Losing weight involves many steps, but the real challenge lies in managing the weight once you reach your goal. After losing weight, many people find it difficult to resist unwanted hunger and fall into the trap. This can again lead to weight gain. Surprisingly, this happens because levels of hunger and satiety hormones increase after weight loss, leading to increased feelings of hunger. If you are also on the same page and suffering from hunger after weight loss, we have a solution for you.
Why are you hungrier after weight loss?
According to a study published in Harvard Health Publishing, when you lose weight, the stomach releases higher amounts of the hormone ghrelin, a hunger-inducing hormone found in everyone. This hormone is especially high in those who have recently lost a few pounds. After losing weight, you start to feel hungrier, especially during fasting periods (time between one meal and another). For this reason, even if you are full, your stomach can signal hunger. Instead of hunger, this sign could also mean a lack of energy in your body because after weight loss your body needs more energy.
10 tips for controlling hunger pangs after weight loss
Recently, nutritionist Divya Gandhi took to Instagram to share some tips that can help control hunger pangs after weight loss. Here they are:
1. Eat your meal on time
Missing meals can affect your mood, metabolism and energy levels, making you hungry. To avoid this, stick to your usual meal routine. It helps you feel full and satisfied and keeps your energy levels on track, reducing the risk of feeling hungry.
2. Treat yourself to healthy snacks
When you are extremely hungry, don’t plan to have a snack at that specific time. Plan this in advance. So, when hunger strikes, opt for these nutritious options to avoid consuming unhealthy, high-calorie snacks. This will help you get rid of your unwanted hunger.
3. Portion control
Pay attention to portion sizes. Eating on smaller plates can help avoid overeating. Pre-measure your portions when possible to avoid mindless eating.
4. Eat fiber
Foods high in fiber can help control hunger because they help keep you full and aid digestion. Include fiber-rich options like fruits, vegetables, nuts and seeds in your diet.
5. Eat protein snacks
Protein-rich snacks are great for satisfying hunger pangs. Options like Greek yogurt and nuts can satisfy your stomach and reduce the urge to snack frequently.
6. Practice mindful eating
Focus on your food when you eat. Avoid distractions like screens or work. Savor every bite and eat in small portions. Mindful eating helps you 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 in cold weather. Staying hydrated can help reduce false feelings of hunger.
8. Control Nighttime Snacking
Nighttime snacking can again be a major cause of weight gain. So, try not to indulge in late-night snacking; instead, eat snacks in the evening, eat dinner on time, and go to bed on time. This avoids unnecessary caloric intake and promotes better sleep.
9. Take balanced carbohydrates
Keep an eye on your daily carbohydrate intake, which is necessary to keep the body energetic. Choose complex sources of whole grains like oats, brown rice and sweet potatoes. These options release energy slowly, preventing sudden hunger spikes.
10. Listen to your body
Pay attention to your body’s hunger signals. Sometimes we eat out of habit or boredom rather than out of true hunger. Before you have a snack, ask yourself if you really need it.
These simple but effective tips will help you successfully manage hunger pangs after weight loss!