How to deal with hunger when dieting

Six ways to stay focused on your diet

Hunger. It almost takes on a life of its own when we diet, doesn’t it? Something to worry about, struggle against or even blame if we start to waver. 

When your diet wobbles, and it will, let’s treat hunger for what it actually is – your hunter-gatherer body just doing its thing. In our calorie rich world, it’s important to remember that we’re hardwired for calories and a ‘feast or famine’ lifestyle. When we diet, we enter ‘famine’ mode and our body reacts by restricting energy and increasing hunger, preparing us for the low-calorie living ahead.

The good news – there are practical steps you can take to deal with hunger and keep moving forward. Here’s six that work for us.

Six practical steps:

  • 1
    A balanced, quality diet. If it doesn’t look like real food, it aint! Be sure to stick to a healthy mix of whole foods like:
    • Protein: lean meats, seafood, nuts and beans
    • Healthy fats: avocado, eggs or low-fat milk and cheese
    • Whole carbs: vegetables, fruits and unprocessed grains. Steer clear of any refined carbs (think white bread, pizza dough & pasta) as these lack nutrients, burn fast and will leave you hungrier, sooner.
    • Snacks: stick to the good stuff like nuts, fruits and chopped up veges!
  • 2
    Naturally control appetite Natural supplements like calocurb can offer appetite support when you need it most. This 100% plant-based supplement uses New Zealand sourced hops flower to help you manage hunger, control cravings and stay focused when dieting.
  • 3
    Slow down, eat mindfully. Mindful eating is all about focussing on the quality, not the quantity of your food. It’s a bunch of small practices that make a big difference to slow binge eating and manage hunger. Three simple mindful eating techniques are:
    • Be a food critic, notice flavour, texture and smell.
    • Take two deep breaths in between bites
    • Put down the fork between mouthfuls
  • 4
    Hydrate Hunger signals can actually be dehydration in disguise, so stick to the recommended one gallon of water per day. New research even shows that two glasses of water immediately before a meal can reduce appetite by around 20%!
  • 5
    Sleep on it Quality sleep has a big impact on appetite. Anything less than seven hours a night can increase hunger and decrease the production of fullness hormones. Several studies have also demonstrated a strong link between short sleep (less than six hours) and higher risks of obesity.
  • 6
    Stress less Stress releases cortisol, a hormone that impacts food cravings and appetite. Build stress management routines into your day like regular exercise, meditations or a walk to clear your head.

Do it. Move forward on your diet.

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