Do you feel hungry all the time, even though you are not doing anything demanding or strenuous? The reason behind this might be your sedentary lifestyle.

Nowadays, people have gotten used to sitting for long hours in their workplaces or at home, without involving in any physical activity, making it difficult for them to maintain a healthy weight and lifestyle. Sitting for long hours can create a gap between energy expenditure and intake, leading to hunger pangs. In this article, we will discuss in detail how a sedentary lifestyle contributes to hunger, along with some tips to curb those cravings.

The Science Behind Hunger Pangs with a Sedentary Lifestyle

Hunger is a natural physiological response to the body’s need for energy and nutrients. Energy is needed for the body to function correctly, and it is derived from food.

Our bodies utilize energy through metabolism, and physical activity contributes to this metabolism. If there is a deficit between energy intake and expenditure, that leads to hunger pangs as the body’s way of saying that it needs more nutrients and energy.

When we sit for long hours without getting up and moving, our metabolism slows down. Our bodies have an inactive metabolism response, which, in turn, results in a lower energy expenditure.

When the body utilizes the energy derived from food at a much slower rate, it results in more insulin production to counter the rising glucose levels in the blood. Insulin is a hormone that regulates glucose levels and helps carry it to the cells.

However, high insulin levels restrict the release of stored glucose and the use of stored fats in the body, which is why hunger strikes when we are not physically active.

Moreover, sitting in one place for extended hours creates a monotony that can lead to boredom, diminishing our focus on the task at hand and heightening hunger pangs.

When we are not mentally stimulated, we tend to eat more to compensate for the lack of stimulation.

How to Curb the Hunger Pangs?

If you are someone who is struggling to keep their hunger in check, know that it is possible to curb your hunger pangs regardless of your sedentary lifestyle. You can try the following tricks to keep yourself satiated:.

1. Stay Hydrated

The best way to keep hunger at bay is to drink plenty of water. Staying hydrated not only helps regulate hunger pangs but also helps you maintain your focus and mental clarity.

Sometimes, hunger pangs arise from dehydration, which is why it is essential to keep yourself adequately hydrated throughout the day.

2. Get Some Exercise

Exercise and physical activity contribute to the metabolism process and increase energy expenditure. If you can fit in some form of physical activity into your routine, it will not only speed up your metabolism but also help reduce hunger pangs.

Even small bursts of activity, such as taking a short walk, can make a difference. Studies suggest that short stints of physical activity, even a few minutes, can deliver immediate benefits to your metabolism and insulin levels.

3. Have a Balanced Diet

Eating a balanced diet full of lean protein, fiber and complex carbohydrates can help keep you full for longer durations. Fiber-rich foods are filling and slow down digestion, which results in prolonged satiety.

Moreover, lean protein sources such as chicken, fish, and legumes not only help with muscle growth but also promote fullness. Avoid processed and sugary foods that provide empty calories and make you feel hungry again in no time.

4. Spread Out Your Meals

Instead of having three large meals, try to eat smaller meals throughout the day. Spreading out your meals can help regulate the glucose levels and provide a constant supply of energy to the body, reducing the likelihood of hunger pangs.

Moreover, it keeps the metabolism up and running, resulting in a higher energy expenditure rate.

5. Try Mindful Eating

Mindful eating is a practice where one focuses on the present moment while eating. It involves being aware of one’s body and hunger cues while consuming food. The practice helps reduce overeating and encourages satiety.

Eating slowly and savoring the food can help keep the hunger pangs at bay, as it provides enough time for the body to recognize the consumption of nutrients.

The Bottom Line

A sedentary lifestyle is the primary cause of hunger pangs, as the body doesn’t get enough energy expenditure. It results in high insulin levels, which restrict the utilization of stored fats for energy, leading to a persistent feeling of hunger.

However, by making a few changes in your daily routine, you can quickly combat those hunger pangs. Drinking plenty of water, engaging in some form of physical activity, having a balanced diet, and mindful eating can go a long way in reducing hunger pangs and keeping your body healthy.