Dieters will not be too happy to hear this as they don’t want to feel hungry all the time in a way that is out of their control.
Truth be told most dieters will want to learn how to suppress hunger hormones to that they can easily lose achieve their weight loss goals.
Let’s find out what these hunger hormones are and how you can effectively subdue them.
The two main hunger hormones are leptin and ghrelin.
What is Leptin?
Leptin is a hormone produced by fat cells – it helps to decrease appetite. Leptin levels are lower when a person is thin and higher when people are obese.
The problem we face here is that obese people build up a resistance to leptin, which lessens its effect in decreasing appetite.
What Do We Know about Ghrelin?
Ghrelin does the opposite of what leptin does, it increases your appetite, playing a direct role in body weight.
Ghrelin is an appetite booster, which is released in your stomach, it then signals to the brain that it needs food.
The body can increase ghrelin levels if a person is under weight and decrease in obese people, these levels usually increase dramatically before eating then subside within 3 hours of eating.
So Which One Plays a Bigger Role in Appetite Control?
Scientists believe that leptin is the bigger determinant in your body’s energy levels and appetite. It could even be possible that leptin regulates the production of ghrelin.
Leptin signals to the brain that it has enough energy stores from glycogen and fat cells.
Usually the more fat you have, the more leptin is in the blood; but it also depends on eating and sleeping habits.
How Do I Manage Hunger Hormone Levels?
- Reduce stress. Stress increases Ghrelin levels and makes you feel more hungry.
- Leptin levels decrease as you lose weight, so if you are on a diet or have been in a calorie deficit for a long period, including a cheat meal OR refeed day can actually help to increase your leptin level, which will in turn reduce Ghrelin.
- Do not overload on carbohydrates as they increase insulin spikes, which could lead to leptin resistance. Try avoiding sugary foods, corn syrup and foods high on the GI scale.
- Eat more fiber as fiber helps to reduce ghrelin levels and suppress hunger, preventing over-eating and aiding weight loss.
- Sleep it off. People who don’t get a good night sleep can have 15% lower leptin levels than those who get enough sleep. Leptin levels increase in our sleep so do the maths and get plenty of rest!
- Perform high intensity exercise for shot intervals. High intensity interval training raises leptin levels and stimulate high levels of growth hormone.
- Try taurine or Acetyl L carnitine supplements, they both contain properties that prevent leptin resistance in humans.
What Other Methods can I Incorporate to Suppress Hunger and Lose Weight?
Naturally speaking, there is a host of other ways to suppress your hunger, meaning you can say goodbye to those unwanted pounds.
- Have a balanced portion of macronutrients at each meal, your body craves what it needs, so feed it what it needs to stop unwanted hunger pangs.
- Consume complex carbs at breakfast for slow, sustainable energy throughout the day. This will stop you refeeding on more calories mid-day and combat midnight munchies.
- Drink more water. Too many people confuse hunger with thirst. Water can keep you feeling full and will also improve your energy levels dramatically.
- Supplement your diet with green tea, it has thermogenic effects AND is a potent appetite suppressant.
- Lower your salt intake. Salt makes us retain water under the skin, so lowering your sodium will make you lose weight.
Our bodies are designed to work synergistically and every system co-exists to do a vital job in maintaining good health. Our articles are a step in the right direction in helping you educate yourself on how to get the most out of your body.
Remember that a healthy lifestyle does not have to be punishment and losing weight does not have to be difficult. The more you understand about this, the less hassle and confusion you will face on your journey. Check back with us soon for more vital information on fitness, health and weight loss.