It is known by everyone that it is essential to carry a proper nutrition with healthy habits that allow us to enjoy a healthy lifestyle. It is important to take care of our food, learning how our digestive system works. There are strategies we can put in place to control the so-called hunger hormones; the ghrelin and lepti. This hormones help us with the sensation of fullness, controlling and reducing appetite. Maintaining a varied and healthy diet and a controlled weight has nothing to do with fads or physical appearance, but with health reasons and with reaching a state of personal well-being.
Reduce your appetite with water
If we asked the experts of the University of Navarra what is the definition of satiety, they would answer “”Satiety refers to that feeling of fullness that we experience after eating”. It makes sense, doesn’t it? However, there are many people who wake up already hungry. According to the experts, there are tricks that we can incorporate into our daily routine to reduce appetite and achieve thus lose weight.
Drinking water is as simple as it is effective. Water helps the stomach walls to stretch and create a feeling of satiety in our brain. If the body feels full, it will not feel appetite. In this way, through hydration we can reduce the amount of food our intake. One of the most common advice from nutritionists is to drink a glass of water before eating, seeking to increase satiety. Obesity magazine published a study in this respect, which explains that indeed drinking a glass of water half an hour before meals contributes to weight loss, not by the water itself, but by the effect it has on appetite and satiation.
Fight appetite
Despite being one of the most popular and easy to carry out to combat hunger, there is not only the trick of water. However, it may require a little more sacrifice. Getting up early and preparing a full breakfast would be trick number two. There are many benefits to this idea. On the one hand, incorporating macronutrients such as proteins, healthy fats and fiber is essential to regulate satiety. Preparing this type of breakfast prevents us from resorting to fast and more caloric options, and also help avoid snacking until the next meal.
Another benefit we can get is related to the so-called hunger hormones. Ghermine and leptin are regulated by exposure to natural light in the morning. These hormones are responsible for regulating appetite and satiety, so stimulating them with sunlight helps us to control it. How do they work?
- Ghrelin is produced in the stomach and stimulates appetite, sending the signal to the brain.
- Leptin has the opposite effect. It reduces appetite and is produced by body fat cells. It is in charge of telling the brain that there are energy reserves and no need to ingest more.
Rest and stress
Other points to be considered when regulating the organism and achieving an optimal functioning, is rest and stress management. The rest hours are very important so that the signs of hunger and satiety do not get out of sync and follow a constant rhythm. On the other hand, exposure to stress and its poor management can lead to food deprivation or, on the contrary, to an emotional consumption.
It is also important to follow a meal schedule that helps our metabolism maintain a steady pace and avoid binge eating or lack of intake. In short, there are many ways and strategies that we can implement in our daily routine to combat appetite or lose weight. However, the best way will always be to consult a professional, have a balanced diet, drink enough water and exercise.
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