If you find yourself overeating or making poor food choices for emotional or social reasons, you may want to start changing these patterns. Boredom and mindless eating can be other issues. We might eat as part of a social gathering, or perhaps due to social pressure. We may be triggered to eat from stress, or as a way to deal with difficult emotions. Sometimes we eat for a variety of psychological and social reasons. Drinking plenty of water will keep you hydrated as well as help bulk up and move the fiber through your system, which also reduces hunger. To take advantage of this, try to fill your plate with high-fiber foods like fruits, vegetables, whole grains and legumes instead of highly processed foods. Fiber is also low-calorie, which makes it preferable to fats and some other longer-digesting foods. Fiber stays in your stomach longer than simple carbohydrates and sugars, which increases your feeling of fullness for a longer time. How quickly a food digests affects your sense of fullness. Give yourself at least 20 to 30 minutes to eat and enjoy your meal. Research has also shown that eating slowly can result in eating fewer calories and feeling more satisfied overall with your meal. So, if you scarf down your meal in record time, you run the risk of continuing to feel hungry and overeat before your sense of fullness kicks in. But it can easily take up to 20 minutes for these signals to register. Your stomach sends hormonal signals to the brain to tell it when you’re full. Watch for high fructose corn syrup on the ingredient labels of other foods like cereals, snack foods, condiments, candy bars, salad dressings and many other prepared foods. These all contain balanced amounts of glucose and fructose, and glucose is known to produce feelings of satisfaction and fullness. Interestingly, this is not true for other foods like fruit, vegetables and even table sugar. It also impedes the function of hormones that tell your body you’re full. Fructose has been found to reduce blood flow and activity in brain regions that regulate hunger. In addition to BPA, the high fructose corn syrup contained in many sodas can pose problems. Other food sources of BPA to watch out for include soda and beer cans, reusable water bottles and other storage containers, and restaurant food because of the various packaged ingredients that many restaurants use. Harvard University researchers believe this is because BPA causes surges in the hormone leptin, which can lead to food cravings. BPA is known to cause obesity, among other health problems. The chemical bisphenol A (BPA) is commonly found in the lining of canned foods, where it will leach into the food itself. Then wait a few minutes and see if your interest in food washes away. So, next time you feel like a snack right after a meal, reach for a glass of water instead. These symptoms can easily arise when your body’s normal fluid level drops by a mere 1 or 2 percent. And you don’t need to be severely dehydrated either. You might experience fatigue, headache or difficulty concentrating. Symptoms of dehydration can actually mimic hunger. Researchers recommended eating a larger percentage of your daily calories at breakfast and a lower percentage over the rest of the day to help control hunger and excess weight gain. It’s believed that eating a big breakfast helps regulate your blood sugar throughout the day, which leads to less food cravings and hunger. YOUR BREAKFAST WAS TOO SMALLĪ University of Cambridge study followed 6,764 adults for almost 4 years and found that those who normally ate 300 calories or less for breakfast gained twice as much weight as those who ate 500 calories or more. See if any of the following issues might be throwing your hunger signals off track. Unfortunately, many things can disrupt this complex system. It actually results from a variety of complex interactions between your digestive tract, hormones and nervous system. Do you ever feel hungry soon after finishing a full meal? Why does this happen? Hunger is your body’s way of telling your brain that you need more food.
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