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6 Easy Ways to Curb Hunger So You Can Lose Weight, Straight From a Trainer

30/07/2018 - 04:53 PM

Creating a calorie deficit [1] is key if you're trying to lose weight. When eating fewer calories, your stomach is bound to let you know — but you don't have to feel hungry all day long! Fitness trainer and strength coach Chad Driscoll [2] shares these six tips to help curb your hunger [3].

Eat Healthy Fats

This macronutrient metabolizes slowly [5] so it makes you feel full longer. Include healthy unsaturated fats such as salmon, avocado, nuts, and seeds every time you eat — try this avocado and sunflower seed snack [6].

Eat More Protein

Another filling macronutrient! Aim to get 0.8 to 1.5 grams of lean protein per pound of bodyweight [7]. What's great about lean proteins like fish, tofu [8], eggs, or turkey meat is that they help you stay satiated longer, keeping hunger at bay. They also provide you with lots of energy and burn more calories when digested.

Enjoy Caffeine

Caffeine acts as a natural diet suppressant, so go for green or black tea or black coffee, or add coffee to your protein smoothie [9].

Up Your Veggie Intake

Veggies are packed with hunger-satiating fibre [10], so eating more will fill you up and keep you satiated for longer. You can also eat a high volume of them without overdoing it on the calories. Eating one huge salad for a meal once a day [11] and eating veggies every time you eat (meals and snacks) are two ways to up your veggie intake.

Drink Water

Thirst is often mistaken for hunger, so when you feel like you want to eat, drink a huge glass of water, wait 10 minutes, and see how you feel. Often you'll find you aren't hungry anymore. Drinking water throughout the day can also keep your belly full. Aim to drink 80 or more ounces a day [12].

Weights Over Cardio

Chad says that "Instead of a bunch of cardio, which makes everyone want to house a family size box of cheese-itz, lift weights instead." Strength training not only burns calories [13] during the workout, but the more muscle mass you have, the more calories you'll burn at rest, too.


Source URL
https://www.popsugar.co.uk/fitness/How-Control-Hunger-Weight-Loss-45114561