Try the following tips to keep your hunger at bay.
1. Eat large quantities of low calorie foods that are high in fibre to help fill you up. For example, eat a whole plateful of lettuce. Three different vegetables at dinner — steamed sweet potato, grilled aubergine, and mashed cauliflower are great options.
2. DRINK LOTS OF WATER. When you feel as if you are starving, drink a litre of water and see if that helps.
3. Are you SURE this isn’t a case of emotional eating or boredom? The next time you are really hungry, or at least think you’re really hungry, stop yourself from heading to the fridge and ask yourself the following questions:
When was the last time I ate? Was it more than 3 to 4 hours ago?
Is my stomach growling?
Am I light-headed?
If the answer to these questions is no, then you aren’t hungry at all; you are engaging in emotional eating. Time to go for a walk, busy yourself with a project, clean or drink a large herbal tea.
The best way to manage emotional eating is to start finding ways to comfort yourself that aren’t related to food. Remove junk foods from your environment. Take up a hobby to help combat eating out of boredom, go online and watch a you tube video of someone – fitness related, that you admire or download a new workout play list from iTunes instead of heading for the fridge.
4. Sleep! Research has shown that leptin and ghrelin, two hormones that regulate appetite, are both directly affected by how much sleep you get. Have you ever experienced a sleepless night followed by a day when, no matter what you ate, you never felt full or satisfied? That’s because of leptin and ghrelin; together, these hormones control feelings of hunger and fullness. Ghrelin stimulates appetite and leptin sends a signal to the brain when you are full. When sleep is restricted, leptin levels go down and ghrelin levels go up. Lack of sleep can also trigger the release of cortisol, a stress hormone that is responsible for storing abdominal fat.
Whatever you choose to do, be sure that you eat a balanced diet full of healthy fruits veggies and protein.