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Are you struggling to manage your hunger while trying to lose weight? In this informative video, "How to Conquer Hunger and Master Weight Loss," we explore effective strategies to control hunger and enhance your weight loss journey. Discover practical tips, including mindful eating techniques, the importance of hydration, and the role of nutrient-dense foods in keeping you satisfied. Learn how to balance your meals, recognize true hunger cues, and implement simple lifestyle changes that can make a big difference. Whether you're just starting out or looking to refine your approach, this video is packed with insights to help you conquer cravings and achieve your weight loss goals. Don't forget to like, subscribe, and hit the notification bell for more health and wellness tips!
00:00 Introduction
00:40 How and why we feel hunger? Physiology of Hunger.
Why we need food? How hunger is regulated by hormones?
Role of Ghrelin -
Hunger is a complex physiological process regulated by multiple systems in the body, primarily involving the brain, digestive system, and hormones.
###01. *Role of the Hypothalamus:*
The hypothalamus, a region of the brain, plays a central role in regulating hunger and satiety. Two main areas within the hypothalamus are involved:
2. *Hormonal Regulation:*
*Ghrelin:* This hormone is produced primarily in the stomach and stimulates hunger. Ghrelin levels rise before meals and decrease after eating.
*Leptin:* Produced by fat cells, leptin signals the brain to reduce appetite and increase energy expenditure. Higher levels of body fat typically lead to higher levels of leptin, which can suppress hunger.
*Insulin:* Released by the pancreas in response to blood sugar levels, insulin also plays a role in signaling satiety.
3. *Gastrointestinal Signals:*
*Stretch Receptors:* As food enters the stomach, it stretches, activating stretch receptors that signal the brain via the vagus nerve to induce feelings of fullness.
4. *Blood Glucose Levels:*
Fluctuations in blood glucose levels can influence hunger. Low blood glucose triggers the sensation of hunger, while rising levels after a meal contribute to feelings of fullness.
5. *Neurotransmitters:*
*Serotonin and Dopamine:* These neurotransmitters in the brain are involved in the regulation of appetite and food intake, influencing mood-related eating behaviors.
6. *Psychological and Environmental Factors:*
7. *Circadian Rhythms:*
Together, these systems work in concert to maintain energy balance in the body, ensuring that we eat when energy is needed and stop when we've consumed enough.
03:05 Why it is so difficult to control hunger?
03:12 Food Addiction
03:57 Insulin Resistance
04:23 Inadequate protein intake
04:49 Less fibre intake in diet
05:11 Less Fat
05:29 Inadequate sleep. Stress. Dehydration. Circadian rhythm dysfunction.
05:36 Tips to control Hunger
06:09 Come out of food addiction
06:42 Start Gradually
07:04 Training our body to use fat as a fuel
08:00 Eat adequate protein. lean proteins like boiled eggs, Chicken.
08:33 Fiber intake
08:42 Healthy fat. Eating adequate fat is important to stay hunger free.
08:53 Water intake
09:03 The order of food. First protein, fat and fibres. Then small quantity of carbohydrates.
09:30 Sleep, Stress management
09:43 Outro
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