Your stomach is growling, you’re starting to get a little cranky, and you’re having a hard time concentrating…Ok, so restricting calories to lose weight/fat is not fun. That is definitely not news! Over the last few years, I’d like to think that I’ve gotten pretty good at it. It certainly is a “necessary evil” when preparing for physique contests, photo shoots, or even a special occasion or vacation. The worst part for me…HUNGER! I don’t mind eating the same thing over and over; I don’t even mind eating my veggies. What I do hate is being hungry. So, I’m going to share some of my tips for controlling hunger when you’re dieting.
- Food timing: I’m a firm believer in finding what works for you in terms of meal frequency. The two most important times that you are going to want to eat is before and after training (with post-training being the most important). With that aside, choose what will be the best for you, 3-4 larger meals spaced throughout the day or 5-6 smaller meals. For me, I like to eat every 2-3 hours so the smaller, more frequent meal scheme works best. It does not work for everyone though…some people find that smaller meals are not satisfying enough and are hungry all day long. IF (intermittent fasting) has also gained popularity…so if that’s what works for you, go for it (as long as you’re getting enough nutrition during your feeding window).
- Fiber: Choosing foods that are higher in fiber will help fill you up faster and keep you feeling full longer.
- Water: Drink plenty of water always! Aim for at least 1 gallon/day especially if you train hard. Sometimes you may feel “hungry” but you are actually dehydrated. A tip for helping you eat less at mealtime is to drink a large glass of water before you eat or eat foods that are high in water content (low sodium/calorie broth based soups, fruits, leafy greens, etc.). I like to make my own soups with a quality low sodium broth.
- Protein: Lean protein may help prolong satiety. Make sure you are getting some protein with each of your meals.
- Fat: This important macronutrient takes a bit longer to digest and can add some great flavor and texture to your foods. Stick to the healthy ones like avocado, nuts, and nut butters (without added sugar!). Just be sure to watch your portion sizes with fats.
- Distraction: Go for a walk, work on a project, clean your house…whatever it takes to get your mind off of food. A little distraction can go a long way!
- Gum: One of my favorites for helping with the sweet tooth is gum. I think I have the entire line of “dessert gums” in my cabinet. Nothing like a stick of apple pie for dessert!
- Tea: Night-time can be the hardest for a lot of people on a weight-loss journey. After dinner, a lot of folks sit down in front of the TV and start eating out of boredom. This is the best time to sit with a nice cup of tea. Get a variety of decaffeinated teas: green tea, fruit teas, chamomile, or whatever else you like. These are great to make in advance and refrigerate when you want something cold to drink other than water. You can even mix some of the flavors with a great protein powder for a snack! I like to use Top Secret Nutrition’s 100% Whey in Vanilla and mix it with a fruit tea.
- Supplements: A lot of fat-burning supplements are very popular but equally as great are the ones that help you feel full and eat less. Top Secret Nutrition has a great line of supplements to aid in fat loss. Some of my favorites are: L-Carnitine with Raspberry Ketones, L-Carnitine with Green Coffee Bean Extract, Extreme Jitter Free Fat Burner, and the New Garcinia Cambogia Extract. All of these supplements aid in appetite control. Another one worth mentioning is the Super F.A.S Lean. This is great for a number of reasons: it contains glucomannan – it is a soluble fiber that can absorb large quantities of water forming “bulk” in the stomach and making you feel more full. It contains green tea and caffeine: two well-studied compounds that aid in fat loss and energy. I don’t know about you, but when my calories are restricted, my energy levels drop! You can also try sipping some BCAAs between meals. I love TSN’s BCAA Hyperblend Energy! It has an amazing watermelon flavor when my water is getting boring!
Being hungry is no fun for you and usually no fun for those around you! But, when you are properly prepared and have the right attitude, you CAN accomplish anything!