Cutting out that hunger feeling is the question all dieters want an answer to. Sadly you’ll never be able to avoid hunger, but here are 5 hacks to help you curb the rumbles as best you can.
Are you really hungry?
Or are you bored? When you’re stuck at the office, at home, or even on sunbathing on holiday, you snack. When you’re bored, so is your gut – especially when you’re as much of a food fanatic as I am! It’s really important to distinguish between being hungry and bored. A good indicator is by the rumble in your stomach. If you’re stomach is rumbling, it means your body needs something. If you want food, but you’re not making gurgling noises or getting that rumbling feeling, it’s most likely boredom.
Another reason you might feel hungry when you’re actually not, it’s because your thirsty. Sometimes when your stomach rumbles, you’re craving hydration. As soon as you feel the hunger, drink a glass of water – then drink another one. If you’re actually hungry, you’ll still be rumbling. If not, you were probably just thirsty.
Small meals often
The key to combatting hunger is eating small amounts frequently throughout the day. This is mainly because of the energy spikes eating causes. When you have a large meal, you’ll suddenly have lots of energy and your body will work extremely hard to digest everything you’ve eaten. Unfortunately this means it will be exhausted afterwards – and as a result you’ll be hungry soon after. By giving your body small amounts of food every hour or two, you’ll have steady energy levels throughout the day and won’t be encouraged to binge eat. This can be essential for weight loss!
Protein, protein, protein. We can’t get enough of it – here’s why: it’s hard to break down so it keeps you full for a lot longer than carbs. Because of this, you won’t have spikes and dips of energy. Including it as part of a balanced diet, you’ll skip the yo-yo hunger and find you’ll need less food to keep you full.
Protein is great, but it’s even better for breakfast! If you have just two rules when losing weight, make sure they’re 1. EAT HEALTHY and 2. EAT PROTEIN FOR BREAKFAST. It reduces neural signals for food consumption (1) and several studies show that it reduces the hunger hormone, ghrelin, while increasing the fullness hormones peptide YY, GLP-1 and cholecystokinin (2) (3) (4) (5) (6) (7)! By skipping breakfast, you’ll be a slave to dips in energy and that sluggish feeling. Kickstart your metabolism at the beginning of the day, not at the end with a large dinner! The best kind of breakfast? Protein.