If you are constantly feeling hungry, I have some tips for you!
Before making any macro changes, ask yourself this: Have I been stressed? Am I not sleeping well? Am I dehydrated? What has been my quality of food choices?
Fill your diet with foods low in macros but high in volume. Eating foods like vegetables (spinach, asparagus, broccoli, zucchini, etc..) and fruit (berries, apples, oranges, etc) for example will allow you to eat a lot more volume for fewer macros and will help you stay fuller! On the other hand, macro dense foods like juice, soda, bread, chips, bars, cookies, processed snacks, etc. will be more macro dense for less food volume. Get “more bang for your buck” with healthier food choices!
You might find that you feel hungry frequently if you’re not drinking enough water. Feelings of thirst can be mistaken for feelings of hunger. It may be helpful to drink a glass or two of water before a meal to find out if you are just thirsty. Check out this post on staying hydrated.
Getting adequate sleep can help control your appetite, as it helps regulate ghrelin, the appetite-stimulating hormone. Lack of sleep leads to higher ghrelin levels, which is why you may feel hungrier when you are sleep deprived. To keep your hunger levels under control, it is generally recommended to get at least eight hours of uninterrupted sleep each night. Are you hormones out of whack?
If you experience frequent stress your cortisol levels might be higher than normal. Cortisol is a hormone that has been shown to promote hunger and food cravings. Be sure you are powering down electronics and blue light an hour before bedtime or wear some blue light blocking glasses.
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