Get enough sleep to regulate the appetite hormone level.
Have you ever noticed that when you’re tired, you eat more and more often? Moreover, you do not feel very full after a meal or snack. Responsible for this state are two hormones that regulate appetite: ghrelin and leptin. Ghrelin is produced in the stomach, particularly when our stomach is emty. As a result of its action our appetite increases and we get hungry. Leptin, produced in fat cells, has a contradictory effect on our body: if the concentration is high, we feel satisfied, our appetite decreases, and the insulin level in the blood lowers. What do these hormones have to do with sleep? People who don’t get enough sleep produce large amount of ghrelin responsible for the feeling of hunger while the production of leptin reduces. The conclusion? When we sleep too little, we constantly feel the need to eat, especially food rich in sugars. And because the level of leptin is low, it is hard to satisfy hunger even after a full meal. Even two nights in the row without good night’s sleep can disrupt appetite hormone level, so the best you can do is to get enough sleep every night.
Monitor what you drink
Where do the calories that you assimilate each day come from? It’s obvious – from the meals. However, it turns out that a significant part of the energy in the diet of many of us comes not from food but the drinks. Fruit juice, carbonated beverage, a couple of coffee with cream and sugar, wine with dinner – they are only liquids, right? You may think that you eat almost nothing and you still gain some pounds. How? Remember that the bottle of fruit juice, which is 500 cal (equivalent to a small dinner), includes mainly simple sugars. You provide yourself the same amount of calories by drinking 2 lattes. What you can do? Replace sugary drinks with mineral water or unsweetened tea, for example (fruit tea) and you’ll save yourself a worthless sugar (one can of soda or fruit juice can contain up to 3 tablespoons of sugar). If you drink juices, carbonated beverages or alcoholic cocktails, pour them to tall, skinny glasses rather than to those low and wide ones. It has been proved that using these low and wide glasses we drink a lot more, because visually we feel that they have less capacity, which is not true.