Why, despite a healthy diet and regular exercise, does the weight not fall as you would like? Do you feel like you're constantly hungry, even when you're eating enough calories? Maybe it's time to focus on the hunger hormone, as controlling it can help with better metabolism and weight loss without the yo-yo effect.
Understanding the Hunger Hormone
Ghrelin, also known as the hunger hormone, is released in the stomach and affects appetite and controls various metabolic processes. Its high level often makes it difficult to maintain the desired weight, especially during slimming diets, as it sends a signal about the need to store fat reserves.
This can cause the metabolism to slow down and often leads to an unpleasant yo-yo effect after completing the diet.
4 proven ways to block the hunger hormone and boost your metabolism
1. Intense physical exercise
Scientists have discovered that intense physical activity greatly reduces the level of ghrelin in the body. After a strenuous workout, such as running on a treadmill, the hunger hormone remains blocked for several hours, reducing appetite and aiding in weight loss.
The results are particularly pronounced in women, suggesting that certain types of exercise can greatly help control hunger. However, more moderate exercise, such as slow walks, often does not decrease ghrelin levels, and sometimes even slightly increases them.
2. Eating a protein breakfast
The first meal of the day has a strong effect on ghrelin levels. A protein-rich breakfast reduces its production and thus helps to reduce the feeling of hunger during the day. Scientists recommend a breakfast with a low sugar and fat content, which will help the body to stabilize hormones. It is also recommended that you eat breakfast immediately after waking up, as this prevents ghrelin levels from rising faster.
3. Stabilization of blood sugar
Fluctuations in blood glucose can stimulate the release of ghrelin. Foods rich in fiber help to keep sugar levels stable, which reduces the production of the hunger hormone. It is important to eat meals at regular intervals, every 3 to 4 hours, to prevent excessive sugar swings and hunger.
4. Sufficient sleep and stress management
Sleep and stress control play an important role in ghrelin regulation. Lack of sleep and high levels of the stress hormone cortisol increase the feeling of hunger.
Physical activity is also beneficial in combating stress, as it helps regulate cortisol and at the same time stimulates the release of mood-enhancing hormones such as dopamine and serotonin.
