Three common signals that identify true hunger

Ba tín hiệu phổ biến xác định cơn đói thực sự

Experts recommend adding nutrients to each meal to maintain a feeling of fullness for a long time. (Source: Pixabay)

Professor Franklin Joseph is an experienced endocrinologist, diabetes and obesity specialist. He is currently the President of the Diabetes Association in Western Cheshire, UK and the owner of a clinic specializing in nutrition and obesity reduction.

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Most clients have trouble recognizing their body's hunger signals, which is one of the factors that makes it difficult for them to control their weight, says the doctor: "People tell me they're always hungry - even right after eating - but in most cases, it's not true hunger."

True hunger will come on gradually and be accompanied by physical signs like a growling stomach or low energy levels. If hunger suddenly appears or quickly disappears after drinking water or disappears while doing other things, it is probably not true hunger.

Experts say there are 3 common signals from the body that you can easily mistake for hunger, which leads to the habit of eating even when the body does not need it, leading to weight gain and difficulty losing weight: "Correct these 3 habits and you will control your cravings more effectively."

Not drinking enough water

Mild dehydration is one of the most common causes of hunger, according to Professor Joseph. “Even being slightly dehydrated can leave you feeling tired, sluggish, and craving sugar or snacks – when in fact, all you really need is a glass of water,” he explains.

Experts recommend drinking a large glass of water as soon as you wake up in the morning and drinking water whenever you feel the urge to snack.

Not getting enough sleep

Experts say lack of sleep and poor sleep affect the activity of hormones that control appetite.

“When you're sleep-deprived, your body produces more ghrelin, the hormone that signals you're hungry, and less leptin, the hormone that signals you're full,” says endocrinologist Dr.

The result? You'll crave carbs, sugar, and junk food, even after a big meal."

Nutritional deficiencies

Eating too little of a particular food group can also lead to cravings, making it harder to recognize your body's true hunger signals, says Joseph. "If you eat meals low in protein or fiber, your blood sugar will drop soon after and you'll soon feel hungry again."

Experts recommend adding lean protein sources (such as chicken, fish, beans), fiber-rich vegetables and slow-release carbohydrates to each meal to maintain a feeling of fullness for longer, thereby also helping to reduce cravings and control daily diet more effectively.

Note: Article information is for reference only!

Source: https://baoquocte.vn/ba-tin-hieu-pho-bien-xac-dinh-con-doi-thuc-su-315532.html