Are you always hungry? Do you need to control your appetite?

Today, in my article, I will explain in a simple way, how you can control your hunger. Oh yes, you will also learn how to avoid weight gain!

Most of you agree with me that we love to eat! There's a connection of neurochemistry and physiology when the brain tells us when to eat and when to put down the fork.
The balance and interaction between the primary appetite-controlling hormones and the appetite-stimulating hormones plays a key role in regulating our food intake. When this balance is off, we most likely lose or gain weight.

Now you will learn that it is very important to control hormonal responses if you want to eliminate cravings and stay slender.

Hunger hormones
When your stomach is empty, it releases a hormone called grehlin. This hormone sends a message to your brain to stimulate appetite. While the feeding centre is stimulated in the brain, you feel the urge to eat.

After you eat, your other centre, called the satiety centre becomes stimulated by hormone released from your stomach and intestines. Naturally, both are stretched when food is present. This gut-brain connection is your body's way of telling you to stop eating.

Leptin and MSH (melanocyte stimulating hormone) are two other hormones involved in controlling your appetite.

Leptin travels to the brain to stimulate the production of a peptide called MSH. When we are trying to stay slim and strong, both these hormones should be activated. They tell the satiety centre in the brain that you are full, consequently your appetite decreases. MSH also sends a strong signal to the brain to boost metabolism and to burn calories. This is a great response, this is what most of you wish to achieve.

Now, I’m hearing your question. How exactly am I going to control my appetite?

Let me sort this out for you.

Situations causing you to eat:

·         Smell of food

·         Looking at food

·         Being overweight or obese (hormonal imbalances)

·         Variety of food (buffets)

·         Standing in front of the fridge

·         Cold body temperature

·         Internal body clock (you tend to get hungry at approximate the same times each day; your appetite increases in the winter)

·         Alcohol consumption

·         Dehydration

·         Sleep deprivation

·         Shift work

·         High intake of processed carbohydrates

·         Lack of fibre and fats

·         Brain chemistry imbalances (low serotonin and dopamine)

·         Unhealthy digestive system

·         High-fructose corn syrup (HFCS) and artificial sweeteners

·         Emotional causes — stress, anxiety, depression, loneliness, boredom

Situations decreasing your appetite:

·   Food is not around (out of your eyes!)

·   Limited food flavours

·   Limited or no exposure to variety of foods (no buffets)

·   Warm body temperature (workouts, summer time)

·   Sunshine or bright light

·   Regular meals consumption every day  

·   Limited alcohol

·   Hydrated

·   Good rest (sleep)

·   Balanced brain chemistry (sufficient serotonin and dopamine)

·   Healthy digestive system

·   Meals rich in fibre

·   Stress management

Here you have it --- all the factors you should improve depending on your habits and goal.

You should know that it takes about 20 minutes time for hormonal messenger to reach the feeding centre of your brain. In addition to my suggestions, practice eating and chewing your food slowly — these habits can also help you to avoid consuming too much in one meal.

Remember, sharing is caring.

If you like this article, please share these tips with your friends and family.

If you need to control your appetite, I am here to help you!

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To your healthy appetite!

Maria