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CrossFit SBR

10 Tips to Controlling Hunger (Plus a Bonus Tip)
Ever struggle controlling your hunger, especially when in a caloric deficit? Then, check out these 10 tips (plus
a bonus tip)…
Tip 1. Eat protein with every meal/snack. Not only do you need protein to maintain your muscle mass,
(especially in a caloric deficit) protein will help you feel full and keep you feeling full, longer - so, be sure to
eat protein with every single meal and/or snack!
Tip 2. Eat your protein. While this may sound the same as tip #1, what I’m talking about here is eating your
protein vs. drinking your protein! Drinking a protein shake can help you get enough protein in your diet while important, protein shakes are often partially broken down (to be absorbed more quickly). They can
leave you hungry shortly after consumption. So, eat your protein vs. drinking it when possible!
Tip 3. Eat fresh fruit. Fruit can be satisfying and filling. Fruits provide your body with essential nutrients and
antioxidants as well as help reduce risk of chronic diseases. Most fruits are low in fat sodium and calories!
Tip 4. Drink more water. When the stomach senses it is full, it sends signals to the brain to stop eating.
Water can help take up space in the stomach, leading to the feeling of fullness, reducing hunger. You may
also think you are hungry when you’re actually thirsty. Drinking water before consuming something can help
prevent unnecessary snacking. Drinking water prior to eating will help your stomach feel full and suppress
your appetite. In a 2014 study of 50 overweight females drank 500 mL of water (about 16.9 oz) 30 minutes
before breakfast, lunch and dinner, for 8 consecutive weeks. The participants experienced a reduction in
body weight, fat and body mass index. They also reported appetite suppression. (Journal of Natural Science,
Biology and Medicine, Jul-Dec 2014).
Tip 5. Eat some healthy fats. Fats are essential to your health, they make your food taste better and help
keep you full. Since there are 9 calories per gram of fat, vs. 4 calories for every gram of carb and protein, you
don’t want to go overboard, but consuming some healthy fats are going to help you enjoy your food, keep
you fuller longer and overall help you stay on track!
Tip 6. Eat more fiber. Eating foods that are high in fiber are going to fill you up and make you feel fuller for a
longer period of time. Vegetables are a great way to get lots of fiber (and nutrients) with few calories!
Tip 7. Stop mindless snacking. Mindless snacking leads to consuming more calories than you realize and
prevents you from truly enjoying your food. Prevent yourself from mindless snacking by keeping those foods
out of sight or even out of the house all together!
Tip 8. Get enough sleep. Two hormones that help regulate hunger—ghrelin and leptin—are affected by
sleep: Ghrelin stimulates appetite, while leptin decreases it. When the body is sleep-deprived, the level of
ghrelin spikes, while the level of leptin falls, leading to an increase in hunger.
Tip 9. Eat more low calorie foods. By Incorporating more low calorie foods, such as fruits and vegetables into
your meals and snacks, you will fill your stomach up on fewer calories!
Tip 10. Eat without distractions. Eat consciously, without distractions… Eat when you are hungry, not
starving - and eat until you are satisfied, not stuffed!!
Bonus Tip: Intermittent fasting. Intermittent fasting is a huge topic, one that I’m not going to attempt to
cover in this post. When it comes to controlling hunger, however, it must be mentioned because it has
been proven to regulate hunger hormones. Also, by shortening your eating window, you can enjoy larger
portions which can lead to feeling more full and satisfied.