Are you trying to lose weight and balance your energy levels naturally? If so, look no further than the hunger hormone ghrelin. Ghrelin is released in the stomach and sends a signal to the brain telling your body it is time to eat. This hormone is considered a cyclic hormone. Ghrelin rises in the body before a meal and drops to its lowest about an hour after you have eaten. Many individuals are surprised to learn that overweight individuals typically have lower ghrelin levels and are more sensitive to ghrelin and its effects on hunger.
Control Your Hunger Hormone Ghrelin
The foods you eat and when you eat impact your hunger hormone ghrelin. If you are tired of unsuccessful dieting, the following six tips can help you control your hunger hormone ghrelin, minimize your cravings, reduce your hunger, and make you feel satisfied.
Avoid Processed Foods
Processed foods and refined carbs may taste great; however, they are high in calories and low in nutrients. Studies have shown that these processed foods and drinks activate the brain’s reward center, leading to overeating. When you consume a meal, a message from the digestive tract to the brain signals you have eaten enough food. Processed foods interfere with this process, resulting in dis-regulation of appetite. Avoid the following types of foods as they can increase your appetite and the desire to overeat-
- Candy, chocolate, or ice cream
- Fried foods like French fries
- Pizza
- Salty snacks, including chips and pretzels
- Sweet treats like brownies, cakes, cookies, donuts, pastries, or pies
- Sweetened beverages and sodas
- White bread, pitas, wraps, rolls, or tortillas
Exercise to Eradicate Weight
To lose weight, you must burn more calories than you consume. Most doctors recommend at least 30 minutes of moderate exercise daily, such as running or walking. Studies have shown that moderate exercise increases ghrelin.
Burst training is the best type of exercise for improving ghrelin levels. It helps enhance weight loss, burn belly fat, and reduce ghrelin levels. This exercise includes 30 seconds of high-energy exercise using your maximum effort, followed by 30 to 60 seconds of low-impact exercise during recovery. Studies have shown a decline in ghrelin concentration levels following a burst training cycle. Burst training helps curb your appetite long-term and assists with weight loss.
Get a Good Night’s Sleep
Adults who sleep between seven and nine hours have shown improved ghrelin levels, reduced hunger, and decreased body weight. Less than seven hours of sleep can increase ghrelin levels and cravings for sweets, processed foods, and carbohydrates.
If you are having trouble getting the recommended amount of sleep, follow these sleep hygiene tips-
- Consistency is Key. Go to bed at the same time every night and wake up at the same time every morning, including on weekends.
- Make Your Bedroom Conducive to Sleep – Your bedroom should be a relaxing place that is quiet, comfortable, dark, and at a comfortable temperature.
- Avoid blue lights—Blue light-emitting devices like computers, smartphones, tablets, and televisions can interfere with the body’s ability to produce melatonin.
- Avoid caffeine, alcohol, and large meals in the late evening – Eating too late, consuming alcohol, or drinking a caffeinated beverage can interfere with a healthy night’s sleep.
- Exercise – Physical activity during the day can help you get a good night’s sleep. Exercise early in the day to avoid interfering with your sleep schedule.
Go with Your Gut
Your gut health affects every aspect of your health. Gut bacteria can alter your appetite, affect ghrelin production, and impact your body weight. When your gut becomes imbalanced, you will experience digestive issues, bloating, and weight gain. You can improve your digestive health and weight loss efforts by eating fermented probiotic-rich foods, including-
- Kefir
- Kimchi
- Kombucha
- Miso
- Sauerkraut (Choose an unpasteurized sauerkraut that contains live bacteria.)
- Tempeh
- Yogurt (Read the label to ensure it has live or active cultures)
Manage Your Stress Levels
If you have ever suffered long-term, chronic stress, you know how it can affect your health. During high periods of stress, you are likely to seek out high-carb comfort foods, overeat, consume alcohol, not get a good night’s sleep, and be more sedentary. All of these can contribute to weight gain. Some of the best stress management techniques to incorporate into your life include-
- Aromatherapy
- Deep breathing exercises
- Guided imagery
- Journaling
- Meditation
- Prayer
- Progressive muscle relaxation
- Yoga
Eat Smaller Meals Frequently
Rather than eating three large meals, try eating six small meals throughout the day. Eating this way helps stabilize glucose levels, reduce the risk of overeating, minimize hunger, and stabilize ghrelin levels. Extreme and overly restrictive crash diets in terms of calories can increase ghrelin levels.
Ghrelin levels should naturally decrease after meals and stay low for approximately three hours. When ghrelin levels begin to increase, you will notice more hunger. Eating small meals throughout the day will keep you satisfied and your hunger levels at a minimum. Choose nutrient-dense foods like complex carbohydrates, healthy fats, protein, and nutritious vegetables when choosing foods.
Ready for Healthy, Sustainable Weight Loss
The hunger hormone ghrelin increases appetite. In healthy adults, ghrelin decreases after meals; however, if you eat the wrong foods, are stressed, or do not get enough sleep, your hormones will not function properly. Making dietary changes, managing stress levels, and exercising will help you control your hunger hormones naturally.
Our integrative medicine practitioners specialize in healthy, sustainable weight loss programs. We evaluate your overall health, family history, lifestyle and exercise habits, and unique dietary needs to develop a practical and easy-to-follow plan. Our recommended treatment protocols will help regulate your hunger hormones, increase your metabolism, and improve your weight loss efforts.
