Why do some individuals have a propensity to snack before bed? Are you still indulging in french fries and potato chips while engrossed in a drama? How can one effectively control their appetite? This quandary poses a substantial challenge for those striving to shed pounds. Failing to manage it appropriately can result in weight loss being a breeze, while excessive control can lead to overeating. To skillfully regulate your appetite, here are four noteworthy tips.
The desire for sugary, salty, and starchy foods tends to peak around 8 pm. When you find yourself devouring a large bag of potato chips, it signifies that your body’s circadian rhythm has transitioned into nighttime. This period is when the craving for sweets, salty substances, and starchy foods is most pronounced, indicating the height of your hunger. Researchers from Brigham and Women’s Hospital in Boston discovered that, irrespective of the subjects’ wake-up time or the timing of their last meal, cravings for these types of foods reached their peak around 8 pm. The subjects reported feeling hungry during this time, as their internal clock obliges them to consume more food at night.
Though the reason for this phenomenon remains unclear, researchers operate under the assumption that it aligns with evolutionary principles. As Senior Study Author Steven Shea, Ph.D., Director of the Center for Occupational and Environmental Toxicology Research at Oregon Health & Science University, explains, “From an evolutionary perspective, it makes sense.” He postulates that individuals who stored food as body fat during times of scarcity had a higher chance of survival.
Interestingly, it appears that our bodies have a propensity to convert food into fat and store it primarily at night when we tend to overindulge. Prior research has demonstrated that individuals who consume a large meal in the morning experience more weight loss compared to those who consume the same number of calories later in the day. Hence, staying up late no longer serves as a prudent survival mechanism but emerges as an entirely unhealthy lifestyle choice. Fortunately, our appetite isn’t solely governed by circadian rhythm. Here, we present four techniques to help curb your hunger and prevent late-night cravings adeptly.
1. Ensure adequate sleep
Studies reveal that when hunger peaks, the desire for sleep diminishes. While work commitments may hinder your ability to get to bed early consistently, whenever the opportunity arises, opt for an early slumber. By doing so, you can effectively quell late-night cravings and potentially find yourself asleep during the period of strongest appetite. Sufficient sleep has also been shown to facilitate healthier eating choices and reduce the risk of obesity.
2. Avoid eating while watching television
During late-night drama binge sessions, refrain from accompanying your viewing with a bag of french fries or potato chips. In these moments, your attention is solely focused on the screen, making it easy to mindlessly consume excessive amounts. It is crucial to consistently remind yourself to be mindful of your eating habits during these times. Instead of snacking while watching, consider saving your favorite TV series for post-dinner viewing. It can serve as both a reward and a pleasant addition to your healthy diet.
3. Chew a piece of mint gum
This trick encompasses three benefits: keeping your mouth engaged, enjoying the flavorful gum, and signaling to your brain that you are eating. The act of chewing gum stimulates blood flow to the hypothalamus, which prompts the brain to release serotonin, a chemical responsible for eliciting feelings of well-being. Consequently, devouring a substantial candy bar loses its appeal. Research from Wheeling Christian University reveals that sugar-free mint gum is particularly effective. The mint flavor helps alleviate hunger pangs and curtails calorie consumption.
4. Opt for a few high-quality snacks if necessary
Remember, you are not a machine. It is acceptable to cater to your food cravings, provided you limit intake to around 150 calories. Instead of grabbing a mainstream chocolate bar, consider savoring a small piece of organic chocolate. It contains more potent antioxidants and a rich chocolate flavor that satiates your sweet tooth entirely. This principle holds true for all unhealthy foods. When you find yourself unable to resist certain snacks, prioritize indulging in high-quality options while exercising moderation.
Source: 39 Health Network (www.39.net)
Note: This article requires written authorization for reproduction.
Why do some people always like to eat snacks before going to bed? Do you still eat french fries and potato chips while watching dramas? How can I control my appetite? This is the biggest problem faced by people who want to lose weight. If they don’t manage it well, they can lose weight easily; if they control it too much, they can easily lead to overeating. Here are 4 tips to skillfully control your appetite.
The body’s craving for sweet, salty and starchy foods peaks around 8 pm
When you can’t help but eat a big bag of potato chips, it means that your body’s circadian rhythm has reached night. At this time, you really crave sweets, salty foods and starchy foods. This is also the time your The hungriest moment.
Researchers at Brigham and Women’s Hospital in Boston put 12 healthy people in a controlled laboratory environment to track how circadian rhythms affect what people eat. So what did they find? No matter what time the subjects woke up and no matter what time they ate their last meal of the day, their cravings for sweet, salty and starchy foods peaked around 8 pm, and they felt hungry ok Our body’s internal clock has pre-programmed our appetite to want us to eat more at night.
Although it is unclear why this happens, researchers have a theory. “From an evolutionary perspective, it makes sense,” said senior study author Steven Shea, Ph.D., director of the Center for Occupational and Environmental Toxicology Research at Oregon Health & Science University. When evolved humans faced starvation, those who stored food as body fat had a better chance of survival.
Cravings for sweet, salty and starchy foods peak around 8 pm Our body’s internal clock has pre-programmed our appetite to want us to eat more at night.
It seems that our bodies prefer to convert food into fat and store it at night when we gorge on it, rather than in the morning. Previous research has shown that people who eat a large meal in the morning lose more weight than those who save it for the end of the day, even if their overall calorie intake is the same.
From today, staying up late is no longer a wise survival mechanism, but a completely unhealthy life choice. Fortunately, your body’s circadian rhythm is not the only deciding factor when it comes to eating or not. Here are 4 ways to help suppress appetite and prevent late night hunger pangs.
👉 Recommended reading: Will losing weight increase your appetite? Three undefeatable rules you must learn! Nutritionist Li Ziyi: 6 fat-reducing foods reduce gastrointestinal absorption
4 tricks to suppress appetite effectively
1. Go to bed early
Research shows that when your hunger levels are at their peak, you are less likely to want to sleep. Maybe your work schedule is very busy and it is impossible to go to bed early. But whenever you have the chance to go to bed early, turn late night hunger in the cot by going to bed as early as possible so that your appetite is at its strongest, you may already is sleeping
Also, research shows that getting enough sleep can help you make healthier eating choices and reduce your risk of obesity.
Nip late night hunger in the bud by going to bed as early as possible so you are likely to be asleep when your urge to eat is strongest.
2. Don’t eat while watching TV
When you’re sitting in front of the TV watching late night dramas, don’t let a bag of french fries or potato chips go with you. At this stage, you will only focus on what is happening on the screen, and you will not pay attention to how much you put in your mouth. During these times when you tend to overeat, you must always remind yourself to pay attention! Rather than watching it while eating snacks, it is better to save the TV series for watching after dinner, and use it as a reward and icing on the cake of your healthy diet.
3. Chew a strip of mint gum
This trick does three things: Chewing gum keeps your mouth busy and the gum tastes good, and it signals to your brain that you’re eating.
The act of chewing causes blood to rush to your hypothalamus, which causes your brain to release the feel-good chemical serotonin. Suddenly, in your mind, eating a big candy bar doesn’t seem so important to you now.
According to research from Wheeling Christian University, sugar-free mint gum is the best choice for people because the mint flavor can make you feel less hungry and eat fewer calories.
4. If you can’t help it, choose to eat a few high quality snacks
You are not a robot. It’s fine to meet your own food needs, just limit food to 150 calories. Instead of one of those chocolate bars at the checkout counter, try a small piece of organic chocolate. It contains more powerful antioxidants and a rich chocolate flavor that will fully satisfy your sweet tooth.
Instead of one of those chocolate bars at the checkout counter, try a small piece of organic chocolate. It contains more powerful antioxidants and a rich chocolate flavor that will fully satisfy your sweet tooth.
The same rule applies to all the unhealthy foods you need: When you must indulge, indulge yourself. Choose some quality snacks and eat them in moderation.
Source: 39 Health Network www.39.net
Do not reproduce without written authorization
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