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How to Tame Your Hunger Hormones & Keep Your Appetite In Check

March 1, 2023

Are you tired of feeling like a slave to your appetite? Or do you find yourself constantly reaching for snacks, even when you’re not really hungry? It can be frustrating and overwhelming to constantly feel like your appetite is in control of you, rather than the other way around.

The culprit for this is the hunger hormones. These little guys are responsible for controlling your appetite and when they’re not functioning properly— it can lead to constant cravings and overeating.

Fear not! There are ways to tame your hunger hormones and keep your appetite— in check!


What are hunger hormones and how do they affect appetite?


Hunger hormones play a significant role in regulating your daily life, including your appetite, energy levels, and weight. These hormones, including ghrelin, leptin, cortisol, and thyroid hormones, can influence how much you eat, how you store energy, and even how much you weigh. If you’re experiencing fluctuations in weight or energy or problems with appetite, it’s possible that your hunger hormones may be the cause.

  • Ghrelin – It is a hormone that makes you feel hungry. It is released when you are low on stored energy, fasting, or starving.
  • Leptin – A hormone that is secreted by fat cells that suppress appetite, telling you that you should stop eating. It also has a role in long-term weight regulation, going down in periods of starvation and being higher in the obese.
  • Cortisol – Cortisol has many functions in the body, including regulating salt, insulin, blood pressure, and immunity. When you are stressed, your body releases more cortisol, increasing your blood sugar by breaking down carbohydrate stores and inhibiting insulin. This can lead to diabetes, weight gain, and fat storage.
  • Thyroid Hormones – People with thyroid conditions like hypothyroidism often have weight issues because thyroid hormones play a role in weight regulation. Hypothyroidism can cause low appetite, slowed metabolism, and weight gain, while hyperthyroidism can cause increased appetite, increased metabolism, and weight loss.


Primary dietary interventions


Here are some basic dietary strategies that can assist in maintaining your hunger hormones, and helping you to accomplish your goals, including remaining satiated, enhancing your energy, or keeping your weight in check.


  • Exercise Evidence shows that exercise is crucial for maintaining good health because it works to prevent obesity. Leptin sensitivity, insulin sensitivity, and ghrelin levels can all be improved with regular exercise.
  • Don’t Consume Too Many Simple Carbs – Consuming a lot of carbohydrates in your diet will cause your ghrelin levels to surge after eating and you will experience a quicker feeling of hunger.
  • Avoid Crash Diet – Crash dieting, which involves severely cutting back on calories, will cause a rise in ghrelin levels, making it difficult to maintain the diet long-term.
  • Sleep – One study shows that sleep restriction may adversely affect changes in body composition. Regularly getting a good night’s sleep will help to lower your cortisol levels and maintain stable, controlled levels of ghrelin.




If you’re struggling to control your appetite, it can be helpful to understand how your hunger hormones work. Keeping your appetite in check, regular exercise, a proper diet, and enough sleep will help to regulate your hunger hormone.

Contact us today for a hearty and healthy meal that will keep your hunger hormone in line. At Hearty Health, we don’t just create appetizing meals – we also guarantee that they are nutritious and will help keep your hunger hormones in check.



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