This is such an interesting topic to me because it can be your greatest asset or your greatest enemy. Controlling hunger levels can either help you achieve your goal or cause lots of inconsistent and frustrating results. Here are 7 tips that I want to share with you in regards to controlling hunger levels throughout the day.
Make sure you are consuming .7 - 1.0 grams of protein per pound of bodyweight. I realize this is a large range but different things work for different people (depending on goal and individual lifestyle factors). Along with all the great benefits of protein, it helps keep you full due to its high fiber and nutritional structure. In addition, protein has the highest thermic effect of digestion. That means that you burn more calories when you consume protein compared to consuming fats or carbohydrates.
I understand that some people don't enjoy coffee but it truly does work wonders in regards to suppressing appetite. However, stay away from the fillers, additives, and sugar. If you aren't a coffee fan then try other low to no calorie drinks such as sparkling water, teas, zevia, and/or other drink mixes.
This isn't anything new but increasing fiber intake will help you stay full for a longer period of time. Great candidates are typically found in whole, nutrient dense, natural, food sources (things with typically 7 ingredients or less).
Although this could be included with the fiber category I wanted to talk about fruit and veggies separately. These foods do contain fiber but they also contains ingredients that specifically work to help keep you full and thriving. These foods also contain relatively low amounts of calories for how much you can consume (which gives you the best bang for your 'nutritional' buck).
Make sure you are getting enough fat in your diet as well. Fat doesn't make you fat. In fact, it can help you lose fat by creating optimal hormonal levels and keep you full in a caloric deficit. A great number to shoot for is around 25% of total calories for the day. You can make 10 gram adjustments up or down depending on individual factors, preferences, and positions.
resistance training > cardio
Let me start off by saying that I use both of these methods during any transformation. Resistance training has certain benefits and cardiovascular exercise has certain benefits. They are both incredibly important tools when achieving wellness goals. With that being said, if you are having a tough time controlling hunger, prioritize resistance training over moderate/high intensity cardiovascular exercise. High levels of cardio can increase appetite which will make caloric deficits less enjoyable and ultimately harder to stick to. However, low intensity exercise such as walking doesn't seem to have an effect on appetite. My recommendation is to create your foundation on resistance training and develop consistency with it. You can still perform cardiovascular activity but stick to small bouts of moderate/high intensity cardio while performing as much low intensity cardio as you desire (as long as it doesn't effect overall recovery).
Probably the most underrated aspect of fitness. In my humble opinion, sleep is the most important recovery asset. If you aren't recovering, try sleeping an extra hour rather than drinking that second protein shake. Along with that, sleep is incredibly important in controlling mood, hormones, brain function, and hunger! If you find yourself with inconsistent patterns in any of these areas, start sleeping more.
If you need individual guidance or help with troubleshooting personal barriers please contact me on the button below or click any of the social links. I would love to give you some free practical and applicable advice. Your best is yet to come!