7 Tips to Combat Hunger
Being hungry and make or break fitness goals. It is the one major thing that can hold us back. Here are some tips and tricks to help you overcome hunger.
1. Get a good nights sleep
When you get a good night sleep your leptin levels drop and your ghrelin levels rise. Leptin suppresses appetite and ghrelin stimulates hunger. Eating 500 calories more or cutting them out can make or break your nutrition plan. So make sure to turn in early to reach your goals.
2. Eat more protein
When you take in more protein your blood sugar will be more balanced, your satiety will be increased and you will have the building blocks to build lean mass. Protein takes longer to digest and will keep you full much longer. 30% of your calories should come from protein. Good sources of protein: Lean meat, Yogurt, Whey, beans and eggs.
3. Eat fiber
Everybody knows that fiber is an important part of your diet. Fiber is great because it slows down the digestion process. We don’t use fiber as a fuel source so it helps to keep us full. The goal is to eat about 20-30 grams of fiber per day. Tips for getting more fiber: Eat more vegetables, fruits, beans and switch to a high fiber wheat bread.
4. Eat at regular intervals
Try to keep a schedule for eating, this will help to stay on track without cheating. We’re creatures of habit and staying on a regular schedule will help ensure success.
5. Cut down on the sweets
Simple sugars digest very fast and your body will crave more quickly leaving you wanting more. If you have a sweet tooth try to switch over to fruit the fiber in the fruit will leave you feeling full and satisfied.
6. Drink more water
Water helps to suppress appetite and can really help aid you with your dietary goals. Drinking an 8 oz glass will help shut down the hunger craving within minutes. You may find that you were not hungry at all but you just needed a little H20 to feel full.
7. Partake in strenuous exercise
Several new studies are showing that intense workouts may help knockout some of the hungry pains. A short 5-10 minute workout might do the trick. Intense workouts improve insulin sensitivity which can help keep feeling in control. Using these tips will help you stay on track. Sometimes it can be hard to stick to your goals when you hungry. Stay focused and you will see results. If you have any questions feel free to message me.
