What prevents hunger
8 metabolic hacks that will suppress your hunger pangs (# 7 is my favorite)
How can you suppress the feeling of hunger?
Most people think they need to learn self-discipline.
There is an easier way: hormones control your appetite.
You make them your allies.
If you know what affects these hormones, then you can suppress a feeling of hunger - without pills or banned substances.
After all, you're looking for a solutionWith Your body and not against him …
Tip: Do you like “Fitness with M.A.R.K.”? Then check out these 11 Unusual Fitness Books - And Why They're Worth HEARING.
3 hormones that can whet your appetite or make you feel hungry
Do you remember the article about air traffic controllers in your body?
It's hormones that control your metabolism.
They don't just tell your body: "Build muscle or lose fat!" They also make you feel hungry or hungry.
Here are three hungry musk animals that control your appetite:
- Neuropeptide Y (NPY)
If you want to suppress a feeling of hunger, you should do what our three protagonists bring to the “right” level.
Now you might be thinking: "Wouldn't it be practical if I could directly control all the factors for the optimal hormone balance?"
Tempting thought, I know. But we can accept that our body doesn't work that way.
Nevertheless, our hands are not completely tied: You can actually do a lot to get the three hunger hormones on your side and to put the barriers to cravings.
Before you take action, it is important that you see the measures in the right context.
When to suppress a feeling of hunger - and when not
In many cases, you develop hunger and appetite for good reason: Your body is signaling to you that it needs energy.
So you shouldn't suppress a feeling of hunger in every situation. But only if it helps you to make progress in harmony with your body.
What does that mean?
Even while you are losing weight, you should make sure enough Eating calories. Too aggressive a calorie deficit can cause your metabolism to drop unwantedly.
You can do that like this:
- Calculate your calorie requirement: either with one of these formulas or with my calorie calculator.
- Reduce your calorie intake with a sense of proportion (I recommend max. 30%): the more aggressively you act, the higher the risk of setbacks and a yo-yo effect
- Establish a feedback system: This is the only way you can see whether what you are doing is having an effect and can readjust it if necessary.
In this context, the following eight strategies can unfold their effect and suppress an undesirable feeling of hunger.
Everything clear up to here? Okay, let's go - let's get down to business!
8 metabolic hacks that will suppress your hunger pangs
Here are eight effective strategies that can affect your hunger hormones and suppress feelings of hunger.
Of course, you don't have to do everything at once. It is best to start with the measure that is easiest for you.
Suppressing Hunger # 1: Avoid sugar and industrial fructose
Fructose Not only does (“fructose”) have the same chemical formula as glucose (“grape sugar”), it also provides just as many calories.
But fructose sounds natural and healthy.
Because fructose has been industrially produced very cheaply since the 1970s, it is often added to foods and is often declared as "natural fruit sweetness".
Because your body processes fructose differently, it has an undesirable side effect: 12
Fructose stimulates the reward center in the brain, but the desire for sweets remains.
The consumption of glucose-fructose syrup in the US has increased 100-fold over the past few decades
Why a lot of fructose is fattening up is related to the way your body metabolizes fructose: 45
- In contrast to glucose, fructose does not ensure that insulin is released, which means that the saturation signal from insulin is missing.
- Fructose blocks the saturation signal from the hormone leptin.
- In contrast to glucose, fructose can be processed poorly by the organs; most of it ends up in the liver, where it is converted into fat.
- It is believed that too much fructose promotes insulin resistance.
The main problem with this is that artificial Fructose, which is now added to many foods and industrial products.
Glucose (“Dextrose”) is not necessarily healthier in high amounts, but unlike fructose it is stored in muscles or fat cells.
Too much glucose causes the fat deposits to grow, but it does not have such a fatal effect as industrially added fructose:
If your liver has to convert a lot of fructose continuously, it can break down the mechanisms that control insulin and leptin and make your cells insensitive to the hormones.
Your liver is a major player when it comes to fat loss. If you let them and don't “distract” them with fructose.
Satisfaction # 1 - Avoid industrial sugar and fructose
By consciously eating small amounts of table sugar (50% glucose, 50% fructose) and fructose-based sweeteners such as glucose-fructose and corn syrup, you are giving your liver the opportunity to burn fat.
The recommendation applies to processed foods. It is always worth taking a look at the list of ingredients. Sugar, glucose-fructose syrup and corn syrup must be declared.
To make it clear again: I'm talking about fructose in industrial or processed foods. Fresh fruits and vegetables will help you look good naked.
Suppress feeling of hunger # 2: Eat regularly at the same time
The satiety hormone Ghrelin influenced by the largest meal of your day.
While there is an ongoing discussion in many fitness forums about how many meals a day is optimal, studies show that the number of meals is not as important as their regularity.
If you eat around the same time every day, one of the main weapons against hunger is already in your hands.
Example: Suppose you usually have lunch at 1 p.m. But today you have an appointment, so you decide to bring the meal forward to 11:30 a.m. Even though you've just eaten, you'll likely get your appetite again around 1 p.m.
You have probably heard the term "biorhythm" before.
Your body likes a regular daily routine and, out of habit, releases ghrelin at the time you normally eat a main meal.
Studies support this connection. They show that people who eat irregularly also develop an appetite more frequently between meals and are likely to snack more
Feeling full # 2 - Regular meals
If possible, eat your meals at the same time.
This will reduce the risk of getting an appetite between meals and make it easier for you to maintain a calorie deficit.
Suppress Hunger # 3: Learn to deal with stress differently
How much do you stress yourself in everyday life? And how do you deal with it?
The answer to these questions affects whether or not you gain weight under stress.
Each of us has developed strategies to deal with stress.
Some people rely on active relaxation: massages, walks, yoga, or sex. Others use alcohol or sweets.
If you've chosen the latter route so far, it probably made your waistline grow under stress. In fact, studies suggest that chronic stress increases the appetite for sweets. 7
And even if you eat the right thing and exercise regularly, a chronically increased level of stress can cause you to gain fat and lose muscle. More on this in this article.
Feeling full # 3 - A new way of dealing with stress
Stress is an invisible fattening up. Therefore, it is good if you learn to deal with stress differently in the future.
The first step is that you even consciously perceive stress as such. In the second step, you do something to stop the stress spiral: a short walk, a one-minute breathing exercise or a short workout are three simple ways in which you can lower your stress level - and thus your appetite.
One of the key success factors for people who have lost fat and stayed lean over the long term is that they have developed a healthy way of dealing with stress.
Here you can find out how to lower your stress level in a maximum of 3 minutes.
Suppress Hunger # 4: Sleep 7-8 hours a night
Sleep is not only one of the main factors in building muscle, it is also a real slimmer.
Studies have proven time and time again that people who sleep a lot are leaner.
Conversely, those who sleep less often eat and weigh more.89
If you plan 8 hours a night for sleep and 7 of them actually sleep, you have very good cards that your body reacts with an increased production of the satiety hormone leptin and lowers the hunger hormone ghrelin. 10
Feeling full # 4 - 7-8 hours of sleep
Adjust your sleeping habits. If you want to lose fat, sleep is one of your main weapons against hunger, against fat and, by the way, also for more muscle. You should use it.
In this article you will learn how you can not only sleep longer, but also sleep better.
Suppress feeling of hunger # 5: Eat fiber
Dietary fiber should be considered an additional macronutrient in addition to carbohydrates, fat and protein.
Because they do more to our body than just take up space in the digestive tract.
For example, studies have shown that consuming a lot of fiber helps to limit the hunger hormone ghrelin and, at the same time, to lower its fellow player neuropeptide Y.1112
Unprocessed plant-based foods like fruits, vegetables, and legumes are great sources of fiber.
Feeling full # 5 - More fiber
The idea is that you should gradually make fiber a permanent part of every meal. This is how you keep your hunger hormones under control.
Psyllium husks are also a good and healthy source of fiber. I often add 1-2 teaspoons to a protein shake or green smoothie.
Suppress feeling of hunger # 6: Take a break from weight loss
Are you on the road to fat loss success, the pounds dropped and now your hunger is getting more and more piercing?
The hormones leptin and insulin are linked to each other.
If you eat a low-carbohydrate diet, this means that your insulin level does not make large jumps - which can basically help you lose weight.
On the other hand, however, the leptin level also drops, which increases your feeling of hunger.
Fuller # 6 - Eat by Calorie Needs
Even with a low-carbohydrate diet, make sure that carbohydrates are occasionally on the menu. You can find out here how many carbohydrates you should eat in order to optimally break down fat.
In this way, your leptin levels rise again, which at the same time has a lowering effect on the two appetite makers ghrelin and neuropedid Y. This effect lasts for about 4 days. 1314
If you eat a low-calorie diet for a longer period of time, sooner or later you will stop losing weight. Then a strategic fat loss break helps to bring your hormone levels and thus your metabolism back to normal.
Tip: You should plan the strategic break well in advance so that you don't jump into the other extreme and ruin the successes of the past few months. (More on this here.) If you take a break without a plan and have low leptin and high ghrelin and neuropeptide Y levels, that means: a lot of appetite and a correspondingly high risk of overshooting the target.
Suppress feeling of hunger # 7: move!
Get moving - even if it's only a 10 minute walk.
In the long term, proper strength training and cardio training will help you to balance the three hunger hormones and develop a healthy feeling of hunger.
The regular workout not only trains your muscles, it also changes your brain. As a result, it learns to better control the release of hormones.
This will give you a better grip on appetite and hunger. Perhaps one of the most effective long-term measures to suppress the feeling of hunger.
And there is a second effect: strength training makes your body cells more sensitive to the hormones insulin and leptin.
Your body reacts more and more the way you want it - even if the hormone level decreases with the body fat percentage when you lose weight.
Because one thing is certain: in the persistent calorie deficit, your satiety hormones will sooner or later decrease.
Suppress feeling of hunger # 8: Fill up your nutrient tanks
Micronutrients are the superheroes of your metabolism.
There is hardly a biochemical process in your body in which vitamins and minerals are not involved. This also applies to hormone metabolism.
Like the players on the national soccer team, every single vital substance takes on a highly specialized task - often in conjunction with other micronutrients.
If you want to lose weight or reach the next level in training, you need more vital substances than the sedentary German.
Your metabolism can now cope with more challenges. To do this, he needs more aids in the form of micronutrients.
Especially if you are aiming for a calorie deficit, you reduce the leeway that you have left to meet your needs for vitamins and minerals.
Then you want to come with meLess Calories more Stock up on nutrients.
If only one vital substance is missing, this can significantly disrupt the processes in the metabolism.
For example, an iodine, vitamin B2, vitamin C or vitamin D deficiency can slow down fat loss. Too little vitamin B5, vitamin D or magnesium can cause cravings. 15
In short: If you have the feeling of running against the wind every day and want to suppress an inexplicable feeling of hunger, it may be that this is due to a gap in your nutrient supply.
Satisfaction # 8 - fill up vital substance tanks
If you want to lose weight or make rapid progress in training, you can assume an increased need for micronutrients.
A healthy-looking naked diet that is rich in vital substances always begins with wholesome, natural foods. Nature lays the foundation for everything your metabolism needs to function optimally.
You can then close most of the gaps in the second step with high-quality basic supplements. However, not without meaning and understanding, but purposefully.
You can find out how to refill your nutrient tanks in a targeted manner in my free guide (download: click on the picture).
Lack of sleep, stress, crash diets and empty nutrient tanks are some of the most common weight brakes, which increase the hunger hormones ghrelin and neuropeptide Y and decrease the satiety hormone leptin.
Stressed, overweight people have often manifested a resistance to leptin and insulin, which leads to the fact that their brains the signals of the hormones - “I'm fed up. Stop eating. " no longer perceives.
This often starts a vicious circle: you eat more and still don't feel full.
The good news is this is all reversible. The solution lies in healthy habits that you implement - not all at once, but one after the other, not against, but with your body.
How can you suppress the feeling of hunger? In this article, you learned about 8 hormone-based ways. Of course, there are other tricks that you can use - for example this one. Or this one.
What strategies did you develop? How do you deal with cravings or feelings of hunger? How do you make sure not to overshoot the mark (often a feeling of hunger is your body's legitimate desire for vital nutrients)? Share it with us.
Write a comment.
- Luo, et al .: Differential effects of fructose versus glucose on brain and appetitive responses to food cues and decisions for food rewards. PNAS 2015 112 (20) 6509-6514; published ahead of print May 4, 2015 [↩]
- Wölnerhanssen, et al .: Dissociable Behavioral, Physiological and Neural Effects of Acute Glucose and Fructose Ingestion: A Pilot Study. PLOS ONE, DOI: 10.1371 / journal.pone.0130280, June 24, 2015 [↩]
- Bray, G.A., Nielsen, S.J., Popkin, B.M. (2004). Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity.American Journal of Clinical Nutrition, Vol. 79, No. 4, 537-543. [↩]
- Joseph R. Vasselli: Fructose-induced leptin resistance: discovery of an unsuspected form of the phenomenon and its significance. American Journal of Physiology - Regulatory, Integrative and Comparative Physiology Published November 1, 2008 Vol. 295 no. 5 [↩]
- Elliot, et al .: Fructose, Weight Gain, and the Insulin Resistance Syndrome. On J Clin Nutr 2002; 76: 911-22 [↩]
- LeSauter, et al .: Stomach ghrelin-secreting cells as food-entrainable circadian clocks. PNAS, October 6, 2009, Vol. 106, No. 40, 17241–17242 [↩]
- Kuo, et al .: Neuropeptide Y acts directly in the periphery on fat tissue and mediates stress-induced obesity and metabolic syndrome. Nature Medicine 13, 803 - 811, 2007 [↩]
- Nedeltcheva, et al .: Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010 Oct 5; 153 (7): 435-41. [↩]
- Spiegel, et al .: Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. J Clin Endocrinol Metab. 2004 Nov; 89 (11): 5762-71. [↩]
- Kobelt, et al .: CCK inhibits the orexigenic effect of peripheral ghrelin. Am J Physiol Regul Integr Comp Physiol. 2005 Mar; 288 (3): R751-8. Epub 2004 Nov 18. [↩]
- Weigle, et al .: Effect of fasting, refeeding, and dietary fat restriction on plasma leptin levels. J Clin Endocrinol Metab. 1997 Feb; 82 (2): 561-5. [↩]
- Bourdon, et al .: Beans, as a Source of Dietary Fiber, Increase Cholecystokinin and Apolipoprotein B48 Response to Test Meals in Men. J. Nutr. May 1, 2001
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- Chin-Chance, et al .: Twenty-four-hour leptin levels respond to cumulative short-term energy imbalance and predict subsequent intake. J Clin Endocrinol Metab. 2000 Aug; 85 (8): 2685-91. [↩]
- Flier, et al .: Leptin, nutrition, and the thyroid: the why, the wherefore, and the wiring. J Clin Invest. 2000 Apr 1; 105 (7): 859-861. [↩]
- U. Gröber, micronutrients for the smock pocket, 3rd edition, Wissenschaftlicher Verlag Stuttgart, 2010 [↩]
Category: Weight Loss, Fitness with M.A.R.K. Tags: appetite, fat loss, fat burning, stop cravings, hormones, sleep, metabolism, stress, sugar
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