Doctor reveals secrets to lasting weight loss without counting calories

“If you think about the problem of overeating, it’s really a problem of over-hunger,” the expert said.(iStock)

“Until you understand what hunger is – what causes it, how to deal with it – then you can’t just eat less, because if you simply eat less, your hunger will increase,” Fung said.“And then you’re always fighting with yourself.”

3 types of hunger

There are three different types of hunger: homeostatic, hedonic and conditioned hunger, Fung shared.

Homeostatic hunger, or physical hunger, isdriven by hormones– the body’s natural indication that it requires food.

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“It’s important to understand the hormonal determinants of hunger and why you eat,” he said.“And that includes things like insulin and cortisol.”

For some people,lack of sleepcan increase hunger in some people, as elevated cortisol levels from stress and fatigue drive the body to eat more, the expert noted.

Hedonic hunger is the concept of eating for pleasure, not because you’re hungry.(iStock)

Hedonic hunger is related to pleasure – eating when you want to, not because you’re physically hungry.

“That’s the idea of dessert,” Fung said.“It’s a rewarding experience.It sets off the pleasure centers in the brain, releases dopamine… and it can go too far.”

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Ultraprocessed foods, including products with artificial chemicals and sweeteners, can create more hunger, making it harder to stop eating them.

Conditioned hunger is “social” hunger triggered by the environment.

Dr.Jason Fung is the author of the new book, “The Hunger Code.”(Bernard Okulaja;Greystone Books)

“You go to the movies;you have to eat.You watch a sporting event;you have to eat,” Fung said.“You watch TV;you have to eat,” he said.“Everything is creating this conditioned hunger, and that’s thefood noisea lot of people talk about.”

“You have to start thinking about the broader implications of why you’re actually eating what you’re eating,” he advised.“Why are you so hungry?That’s the really important question.” 

Top tips for lasting weight loss

Fung offered three “golden rules” for long-term weight loss.

1.Avoid ultraprocessed foods

Because of the way they’re formulated,ultraprocessed foodscan trigger multiple types of hunger at once, Fung said.They tend to be less filling while also increasing the body’s drive to eat, making it easier to overconsume.

Asking yourself why you’re hungry is crucial to mastering weight loss, the expert advised.(iStock)

2.Have an adequate fasting period

Fasting is an eating pattern that alternates between periods of eating and not eating, and has been shown to support weight loss, improvemetabolic healthand help regulate hunger signals.

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ordering coffeeahead, so there’s no extra time spent in front of the donut case – helps to prevent overeating, he suggested.

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Another example is employees feeling inclined to grab free bagels or cookies that are provided during an office meeting, which cues hedonic and conditioned hunger.

“Now you have to figure out how to redesign that physical and social environment, so that you have the proper mindsets and theproper habitsto make you successful in the long term,” Fung said.