Losing weight involves many phases, but the real challenge lies in weight management after you reach your goal. After losing weight, many people find it difficult to resist unwanted hunger and fall for it. This in turn can lead to weight gain. Surprisingly, this happens because both hunger and satiety hormone levels increase after weight loss, leading to increased feelings of hunger. If you are also on the same page and dealing with hunger after losing weight, we have a solution for you.
Why are you hungrier after weight loss?
According to research published in Harvard Health Publishing, when you lose weight, the stomach releases greater amounts of the ghrelin hormone, a hunger-inducing hormone that is present in everyone. This hormone is especially high in those who have recently lost some pounds. After weight loss, one begins to feel hungrier, especially during fasting periods (the time between one meal and another). This allows your stomach to signal hunger even though you are full. Instead of hunger, this sign can also mean a lack of energy in your body, because your body needs more energy after weight loss.
10 tips to control hunger after weight loss
Recently, nutritionist Divya Gandhi took to Instagram to share some tips that can help manage hunger pangs after weight loss. There they are:
1. Eat your meal on time
Missing meals can affect your mood, metabolism and energy levels, leaving you feeling hungry. To avoid that, stick to your normal meal routine. It helps you feel full and satisfied and keeps your energy levels on track, reducing the risk of hunger pangs.
2. Enjoy healthy snacks
If you feel extremely hungry, don’t plan on having a snack at that time. Plan this in advance. So when hunger strikes, choose nutritious options to avoid reaching for unhealthy, high-calorie snacks. This will help you get rid of your unwanted hunger.
3. Portion control
Take portion sizes into account. Eating on smaller plates can help prevent overeating. If possible, measure your portions in advance to avoid mindless eating.
4. Consume fiber
Foods high in fiber can help control hunger because they help you feel full and aid digestion. Add fiber-rich options such as fruits, vegetables, nuts and seeds to your diet.
5. Eat protein snacks
Snacks packed with protein are great for curbing hunger pangs. Options like Greek yogurt and nuts can keep your stomach satisfied and reduce the urge to snack frequently.
6. Practice mindful eating
When you eat, focus on your food. Avoid distractions such as screens or work. Enjoy every bite and eat in smaller portions. By eating mindfully, you can recognize signs of fullness more effectively.
7. Stay hydrated
Dehydration can often be misinterpreted as hunger. Make sure you drink enough water throughout the day, even when it is colder. Staying hydrated can help reduce false hunger pangs.
8. Control late-night snacking
Late-night snacks can again be a major cause of weight gain. So try not to indulge in late night snacks; instead, eat snacks in the evening, eat your dinner on time and go to bed on time. This prevents unnecessary calorie intake and promotes better sleep.
9. Consume balanced carbohydrates
Monitor your daily carbohydrate intake, which is necessary to keep the body energized. Choose complex, whole-grain sources such as oats, brown rice and sweet potatoes. These options release energy slowly, preventing sudden hunger peaks.
10. Listen to your body
Pay attention to your body’s hunger signals. Sometimes we eat out of habit or out of boredom, rather than out of true hunger. Before you reach for a snack, ask yourself if you really need it.
These simple but effective tips will help you successfully manage hunger pangs after weight loss!