Day 15 Sleep

Physical activity - If the person is not very active during the day, they may not feel hungry. Encouraging them to be active will be good for their wellbeing and may increase their appetite. Equally, if the person is very active or restless (walking about or fidgeting) they may use extra calories and need to eat more to replace them.

Lack of sleeping is another thing that can make you overweight and maybe obese. Lack of sleep can make you hungry by increasing the calories you eat and reduces energy expenditure which means more calories in and fewer calories out. When people stay awake all night they eat snacks that gives them high calorie. Professor Wright said: “Just getting less sleep by itself is not going to lead to weight gain. But when people get insufficient sleep it leads them to eat more than they actually need” (Wright, 2013).

One problem behavior I am ambivalent about working on is my late night snacks and eating. Even though I am an active gym member, I still have a problem with eating late at night. I work late until midnight, so I like to eat a snack or sometimes a meal when I get home as I watch a movie before bed. I am able to hold my cravings for foods all day; however, as soon as I get home I will eat anything I crave.

Once you eat food you should stop as soon as you get full so you don’t over feed yourself and crave food more and more. I would try and make a routine in my eating habits throughout my day and try to keep myself busy so I don’t get bored and start to think I am hungry when I am just bored. Eating fast food makes you gain a lot of carbs and Greece and when you add on a drink like soda you get a ton of sugar which makes it harder to break down fat. Making home cooked meals is so much better for your health because you don’t get hungry as fast and standing and being active is good instead of sitting in your car waiting in line for food. Replacing water or healthy juices with your meals is better than sodas so your food can digest and not turn into

Appetite is the desire to eat and the inner motivating force to pursuit, choose, and consume food [11]. Appetite is thought to be a complicated process which regulation involves the gastrointestinal tract, many hormones and the nervous system [12]. Nevertheless, satiation and satiety are involved in this complex process and both are associated with the inhibition of eating. Satiation is the feeling of satisfaction that makes an individual stop eating during a meal( intra-meal), while satiety is the feeling of fullness that carry on after eating, inhibiting further consumption of food till feeling of hunger appears again [11][13][14][15].

There are numerous factors associated with hunger, satiety and food intake that affect people every day, both internal and external. The most recognizable to me, falling under both the internal and external categories, deal with hunger. While my stomach does do a good job of letting me know when it’s empty and looking for a refill, by way of grumbling, I can admit that I fit in the “customary eating patterns” category – I eat at the same time every day, so when I miss a scheduled mealtime, I can easily convince myself that I’m starving (I tend to have a flair for the dramatic) and begin looking for a meal quickly.

When you’re struggling with a craving or feel driven to eat mindlessly, stop and determine what you are feeling. Condition yourself to learn the difference between physical and emotional hunger. I crave eating junk food any time something good happens and when something bad happens I tend to avoid eating. But when I am truly hungry, I will eat healthy foods.

Cut down on frequency in sugary foods and drinks (it’s better to have large amount of sweets once a day rather than small amounts few times a day)

Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed.

Right out of the gate, we can see where a problem may arise. Contrary to how we feel, hunger and satiety, as well as how we respond to them, don’t come from the stomach. They come from our brains.

In addition to limiting sugary foods and refined carbohydrates, eating habits play an important role in controlling craving for food. Following right eating habits will boost your energy levels and keep you energized throughout the day.

Constant feelings of hunger can throw you off your weight loss plan. Why am I always hungry? It seems like you never feel full enough to stop thinking of food or eating. This can be frustrating, especially if you want to lose or maintain a certain weight goal.

Stop over eating. Eat smaller portions more often. The healthiest is to have 5-6 meals a day. If you can 't eat that many times, try to have a filling breakfast and eat smaller meals or snacks during the day. Avoid three course, calorie packed dinners. Your body doesn 't need that much energy for the few more hours you will be awake. Most of the energy will be stored in fat which makes you gain weight.

It may sound strange, but if you allow yourself to eat more often by little, will minimize unnecessary desire for food and the chances of

1. Eat a small snack prior to going out, or at least ensure that you are not ravenous. If you are too hungry, especially to the point of feeling irritable, your desire to eat anything and everything can easily override your desire to choose a healthy option.