How to Reduce Hunger Cravings
How many times have you attempted to start a diet, only to feel so hungry and your cravings so strong that you end up throwing in the towel?
If you find yourself white knuckling your way through the day, here are some tips to help you stick to your calorie deficit without feeling deprived.
There’s this crazy myth that eating every 2 to 3 hours boost metabolism and burns more fat. Ha, wouldn’t that be nice! But, I’m sorry to say, it’s not true. Eating that frequently keeps you constantly focused on food. Then your body gets used to this routine, so eating that often means you’ll get hungry at those times.
I tend to recommend three larger, more satisfying meals that are a good mix of protein, carbs, lots of veggies, and a little healthy fat. Doing so makes you more likely to be able to go longer without getting hungry, and you’re mind won’t constantly be on food.
Protein 🍗 🐠 🥜🥦 is the most filling macro. Eating enough at meals fills you up fast and keeps blood sugar stable. Aim for at least 20-30g of protein, per meal, to keep the hunger in check.
Fill up on foods high in fiber and water, like fruits, veggies, broth-based soups, oatmeal and even protein smoothies. These foods take up more room in your stomach and the fiber keeps you full for hours!
Dieting doesn’t have to equal deprivation. You can incorporate the food you love in moderation and still see results! So long as total calories are in check. The more you restrict, the more likely you are to over eat.
Watch out for foods that are a mix of sweet, salty, crunchy, and creamy like chips, cookies, ice cream, and baked goods. These are easy to over eat and will always have you craving more.
Sugar coffees, soda, juice, and alcohol can pack a big punch of calories but they won’t fill you up or keep you full for long.
Getting enough sleep is key. Not sleeping enough throws your hunger and satiety hormones out of whack and can turn you into the Cookie Monster 🍪👹. You’ll also have less will power the day after not enough sleep.
Over doing cardio and high intensity exercise can make you hungrier. If that sounds like you, prioritize strength training and keep cardio to a minimum. At the end of the day it’s all about the calorie deficit and the proper form and type of exercise balance is key.