Why can’t I eat less? This is a question that many people who try and fail to lose weight ask themselves. KURIER reveals seven reasons why you can’t stop snacking – and shares simple ways to avoid cravings.
In theory, losing weight is very simple: you simply need to burn more calories than you take in from food. Ultimately, while there are other factors that come into play, calories are the biggest factor to consider when trying to lose weight. But eating less is easier said than done.
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Have you tried many things, but always feel like a snack? Or have you noticed that no matter how much you eat, you are never satisfied? Experts show what the reasons are – and what you can do about it.
1. He does not eat enough food
“Eating a lot won’t stop you from achieving your weight loss goals,” says nutritionist Eli Brecher. “In fact, the opposite may be true. Our hunger hormone, ghrelin, is produced on an empty stomach to signal to the brain that it is time to eat. Letting hunger get out of hand can lead to overeating at the next meal or ordering more than we want at a restaurant. Or after a day of calorie restriction, we end up overindulging at night — and let’s be honest, it’s not about pickles and salads,” she explains.
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You quickly get stuck in a vicious cycle of overeating and restriction. So Eli Brecher advises: “Eat balanced meals regularly and pay attention to your hunger cues. If you’ve skipped breakfast but always had a morning dip that makes you overeat at lunchtime, try a protein-rich breakfast instead.
2. They skip meals
“To effectively manage snacking cravings, it’s vital to ensure you eat three meals a day that contain all the essential nutrients your body needs,” explains nutritionist Jess Hillard. “This includes carbohydrates, protein, vegetables and healthy fats.”
The expert explains: “If you don’t eat essential foods, your body will struggle to stabilize blood sugar levels and you will feel constantly hungry.” To avoid this and ensure that your energy levels are consistent throughout the day, it is important to eat nutritious foods.
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3. You’re not exercising enough.
Eating is one thing, but exercise plays an important role in weight loss. “Don’t just sit around lazily waiting for results,” says Jess Hillard. “You need to be active in your fitness regime and weight loss should follow. Regular exercise is essential to a healthy lifestyle, so find a sport or class you enjoy and try to stick with it.”
Regular walking can also help. Try to set aside some time each day to exercise by writing it down as an appointment on your calendar.
4. You don’t get enough sleep.
“When our body suffers from lack of sleep, the production of ghrelin increases, which makes us feel hungry. At the same time, the production of leptin (Satisfaction hormone, note d. Editor), making you more likely to overeat,” explains Eli Brecher.
She recommends getting at least eight hours of sleep a night to help control appetite.
Although this may not always be possible depending on the individual situation, remember that it affects your hunger and desire.
5. It’s boring
“Most of the time we’re not even hungry for a snack and have to make endless trips to the fridge because we don’t have anything else,” says Jess Hillard.
“When you’re sitting on the couch at night, why not engage in a Sudoku puzzle or an adult coloring book to keep your mind active and not wandering to the snack cupboard?”
Also, try to avoid sweet and savory foods from home. Avoid cookies, chips and chocolate when shopping and spend your money on more nutritious options like fruit and nuts.
Because: if you don’t have garbage at home, you can’t eat even if you want to.
6. You are on a blood sugar roller coaster
“If we’re eating a meal or snack that’s mostly carb/sugar-based, it can cause our blood sugar to spike — and then drop again shortly after,” says Eli Brecher.
“A drop in blood sugar makes us ‘feel hungry’ and reach for the cookie jar. But long-term high blood sugar is linked to diabetes, heart disease, inflammation, accelerated aging, and a host of other health problems.
Get off the blood sugar rollercoaster by including protein, fat, and fiber in your meals and snacks, as these help reduce spikes and crashes by reducing the release of glucose in the body.
7. You are in the luteal phase of your menstrual cycle
For women of childbearing age, hormonal imbalance is a normal part of the menstrual cycle.
“The luteal phase of the menstrual cycle is the week before your period ends. In this month, the appetite is very common, this may be due to the increase in the hormone progesterone,” says Eli Brecher.
She says it’s a good idea to listen to your body at this stage. “If you feel like eating a chocolate or two, eat it. Balance and moderation are key.
But it’s important to make sure you’re eating foods that contain enough nutrients, including complex carbohydrates like brown rice and whole-wheat pasta.