The primary reason people are unable to lose weight is hunger control problems. When you deprive yourself of calories, you may experience intense cravings, hunger pains and ongoing fatigue, which makes it difficult to stick to a new diet.
The following tips will help you keep your appetite in check to start shedding pounds. And none of them involve starving yourself!
1. Don't Skip Meals
Aim to eat three square meals per day, plus one snack. Plan and space out your meals so you're never going more than four hours without eating. Sticking to a regular meal schedule helps regulate your blood sugar level and hunger hormones.
Make sure to eat a hearty breakfast to decrease the hunger hormone ghrelin to keep yourself satisfied until lunchtime.
2. Don't Restrict Carbs — Too Much
A diet that is high in protein and fiber-rich carbohydrates, and low in fat will satiate you with far fewer calories than a high-fat diet. Basing meals around whole grains and a healthy mix of fruits and vegetables will provide you with ample sources of key vitamins, minerals, and trace elements.
When choosing carbohydrates, opt for low glycemic or unprocessed over high glycemic or processed carbohydrates whenever possible. Low glycemic carbohydrates include legumes, nuts, pasta, rice, sweet potatoes, and certain types of fruits and dairy products.
3. Increase Your Fiber Intake
Eating lots of fibrous fruits and vegetables improves digestion and helps you feel more full. Incorporate more apples, oranges, bananas, strawberries, carrots, broccoli, beets, spinach, Swiss chard, collard greens, and artichokes into your weekly menus.
4. Watch Your Snacking
When you're really hungry and it isn't time for your next meal, it may be tempting to grab the first item you find or to binge on junk food. People often snack because they're bored or restless. If your stomach isn't growling and it hasn't been less than three hours since your last meal, most likely there is a reason besides hunger that you want to snack.
When you absolutely can't handle your stomach pangs any more, grab a healthy snack, like one of these.
5. Drink Plenty Of Water
In many instances, when it seems like your body is telling you it's hungry, you're actually dehydrated. Pour yourself a glass of water or seltzer to help resist the urge to snack. If you have trouble drinking large quantities of plain water, add a lemon or lime slice or a fresh sprig of mint or cilantro. Make sure to drink water with every meal and keep a water bottle with you while you're on the go.
Ralph Roberts is a nationally certified personal trainer who offers individual training, group training, sports training, and customized workout plans. If you're struggling with weight loss, contact Ralph Roberts Training today! Ralph will work with you to design a proper diet aligned with your weight loss goals.
Need some help at the grocery store picking out healthy food? Use Ralph Roberts Training's 10 Healthy Foods To Always Have On Hand!
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