscle.
Disclaimer: Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss. Consult with your health care processional before beginning any diet or exercise regime.