9 tips that will make you feel less hungry throughout the day

If you are the type who has barely finished lunch and is already hungry again, it could be a sign that you have not consumed all the ingredients necessary for the proper functioning of the body.

Feeling hungry all the time can be the result of bad eating habits or an unhealthy lifestyle. The result is that this situation leads to the consumption of more food throughout the day and, consequently, to weight gain, in addition to possible harm to health.

The tip to end this is to bet on the right foods and seek more emotional control. See some more tips:

1. Drink more water

We often think we are hungry, when in reality we are thirsty. This is because dehydration can have the same “symptoms” as appetite and the same region of the brain is responsible for both sensations, which causes this confusion.

2. Sleep better

Insomnia or sleepless nights increase ghrelin levels, which makes you feel hungry all the time, and reduce leptin levels, the hormone that makes you feel full. When you don’t sleep well enough, the body “asks” for foods to make up for it, such as candy and flour.

3. Avoid sugar

Sweets are unhealthy and contain a lot of calories. Also, they only fill the stomach for a short time. Carbohydrates found in candy and cookies cause a spike in blood sugar, which will later drop considerably, triggering the urge to eat again.

4. Relax!

Stress levels trigger the production of adrenaline and cortisol, causing the same effects that accompany insomnia: you don’t feel full after eating. These hormones are responsible for increasing your appetite even after lunch or dinner.

5. Have good eating habits

Not consuming enough protein at lunch, not eating the right amount of healthy fats, or skipping meals makes your stomach “ask” for more food. Other habits that influence are excessive consumption of alcohol, which dehydrates, and eating too fast, which causes the brain not to receive the satiety signal.

6. Eat more times a day

It’s not about eating out of control, it’s about eating smart. Instead of eating a lot three times a day, the healthier option is to eat five to six smaller meals a day: breakfast, mid-morning, lunch, snack, late afternoon, and dinner. For additional meals, the tip is to choose light items such as fruit, yogurt with granola or a smoothie.

7. Have a good breakfast

The first meal of the day should keep your appetite satisfied for many hours. That’s why it’s not a good idea to drink coffee while getting ready or on the way to work. Make time for a good breakfast, with protein, healthy fats and carbohydrates. That way, you’ll avoid blood insulin spikes and you’ll have energy at the start of the day.

8. Increase fiber consumption

Another strategy to not feel hungry all the time is to increase the consumption of fiber, a nutrient that helps us feel more satisfied and with the energy we need to face the day. The recommended daily amount is 20 g, which is equivalent to two pieces of fruit, or two servings of vegetables, or rice, or bread, or pasta.

9. Drink green tea

The drink has many properties that help to avoid the feeling of constant hunger, in addition to burning fat. If you drink it while still hot, your stomach will feel full. If you choose to drink it cold, it will help fight dehydration, which can be mistaken for hunger.

Understanding the causes of your appetite is the first step in dealing with that constant feeling of hunger. Knowing the right way to eat and choosing the right items for meals will help combat the problem.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.