Why You Can’t Stop Eating 为什么你总会觉得饿

Today

你是否經常刚吃完不久就饿了？你是否会越吃越多，根本停不下来？你知道饥饿感为何如此无穷无尽吗？阅读本文，来了解下导致无穷尽的饥饿感的原因吧。

Its hard to ignore hunger， a powerful drive designed to get your attention and keep the body from starving.

Regular meals that fill the stomach and intestines should calm it down，but what if youre always ravenous for another bite of food， what should you do？

Hunger is complicated and can have many different 1）triggers， said Dr. Monique Tello， a clinical instructor at Harvard Medical School， practicing physician and director of research and academic affairs for the healthy lifestyle program at Massachusetts General Hospital.

Medical reasons：

First， its important to rule out any medical issues. Anybody who is feeling very hungry all of the time and isnt able to gain weight or is losing weight should see a doctor， Tello said.

Psychological reasons：

If there isnt an 2）underlying medical issue， the problem could be in the head.

Its reasonable to be hungry every three to five hours given how thehuman digestive system works. But ever-present food marketing on TV and the constant stream of food on social media can trigger people to eat often and a lot.

“There are also deeply ingrained cultural triggers， like the idea of eating three meals a day plus snacks，” Tello said， “The more you eat， the more you want to eat.”

“The more people eat， the larger the stomach gets. The stomach can stretch to 3）accommodate large amounts of food — its a 4）distensibleorgan. Then if its empty， it signals hunger. Well， if youve got a huge stomach from eating so much so often， the minute your stomach is empty， its signaling you to eat and youre going to eat more.”

A persons state of mind can play a role， too. Stress can increase levels of ghrelin， research has shown， and being sleep deprived is associated with higher levels of the hunger hormone.

5）Boredom， anxiety and depression can also send people looking into the refrigerator when theyre not truly hungry.

Lifestyle reasons：

Sometimes the best answer to the question “Why am I always hungry？” is the simplest one： Youre eating too little， exercising too much， or both.

So， what is the solutions？

Dont make yourself hungrier than you need to be： Limit your exposure to TV and social media.

Get honest： Ask yourself， “Am I really hungry？ Or am I bored？” Remove yourself from any food temptations if its the latter.

Consider intermittent fasting： It can reconnect you with true， biological hunger; make it easier to recognize feeling full.

Feel fuller by adjusting the quality of your diet： Avoid processed carbohydrates and sugars found in foods like white bread， baked goods and 6）cereal. Aim for a satiating diet higher in fiber， protein and healthy fats，Tello advised. Such choices will keep you more satisfied， longer.

饥饿是很难忽视的，这是一种强大的驱动力，旨在引起你的注意力，防止身体挨饿。

填饱肚子的常规膳食应该会让它平静下来，但是如果你总是贪婪地想再多吃一口，该怎么办？

哈佛医学院临床讲师、执业医师、马萨诸塞州总医院健康生活方式项目研究和学术事务主任莫妮克·泰洛博士说，饥饿感的产生很复杂，可能有许多不同的诱因。

健康因素：

首先，排除一切健康问题，这点很重要。泰洛说，如果一直感到非常饿，体重未增加或正在减轻，就应该去看医生。

心理因素：

如果没有潜在的健康问题，那么问题可能出在心理上。

考虑到人体消化系统的工作机制，3～5 小时饿一次是合理的。但电视上不断出现的食品广告和社交媒体上的美食诱惑会促使人们经常大快朵颐。

“还有根深蒂固的文化诱因，比如一日三餐加零食的观点，”泰洛说，“你吃得越多，你就越想吃。”

“人吃得越多，胃就越大。胃可以扩张以容纳大量的食物——这是一个可膨胀的器官。如果胃是空的，就会释放饥饿信号。如果你经常吃得太多，胃就会变大，那么你的胃一空，它就提醒你要吃东西，你会吃得更多。”

心态也会起作用。研究表明，压力会增加饥饿激素的水平，而睡眠不足也会导致饥饿激素水平升高。

无聊、焦虑和抑郁也会让人在不太饿的时候翻找冰箱。

生活方式因素：

有时候，对于“为什么我总是觉得饿”这个问题，最简单的最佳答案：你吃得太少，运动太多，或者两者兼而有之。

因此，解决对策有哪些？

不要让自己产生没有必要的饥饿感：少看电视和社交媒体上的美食。

要诚实地问问自己：“我真的饿了吗？还是我很无聊？”如果你是无聊想吃东西，那就要抵制食物的诱惑。

考虑间歇性禁食：让你重拾真实的生理饥饿感，更容易识别饱腹感。

通过调整饮食质量让自己更饱：避免白面包、烘焙食品和谷类食品中的精制碳水和糖。泰洛建议，应以富含纤维、蛋白质和健康脂肪的饱腹饮食为主。这样的选择会让你更容易产生饱腹感、餓得更慢。