Hunger Hormones

Q: What are the “hunger hormones” and can they be controlled?

A: Ghrelin is a hormone that is produced in the stomach, and levels rise before meals to signal hunger, then fall quickly after eating and stay low for about three hours. Leptin—a satiety hormone produced in fat tissue—suppresses hunger by signaling the brain that the body has enough stored energy.

You can’t “outstmart” your hunger (hormones), but here are some tips to help you honor and manage them.

Eat on a schedule. When going too long without eating, you may become so hungry that you end up overeating. Most people do best with three meals, plus a snack if you go more than about five hours between meals.

Get adequate sleep. Some research suggests that when we lack sleep, our ghrelin levels will be higher the next day. Most adults need seven or eight hours per night.

Engage in regular physical activity. Not only is this good for your overall health, but it can increase levels of certain satiety hormones and reduce leptin resistance.

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