How do you avoid being so hungry? Why do I keep looking in the refrigerator when I’m not hungry? Why do I crave and find myself eating subconsciously?
Satiety is the feeling of fullness and that you have satisfied your hunger. Without positive permanent changes to the habits in your diet you’re not going to see much change in your body composition. The only way to lose fat on your body is to be in a caloric deficit. You can be working out as hard as you want if you are intaking more calories than you are burning, then you are going to get a lot of the same results. The best way to approach a sustainable eating pattern and caloric deficit is by increasing satiety and slowing down/avoiding calorically dense foods.
Sometimes we confuse our thirst for fluids with hunger. We can satisfy our body’s craving by indulging in water.
★ Planning to eat
When we don’t have a plan to eat we are more likely to indulge in anything in order to satisfy our cravings. We are more likely to make unhealthy choices when it comes to our diet, and when you are not preparing yourself you are preparing yourself for failure.
Increasing your protein intake has a multitude of benefits. Protein is one of the least calorically dense macronutrients (out of protein, carbohydrates, and fats), and it adds the benefits of growing and recovering muscle which can burn calories while you are sleeping. Their are also studies that suggest increasing your protein intake can help limit your cravings
★ Slow down and Focus on your food (Limit distractions)
Close your computer, put your phone on airplane, close your laptop and appreciate every bite and slow down. When you eat distracted and don’t appreciate what you are indulging in you can eat until you can’t eat anymore which is not necessary.
★ Eat to about 80% full then stop and allow your body time to adjust to feeling full
It is recommended that you eat until you are about 80% full then you want your body to adjust to the satiety. This allows for more caloric deficit
★ High protein and Fiber Snacks
Protein filled snacks give you more a satiety feeling that can help you less eager to grab calorically dense food. Snacks that are high in fiber promote weight loss. Snacks that are high in fiber promote satiety as well as promote digestive health with your bowel movements.
★ Sleep (Shoot for 8 hours)
Poor sleep can disrupt your energy and willpower. It also gives you less energy in your workouts. Case studies have shown that sleep deprived people are more likely to be obese
★ Eat before grocery shopping
Have you ever heard the saying “your eyes are bigger than your stomach.”? When you go to the grocery store you want to make sure that you are not hungry. Oftentimes we make exaggerated decisions when we are emotionally driven. If you are hungry when you go to the grocery store, you are likely to buy things that you don’t need.
★ Check ins and replace negative self talk with writing down your accomplishments
Checking in on a consistent basis helps for a variety of different reasons. It helps you hold yourself accountable. It helps you identify patterns that didn’t work. It helps you realize how far you’ve come. When you see what you’ve accomplished, it can encourage you to keep going.