Trying to lose weight and constant hunger is a recipe for disaster. This will likely result in you quitting before you reach your goal let alone maintaining any form of results in the long run. Luckily hunger can be controlled when dieting by doing the basics well and formulating them seamlessly into your life.
1. Don’t excessively restrict calories. There are many different mechanisms in the body that regulate hunger such as the hormone Ghrelin and drastic reduction in calories can stimulate this which basically tells your body it needs fuel. Start with basic portion control rather than eliminate certain food groups such as carbs that can make up a good portion of people’s diets.
2. Prioritise protein sources throughout the day. Protein along with being an essential macronutrient is quite difficult for the body to breakdown and therefore slower to digest so keeps us fuller for longer. Look to have regular feeding of protein in your day with examples being poultry, fish, eggs, dairy and protein powder.
3. Include many satiating foods in your diet. Apart from protein focus on high fibre foods such as fruits and vegetables over highly refined sugary foods such as cereals in your diet. This will help keep blood sugar stable so energy and hunger is sustained along with offering more volume of food for less calories when compared to refined foods.
4. Don’t over train. Whilst being in a negative energy balance is imperative for weight loss, over training can exceed your body’s capabilities so as a means of telling you that you are doing too much, stress hormones are elevated and hunger can increase. If you are new to training don’t jump into 7 days a week. A simple 3 x 45 min a week exercise routine will be a good starting point and allow your body to gradually build up.
We all get certain periods of hunger when stressed, hormonal or just one of those days but if you are constantly hungry and food focused then it’s time to review your training and nutrition regime.