Just as being underweight can be unhealthy, being overweight also carries significant health risks. While losing weight does have definite benefits, adhering to a diet can be challenging. Weight loss does not occur rapidly, and you may find yourself feeling hungry due to a reduced-calorie weight-loss meal plan. But there are steps you can take to control your hunger while successfully losing weight. Consult your doctor before beginning any diet plan.
Benefits of Losing Weight
Weight loss offers many benefits that are well worth the experience of increased hunger. According to research published in the October 1999 issue of the "American Journal of Public Health," reducing your weight by just 10 percent can significantly reduce your risk of stroke, heart disease, high blood pressure and high cholesterol, and it can also increase your life expectancy.
Why Appetite Increases
Although you may not feel hungry when you aren't dieting, feelings of hunger are normal on a reduced-calorie diet plan. As MayoClinic.com explains, you need to create an energy deficit to lose weight, which means you need to eat fewer calories than your body burns for energy each day. Because your body is not getting all of the calories it needs, it signals you to eat more by sending hunger pangs. When you continue to eat a low-calorie diet, it uses stored energy, in the form of body fat, to perform metabolic functions.
Protein and Appetite
Although you need to be in a caloric deficit to lose weight, the type of food you eat can affect your levels of hunger. According to research from the May 2004 issue of the "Journal of the American College of Nutrition," increasing your protein intake can help you feel full longer, reducing your overall calorie intake. In addition, the research found that high-protein diets improved weight loss, compared to diets based on lower protein levels.
Fiber and Appetite
Although some diets restrict the intake of carbohydrates, there are certain kinds of carbohydrates that can significantly aid your weight-loss efforts. Dietary fiber is a complex carbohydrate that increases feelings of satiety because it takes a long time to digest. Fiber-rich foods also provide more volume than foods without fiber, so you can feel fuller on fewer calories, which can help you control your appetite and lose weight.
References
- "American Journal of Public Health"; Lifetime Health and Economic Benefits of Weight Loss Among Obese Persons; G. Oster, et al.; Oct. 1999
- MayoClinic.com; Metabolism and Weight Loss: How You Burn Calories; Oct. 6, 2009
- "Journal of the American College of Nutrition"; The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review; T.L. Halton and F.B. Hu, M.D., Ph.D.; May 2004
- MedlinePlus: Dietary Fiber
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