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Hunger is something that should be expected when embarking on a weight loss plan. When you have a calorie deficit, hormones are secreted by your fat cells (leptin) and by your stomach and gastrointestinal tract (Ghrelin, CCK, Neuropeptide YY and others). These hormones talk to your central nervous system (brain/hypothalamus) and tell them to turn up the appetite. When calories decrease, appetite increases causing you to feel hungry. Therefore, if you are the type of person who is prone to cravings, emotional eating, excessive hunger and bingeing, a quick weight loss program is one of the worst things that you could do. This is why I recommend a conservative calorie reduction and a slow and steady weight loss effort. This method leaves you less likely to relapse or binge. You can always speed things up by exercising more rather than eating less.

 

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Hunger is both a mental and physical challenge, this is why you need a strategy that deals with both. Even the strongest willpower cannot withstand the calls of hormonal hunger forever. And, the strongest of appetite suppressants cannot help you if you do not have good mental strength. Research from Oxford University and the National Weight Control Registry says that 80-95% of all dieters gain back all the weight they lost. This is partly because of uncontrolled hunger. Have you ever said to yourself, “I can’t wait till this diet is over so that I can eat again?”

 

There are many aspects of the mental challenges that go along with food. This is what I help people to change over the course of time. There really isn’t a quick fix when we are raised to think of food in so many different ways. We are also bombarded with food advertisements and “supersized” portions every day. According to Dr. Judith Beck, unless you have a blood sugar level that needs to be addressed, “Food is not an emergency.” If you start to think about fat cells shrinking or the new clothes you are going to fit into every time you feel hungry, it may help you to actually appreciate a little bit of hunger pain. Notice that I said “a little bit of hunger pain.” You should never let yourself get ravenously hungry.

 

8 practical strategies to help you curb physical hunger:

1. Don’t Skip Breakfast – It has been shown in several studies that eating a good breakfast actually helps you to eat less during the rest of the day. It’s important that you eat a good source of lean protein along with a complex carbohydrate to get the most benefit.
2. Eat Lean Protein With Every Meal – Protein takes awhile to digest, therefore you feel full longer. A study from the University of Washington School of Medicine in Seattle found that swapping out a small amount of carbs and putting lean protein in its place (increasing from 15% protein to 30% protein) improved weight loss by increasing leptin sensitivity and reducing appetite.
3. Keep the Good Fats – Essential fats that come from sources like nuts, seeds, avocados and olive oil are not only healthy for you in moderation, but they satiate and satisfy your hunger. Fats also help to slow down gastric emptying, which means the food stays in the stomach longer keeping you full longer.
4. Get Enough Fiber – Fiber is satiating and provides bulk to your meals without large amounts of calories. Think veggies first, fruits second, and high fiber whole grains and legumes and root veggies third. Aim for approximately 25-35 grams a day. A new study from the University of Kentucky provided a customized recommendation for fiber: 14 grams per 1000 calories per day energy expenditure. For a female at 2000 calories, that would be 28 grams of fiber per day. For a male at 2700 calories per day, that would be 38 grams of fiber per day.
5. Drink Plenty of Water – Sometimes water can help to fight off the hunger until the next meal or snack. I know, some people tell me that they don’t like water. In cases like this I recommend a non-caffeinated beverage like herbal tea with lemon or coffee with stevia or even a sparkling water with a slice of orange. The truth is that water is very beneficial to the cleansing of your system and if you are getting enough fiber, it will help to move things along.
6. Keep a Food Journal – Use a journal to find out which foods satisfy you the longest. Is it salad, oatmeal, yogurt? If you write down how long after a meal it took for you to feel hungry again, you will gain a better understanding of which foods keep you full.
7. Plan a Cheat Meal – I don’t recommend a cheat day only because a whole day of splurging could ruin all of your hard work, but if you have one special meal a week with foods that you enjoy, it may help you to stay on track. By having something to look forward to and setting it as a goal when the difficult hunger sets in, your mind knows that the splurge is not too far away. Keep in mind that this is not the time to gorge yourself, but only to eat the foods you enjoy.
8. Get Plenty of Sleep - Research from the University of Chicago and the University of Wisconsin has conclusively proven that sleep deprivation increases hunger hormones and leads to more inadvertent snacking during the day.