1 Don’t drink your calories, eat them to prevent hunger
If you are trying to prevent hunger then drinking liquid calories is a major no. When you’re trying to control your appetite you want to consume foods which have a high satiating (filling) effect. By eating these sorts of foods, you can stave off hunger for longer.
That way you can more easily remain in a calorie deficit if your goal is weight loss. Or if you just want to maintain your weight then eating filling foods is still ideal to ensure you stay within your limits and prevent hunger.
Let’s put this into perspective…
There are 240 calories in a bottle of coke (that’s a 1/10th of your daily allowance if your limit is 2400)
Instead you could have 280g of potatoes (240 calories as well).
What will keep you fuller for longer? No question the potato wins.
Not to mention the terrible effects of coke on your body but if you are trying to control your appetite it is a poor decision. Now sure, if you have a sweet tooth the coke will be much more pleasant in the moment.
If you’re serious about getting to a healthy weight then your immediate desires must take a back seat. Make the switch to diet sodas.
If you’re someone who has been drinking full diabetes drinks your whole life then you may be panicking right now.
That’s good. But seriously listen up.
Like making any lifestyle change, the beginning is always the hardest. I feel your pain. I used to drink my coffee with sugar.
Once I realized the negative health effects this way having, I made the decision to cut it out.
I went cold turkey.
Rather than go through a drawn-out reduction phase I decided to rip off the band-aid in one go. Sure the first week was difficult. After that there was no problems.
I didn’t miss it.
In fact I began to enjoy my black coffee. I simply got used to it.
And that is what you need to do as well. Throw out the sodas and replace them with the diet versions. This will help keep your appetite in check and leave you with more room for nutritious whole foods.
Learn to love and appreciate your health and these decisions will be simple.
2 Brush your teeth/use mouth wash
Nothing tastes good after we brush our teeth or use mouthwash.
With that said use it to your advantage.
If you ever need to buy some time before dinner then this can come in handy.
3 Get plenty of sleep
Sleep affects two hormones which play a role in how we handle our diet. A lack of sleep will cause your leptin levels to decrease. This will lead us to need more food to feel full.
Ghrelin, another hormone is raised with a lack of sleep. Increased ghrelin causes us to get hunger cravings sooner and more often.
It’s clear then that a lack of sleep can damage your diet.
With that said, get into bed earlier.
4 Out of sight out of mind
Whatever we surround ourselves with we will be more likely to consume. If cravings ever strike, in which situation will we be more likely to give in?
- When the muffin is in the kitchen
- Or when the muffin is at the store
Easy, we will cheat when the muffin is in the kitchen. It is more accessible and requires less effort.
If you want to increase your chances of staying on track then don’t keep terrible foods around. There is no point in even tempting yourself.
This applies to when you are at the work desk too. Definitely don’t keep a bowl of candy at your disposal. That is quick way to pack on the pounds. Even food items that are out of reach and require a walk will mean we consume them less.
“Researchers found that convenience contributed to overeating more than visibility did; on an average day, workers with candies on their desk consumed 2.9 more than those who had the container in their desk and 5.6 more than those who had to walk two meters to reach them. Interestingly, they also found that when the dish was right in front of them, workers overestimated their consumption by 13%; meanwhile, when it was further away they underestimated their consumption by 63%.”
5 Drink water
Often times when we are hungry, it is just our dehydration whispering.
DRINK SOME DAMN WATER.
OK not really a whisper.
75% of Americans are chronically dehydrated according to the University of Texas, terrible. To make sure your hunger is actually hunger drink two glasses of water.
Drinking plenty of water before a meal is a great way to stop cravings. You will feel much fuller after you have finished up.
It is a healthy, clear, beautiful and free appetite suppressant to prevent hunger.
Use it wisely.
6 Take your mind off food
Take your mind off food by putting it on something else. When we are bored our mind wanders to the kitchen. The fridge seems more attractive than ever. It leaves us vulnerable to give into our temptations.
This is all because we are not focused. The reason why this happens is because we aren’t engaged in whatever we’re doing. Sometimes when I’m in full work mode I forget to eat (for a while).
Taking your mind off food means you can apply it to something else.
If you needed any more reasons to be productive then here is another.
7 Drink coffee or tea
These are two great appetite suppressors to prevent hunger.
If you want to get the full benefits then cut out all the extras that you may have been putting on them (sugar & cream). Zero calorie drinks are a great way to allow you to enjoy yourself while eating a clean and healthy diet.
The caffeine content will increase your metabolic rate too. This will allow you to burn more calories throughout the day.
Coffee and tea will also provide you with that edge to get real work done during the day.
8 Eat more fiber
Fiber is a from of carbohydrate that can be found in vegetables, fruits and wholegrains. Consume more of it to suppress your appetite.
Foods high in fiber are also generally low calorie in relation to their satiating effect to prevent hunger. Your bowels will thank you as well.
9 Consume less processed carbohydrates
These refined foods have lost a lot of their nutrient content in the process. Eating processed carbohydrates will quickly cause a spike in insulin and blood sugar levels.
The result is you will quickly be feeling dissatisfied, moody and hungry. Ditch the processed sugars and grains. Replace the processed carbs with extra protein and healthy fats. Complex carbs can be used on workout days before hand. This will work to give you the energy boost that you need.
Find out what works best for you. Make sure to keep your protein high when you’re dieting. This way you will retain as much muscle mass as possible. Fats are essential for hormone balance.
There you have it
9 Tactics to Prevent Hunger: Your Fast Track to Getting Shredded.
This post was an elaboration on some points I made on:
Thanks for reading,
P.S Leave a comment down below to let me know what you think. Do you have any other tactics to avoid hunger?