When January hits so to does a rush of people focusing on weight loss. An unfortunate downside of starting to eat a few less calories which is required for weight loss is that sometimes it can leave us feeling a bit hungry. But it doesn't have to be this way. So what can we do to feel fuller and more satisfied therefore making our weight loss endeavour's a bit easier?
1) Increase your lean protein intake. Protein has a satiating effect meaning it helps us feel fuller for longer. Protein is also highly beneficial for weight loss because it has a thermic effect on our body meaning it creates heat during digestion. In fact approximately 25% of the calories consumed from protein are burned off in the digestion phase. It also helps protect our lean muscle mass which is on of the key drivers of our metabolism.
2) Increase your water intake. Are you drinking 2.7L of water as a female? Or 3.7L as a male? If not chances are your water intake is too low and the hunger cues you are experiencing might be thirst too. Our body has a hard time distinguishing between the two signals so chances are your thirst signals are being grouped with your hunger cues. Try increasing your water intake to see how your hunger cues respond.
3) Sleep 8 hours per night. Sleep plays a significant role in appetite and metabolism regulation. Have you ever experienced greater hunger levels when you haven’t slept well? There is a reason for that. A lack of sleep increases a hormone called ghrelin. Higher ghrelin levels have been shown to reduce energy expenditure, stimulate hunger and food intake as well as promote retention of fat.
4) Keep stress low. Stress creates the desire to eat more. Stress also triggers the release of hormones such as cortisol and betatrophin that increase abdominal fat and slow metabolism. So it is important we keep stress low to help our hunger cues. You could try deep breathing, meditation, exercise, doing something for fun, or connecting with loved ones to reduce stress.
5) Fill up on vegetables. Vegetables are great for us. They are low calorie and they fill us up a lot! You really can't go wrong with including lots of non starch vegetables for health and your goals.
6) A bit of caffeine can help too. Caffeine is a mild appetite suppressant and can help us get past the initial phases of hunger. Things like black coffee, black tea and green tea can all help. Just remember to keep caffeine moderated and only consume if you tolerate it well.
