- Mild dehydration is often masked as feelings of hunger, when really your body just needs fluids. Prevent it by staying on top of your fluid intake, starting with a glass of water first thing in the morning.
- After poor sleep, you're more likely to have serious fatigue and brain fog. Your system, desperate for a shot of energy, triggers cravings for sugar carbs, even if you're not actually hungry. Aim for 7 to 8 hours of sleep a night, and you'll get your energy level and hunger hormones back on track.
- Keep fluctuating blood sugar levels from sending you on a cravings roller coaster by avoiding simple-carb foods as much as possible. Get your carb fix with the complex, filling kind that contains lots of fiber.
- When you skip a meal and your stomach is empty for too long, it produces an uptick in the hunger hormone ghrelin, which ramps your appetite.
- Just like protein, unsaturated fat is also linked to feelings of satiety. And when you're satisfied after a meal, you are more likely to listen to your hunger cues and not eat again until you are truly hungry.
- When you wolf down your meal, your stomach might be full, but you haven't allowed your brain enough time to register that fullness. Try eating your food slowly, savoring each bite and enjoying the ritual of a good meal.
