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If you're constantly hungry, whether it's due to creating a calorie deficit to lose weight or because you train like a badass beast, feeling controlled by hunger symptoms all day long is no way to live — YOU can be in control of your hunger. Personal trainer Marcus Rice [3] wants to help you manage your hunger, and this Instagram post illustrates "9 science-backed ways to control your desire to eat."
- Get 7 to 9 hours of sleep per night: lack of sleep increases cravings
- Drink coffee: Black coffee is a natural appetite suppressant
- Weight training: The more muscle you have, the more calories you'll burn
- Drink sparkling water: The water and bubbles fill you up. If you're not a fan of the carbonation, go for plain water instead.
- Eat spicy foods: Strong flavours make meals feel more satisfying
- Keep fruits and veggies close at hand: Low in calories and full of fibre, you'll stay fuller longer if you include these with meals and snacks
- Focus on getting enough fibre: Women need about 25 grams a day, and aside from fruits and veggies, you can get your fill of hunger-satiating fibre with whole grains, beans, nuts, and seeds.
- Eat some healthy fats: This macronutrient metabolises slowly so it makes you feel full longer. Include healthy unsaturated fats such as salmon, avocado, nuts, and seeds at every meal
- Eat protein at every meal: Another filling macronutrient, aim to get 20 to 30 grams [4] at each meal.
Marcus says, "Controlling hunger is never about skimping on food and starving yourself, but rather nourishing and fuelling your body in a more intentional way." Incorporating these nine things into your lifestyle will allow you to get a handle on hunger, so you can reach your fitness or weight-loss goals faster.