dietetic problems

I am hungry all the time! Why?

The feeling of an empty stomach, weakness and being unable to concentrate probably means that it is high time for you to eat something. Your stomach gives you the sign that it is empty by producing a special hormone – ghrelin – which goes to the brain to communicate “the level of fuel is too low!”  When your stomach is filled with food or drink the ghrelin production stops. And here the problem of hunger should end, but actually, it is not so simple as it seems. Being hungry not always means having an empty stomach. Hunger may be a result of a few factors: medical, emotional or social.

I eat, but I am hungry very quickly!

If you want to feel full for longer, what exactly you eat really counts. If you eat products with high glycaemic index (white bread, pasta, rice, sweets etc.), your sugar level increases very fast, but as fast as it grows, it also drops. So you are hungry soon after eating such a meal. Choose protein, fat and food with lots of fiber if you want to stay full for longer. What is more, sometimes we think we are hungry, but in fact we are just…thirsty. Drink and wait, if you are still hungry after drinking, then eat something nutritious.

How about FAST food?

Another aspect of eating properly, so that we could not feel hungry all the time, is the way we eat. If we eat too fast, we are less satisfied and we need more and more. Our brain sends a message “you are full” after more or less 20 minutes from the beginning of your meal. You should make your eating time calm and stay focused on eating only – no TV, computer etc. Generally, fatty fast food does not make you full enough (although it contains lots of fat), because it is served in small portions without vegetables which are great fillers.

Watch out if you eat these

  • Salty snacks – they are rich in fat and calories, but you can eat a whole bucket of them and still feel hungry. It is a good way of getting on weight.
  • Sushi – fish is good for you, right. But, remember about rice – it has a high glycaemic index.
  • Juices – the best option is to choose a whole fruit instead of a glass of juice (without fiber and often containing lots of sugar). Especially avoid sugary drinks.
  • Alcohol – it reduces the level of leptin – a hormone which makes you feel full.

Medical factors                                   

Feeling hungry can be also a symptom. You may notice such increase of appetite in the case of: premenstrual period, early pregnancy, hypoglycemia, diabetes, hyperthyroidism, Addison’s disease and it is often a result of sleeping disorders.

Emotional “hunger”

Sometimes we eat not because we need to provide fuel for our body, we eat because we are…bored, sad or stressed. This is called emotional eating and can be very harmful for your good shape. Especially because emotional eaters usually choose junk food instead of more healthy options. Food is supposed to cure their problems and provide pleasure. Here is the solution: first – realize the problem (junk food will not solve your problems and can only bring more), then – find another way of relaxation – sport, meditation, hobbies. But apart from these, as the problem is very often more complex, you may need some professional help.

stay motivated

How to stay motivated to lose weight? Here’s the key to your success!

People often think that it is all about eating less, forgetting about junk food and doing more and more exercise. So they heavily work on these for a certain period time and… get tired, then give up. Is it even possible to lose weight if it is like a torture for you? Probably, yes, but would it be a long-term effect? Rather not. The key is your attitude. Without your motivation, all efforts would be to no avail. So keep motivated and believe that you can achieve whatever you want!

What should I do now?

  1. Get rid of junk food
    Throw away sweets from all cupboards, frozen pizza or a bar of chocolate hidden under your bed for “worse days”. Be consequent, no sweets means no sweats near you. If you have a bowl of cookies on your table, it would be very difficult to avoid temptation. Exchange cookies into fruit. Out of sight, out of mind.
  2. Set your goals
    Forget about: “lose 10 pounds in a week!” – it is too general and can become demotivating. Basing the whole process strictly on what you can see on your scale every morning is ineffective. Focus on changing your lifestyle into more healthy one and be more specific in creating your aims: “eat more fruit and vegetables” or “ more sports this week”.
  3. Think: Why do I want to lose weight?
    Write down a list of your reasons for losing weight. You may be not aware that it is crucial in the whole process. It really is important to know exactly what you want and why. In this way, you will become more determined and motivated. If we focus only on looking at our scale to see less pounds, it becomes more of an obsession than motivation. You do not need to be obsessed.
  4. Find an app
    There are plenty of diet and training plans on the internet. Apps, programs devoted to diets and healthy lifestyle are full of useful tips and information. You can use your smartphone to have one always with you. There are groups, forums, special websites gathering people who have similar goals and keep motivating each other.
  5. Let yourself have a weak moment
    What is better? To eat a small piece of chocolate or avoiding it, becoming more and more obsessed with chocolate and eventually, eating the whole bar? Do not think that eating a slice of pie will ruin all your efforts, just in exchange go jogging or swimming. Do not lose your motivation, allow yourself for a small dessert from time to time- you deserve it. Just do not give up automatically after eating something not from your list.
  6. Wait for results
    Losing weight demands time. You cannot expect to see huge difference after a week, or even a month. The fact is that the faster you lose your weight, the faster you will regain it after your express-diet. You cannot trick your body. Be patient and think about great influence that your healthy diet has on your body inside. Then, you will see it also outside.
  7. Control yourself every week
    Finish every week of your diet with a short evaluation and goals for the next one. This will help you stay engaged and refresh your motivation.