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Causes of increased appetite and how to reduce it
Author: Nikita Shilkin - Candidate for Master of Sports in Powerlifting and gym trainer. All articles by the author ➤
The necessary and sufficient condition for weight loss is a caloric deficit in the diet. This means you must consume fewer calories from food than you expend. Many people find this challenging because they constantly feel the urge to eat more. In this article, we will explore possible reasons for an excessively strong appetite and how to bring it back to normal. The reasons for persistent hunger can be conditionally divided into metabolic causes and psychological causes. Metabolic Causes of Excessive AppetiteLow Sensitivity (Tolerance) to Leptin Leptin is a hormone that induces feelings of satiety and is synthesized by adipose tissue. However, if high levels of leptin are maintained for a prolonged period, tolerance (insensitivity) develops. Consequently, the body “thinks” that food is insufficient, despite an actual surplus. This is typically seen in individuals with obesity, where many overweight people feel hungry constantly, regardless of how much they have just eaten. Symptoms:
The best diagnostic tool is a leptin level test, conducted after 8-14 hours of fasting. If leptin levels are above normal, take measures to address it. The goal is to reduce leptin levels so that sensitivity to it gradually increases and appetite normalizes. What should you do for this? 1. Eliminate all quick carbohydrates from your diet. They stimulate insulin secretion much more than slow carbohydrates do. High insulin levels initially cause leptin resistance, followed by insulin resistance (type 2 diabetes). Insulin and leptin are interrelated; a change in one affects the other. Insulin increases leptin production. Those who always have high levels of insulin in their blood will eventually develop leptin resistance. Additionally, insulin is the most potent hormone that stimulates fatty acid synthesis. 2. Get more sleep. An individual needs 7-8 hours of sleep per day. Even a 2-3 hour sleep deficit increases ghrelin levels (the appetite-stimulating hormone) by 15% within 2 days, while decreasing leptin production by 15%. 3. Lose weight. This is the most challenging recommendation to implement, but it is the most effective. The mechanism is simple: less fat means less leptin, which increases sensitivity to it, leading to normal appetite. 4. Boost your metabolism. This will normalize metabolism and bring insulin and leptin levels to normal. The best option is fractional nutrition and frequent (ideally daily) exercise. Hypothyroidism Hypothyroidism is insufficient secretion of thyroid hormones - thyroxine (T4) and triiodothyronine (T3) - that regulate the metabolism rate. In hypothyroidism, it slows down. This leads to obesity, which also increases the level of leptin in the blood. Diagnosis is done through a thyroid hormone test. Treatment is carried out by an endocrinologist and usually consists of taking thyroid hormones. Hypogonadism Hypogonadism is insufficient production of androgens, primarily testosterone. Androgens normalize leptin secretion, and without them, its level rises. Metabolism also slows down, and estrogen levels in the blood increase, which stimulates obesity and increases appetite even more, especially cravings for sweets. As a result, muscle mass quickly decreases, while fat increases. Simultaneously, appetite gradually intensifies. Diagnosis involves testing for sex hormones. Treatment is only under the supervision of an endocrinologist. Increased Prolactin Prolactin is a hormone secreted by the pituitary gland. Prolactin is most often elevated due to contraceptive use, pregnancy (which is considered normal), or as a result of taking anabolic androgenic steroids (AAS). Among other effects, it causes water retention in the body, stimulates fat gain, increases appetite, especially cravings for carbohydrates, and increases leptin secretion. Symptoms:
The best diagnosis is a prolactin test. It is easily treated with Dostinex at a dose of 0.25-0.5 mg every 4 days. A consultation with an endocrinologist is recommended, as high prolactin levels can be a symptom of serious diseases. Water Deficiency An extremely common cause of insatiable hunger. Areas of the brain responsible for eating behavior often confuse thirst with hunger. Drink 30-40 grams of pure water per kilogram of body weight daily. Electrolyte Deficiency In this case, your body is trying hard to replenish them and, therefore, seeks to consume as much food as possible. The solution to this problem is straightforward – drink plenty of mineral water for several days or weeks. It’s very simple to find one that suits you – it will taste better than the others. Try different types and find the right one. Vitamin Deficiency Similar to the previous case. The body needs vitamins, and it tries to obtain them from wherever possible. The solution is to take a vitamin-mineral complex, preferably in double or triple doses, to quickly eliminate the deficiency. Psychological Causes of Excessive AppetiteStress For many people, the response to stress is a feeling of hunger. The only solution is to get rid of stress and rest more. Sleep at least 8 hours a day. Limit time spent on the internet and watching TV. Taking vitamins and nootropic supplements can also be beneficial. Consult with a psychologist or neurologist. Lack of Dietary Control Simply put, it’s the habit of overeating. This is exceedingly common. The solution is to plan in advance what, how much, and when you will eat. It is very helpful to prepare all your meals for the day in advance and portion them out. The effectiveness for weight loss when following a regime and proper diet is absolute. Boredom A trivial but frequent cause. When you have nothing to do, your thoughts automatically switch to reflections about yourself and your internal state, and even the slightest feeling of hunger seems intense. The solution is to engage in an active activity. That is, not reading or watching series, but something that requires your active participation. Go for a walk, tidy up at home, or go to a workout – the options are limitless! Alcohol Besides the fact that it stimulates digestive activity in small doses, it also suppresses the function of the cerebral cortex, which regulates the instinctive desire to eat everything available right now. Thus, you weaken your control over eating behavior. As a result, the amount consumed at one sitting can increase by 2-3 times. The solution is to give up alcohol. SIMILAR ARTICLES
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