Some people are hardly bothered by it, while others feel it all day long. 'Hunger' and/or 'appetite'. In other words, having a craving to eat. Giving in to it is understandable. The feeling of hunger can feel very uncomfortable. Sometimes you also feel faint. When you start eating, the feeling of hunger and faintness goes away. And that is nice, but good control over your hunger largely determines whether you overeat.
The onset of the feeling of hunger
The feeling of hunger is a complex process. When the level of glucose (sugar) in the blood drops, the body signals that it is 'hungry'. This usually happens after a period of eating or when the stomach is empty. After all, it is not always the case that your body is asking for food. The feeling of hunger can also arise if there is a disruption in the hunger and/or satiety hormone. Several hormones are involved in regulating the feeling of hunger. Ghreline, a hormone secreted in the stomach, stimulates the feeling of hunger. Leptin, a hormone secreted by fat cells, signals that the body is full. With an excessively high body fat percentage, a disruption in these hormones can occur. Consequently, hunger persists for too long, and by giving in to this, you become heavier and heavier.
Lack of sleep and stress can also be causes of feelings of hunger. You are lacking energy, and you need energy to function. Poor eating habits can also fuel your hunger. Think, for example, of skipping meals and unhealthy snacks with little satiety value.
How to deal with feelings of hunger
How can you best deal with feelings of hunger so that it does not become a dominant factor in weight gain?.
There are a number of things you can do to deal with feelings of hunger:
- Make a schedule, plan your meals in advance, and ensure you eat healthy and nutritious meals at regular times to prevent hunger.
- Eat healthy snacks: have a piece of fruit or a handful of (mixed) nuts if you feel hungry between meals.
- Drink water: thirst can often be confused with hunger, so drink enough water to stay hydrated.
- Practice mindfulness: learn to listen to your body and learn to distinguish between real hunger and emotional eating.
- Move: physical activity can help reduce hunger and helps regulate hormones that influence hunger.
- Get enough sleep: sleep deprivation can lead to increased hunger hormones.
Houd er rekening mee dat iedereen anders is, dus het kan enige tijd duren om te bepalen wat het beste werkt voor jouw lichaam en geest. Overleg eens met onze gewichtsconsulent als je twijfels hebt over je eetpatroon en gezondheid. Het niet toegeven aan hongergevoel kan een manier zijn om zo ook het hongergevoel baas te worden. Intermittend fasting is een manier om dit hiervoor in te zetten. Dat voelt in het begin niet confortabel aan maar je lichaam gaat er aan wennen.
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About Kitty Atsma
Kitty is a passionate nutrition specialist and vitality coach with a broad scientific basis in nutrition and exercise. As a member of the national examination committee of the TCI (Nutrition Specialist & GWC), she monitors the quality of the field at the highest level. As a professional blogger, Kitty combines her in-depth expertise with the possibilities of AI to make complex health topics accessible. She curates and controls the technology to get to the heart of the matter, where her own vision and years of practical experience always determine the course.
Nutrition Specialist Teacher | BGN Weight Consultant | Member TCI Examination Board | Vitality coach
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