How to Stop Feeling Hungry All The Time: 4 Weight Loss/ Cutting Tips

One of the top reasons people will bail on their weight loss intervention is the simple fact that it leaves them feeling like they are starving all of the time.

This is completely avoidable.

Do you have to work to achieve weight loss? Yes. Do you need some dedication to a plan? Also yes. But your weight loss plan should never leave you feeling like your starving. If it does it’s likely just due to some easy to fix flaws in design!

With this in mind here are 5 tips you can utilize to beef up your own personal weight loss intervention and guarantee you aren’t spending your days feeling hungry.

1. Managing Your Calorie Deficit

First thing to be sure of is that you aren’t actually starving yourself.

When it comes to weight loss it’s better to play the long game. Yes, I know you want results NOW, but I promise you’ll feel significantly better day to day if you shoot for a weight loss plan that has longevity in mind.

I always suggest very modest calorie deficits when it comes to losing weight (Around a 250-500 daily calorie deficit). 250 calories resulting in about a half pound of weight lost per week and 500 calories resulting in about a pound of weight lost per week. Are larger calorie deficits possible? Of course, in certain situations they may even be warranted, but for the vast majority of people they also tend to be extremely difficult to stick to long term. So sure…you might lose some weight quick on a big calorie deficit…but are you actually going to keep it off?

While keeping your calorie deficit small does slow down the speed of your weight loss progress it’ll more than make up for it with the fact that you’ll be feeling better day to day. Not only that but because you’ll be feeling better you’ll be less apt to bail on your weight loss plan as a whole and more likely to cement your new eating routine as a daily habit. This is how you establish lifelong weight loss and ditch the “yo-yo dieting“.

2. High Volume, Low Calorie Foods

Okay, so you’ve got an appropriate amount of calories to work with day to day. How do you actually make the most of those calories?

I think most people would be surprised by how much they can eat, even on restricted calorie diets. You just have to be choosing the right foods. It’s a good idea to look for a lot of “high volume, low calorie” foods. Basically foods that can be eaten in large quantities with very small calorie costs.

Right off the bat everyone things of low starch veggies, which is true, you can pile a mountain of veggies on a plate without incurring too much in the way of calories (still track em’ though even veggies aren’t free of calories). Your not just stuck with veggies though! Egg whites, leans meats, popcorn (no additives), certain soups, greekyogurts, certain fruits, the list goes on.

Do some searching and find those foods that pack some volume! Weight loss is significantly easier when your meals are packed plates and not just a sad piece of chicken breast and a few stalks of broccoli.

3. Pack on The Protein

Protein is the most satiating of the macronutrients (Carbs, Fats, Protein).

You can use that to your advantage. 1. It’s something you should be including in all of your meals to make them more filling but what it’s really good for is actually surviving the intervals in between your big meals.

High protein snacks like protein shakes, bars, greek yogurts, etc. make the perfect in between snacks to get you from breakfast to lunch, lunch to dinner, so on and so fourth. If you’re ever in a bind and need something to hold you over for awhile, shoot for protein.

4. Calorie Free Drinks

There’s multiple levels to this, obviously the whole calorie free thing is pretty cool. But that’s not actually what I’m getting at.

First, water can be used to increase feelings of fullness and is especially useful for reducing your appetite directly before a meal. This effect can similarly be achieved with low-calorie soup before your main meal as well.

Additionally low to no calorie drinks can get rid of or more appropriately put replace “boredom hunger”. Boredom is a trigger for psychological hunger and get’s lumped in with other emotional eating triggers such as stress eating. Having some tasty no calorie beverage options can give you something to go grab in between meals that isn’t going to hurt you in the calorie department.

 

Matt Molloy

Matt Molloy

I'm a graduate the University of Pittsburgh with a major in Exercise Science. I’m a local guy (North Penn) and athletics has dominated my life. I've led teams in basketball, baseball, soccer, golf and my passion, long distance running. I've been strength training for 6 years with a focus in power-lifting but have recently stretched to strongman since joining the pride here at the Den. When I’m not in the gym I enjoy, spending time with my friends, music, and relaxing and playing some video games.