1. Think You're Really Hungry?
When the glycogen level in your liver drops below a specific value, based on your size and weight, it triggers the sensation of hunger. This is a signal that your body needs additional energy or food. It often occurs three to four hours after you last ate. True hunger pangs felt in the stomach don't occur until 12 to 14 hours after the last meal. What most people misinterpret as stomach rumbling is actually stomach gases and juices moving around in your stomach. It's unrelated to actual hunger.
2. Hunger is Necessary
The sensation of hunger occurs to trigger a response. Humans are animals, and all animals must eat. The urge to eat becomes stronger the longer you are without food, until it becomes an overpowering sensation. This is a great survival instinct. If humans could ignore the sensation of hunger, they would not be motivated to go out and search for food to keep the body alive. You will never be able to overcome the feeling of hunger based on willpower alone. It's impossible due to the body's design. Instead, focus on managing your hunger as part of your success plan.
3. Sticking to the Diet
The main challenge for people on a calorie-reduced diet is to manage hunger. The easiest way to avoid breaking your diet is to avoid getting hungry. Pay attention to your body and keep a diary for a week of what you eat and drink and when you are feeling hungry. For the first six weeks of a new diet, eat four to five much smaller meals instead of three large meals. Eat something every four hours, a piece of fruit, veggie sticks or one of your small meals. The body cannot tell the difference, and you will not feel hungry if you keep the energy at a steady level.
4. When to See the Doctor
Persistent hunger, even after eating, can be a sign of serious health issues and you should consult your doctor. Possible issues include overactive thyroid, digestive problems and liver issues. The same is true for a complete absence of hunger. We often lose our appetite when we are fighting a cold or the flu, but a recurring loss of appetite is a serious matter and you should not ignore it.
5. You Can't Get No Satisfaction
Hunger for a specific food is usually a sign of a craving, and not true hunger. This is especially true if the desire is for a sweet or fatty food. If your hunger cannot be satisfied with a balanced meal, fruit or nuts, you are not really hungry. Emotion-driven hunger feels just like hunger, but is more specific. Keep a hunger log to see how you handle daily pressures and stresses in your life. Once you have identified your triggers for emotionally eating, replace the old habit with a new one--like calling a friend to talk, instead of snacking.
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