Trying to lose weight? Learn to manage your hunger

Utsav Agrawal
Utsav Agrawal

 | 1 minute to read
Nutrition

Hunger Pangs: one of the main reasons why people find it difficult to follow a diet. Manage your hunger well and your weight loss journey will be a cakewalk. Manage it poorly and you’ll constantly find yourself munching away - so much for your diet!

But with a few tweaks, you can control the munchies and improve your diet adherence: 1. Increase Your Protein Intake: Of all foods, protein has the highest satiety. Increasing your protein intake can help you manage your hunger levels. Some good proteins to include in your diet - Soya Chunks, Eggs, and Chicken. 2. Avoid Liquid Calories: Who doesn’t want a tall glass of something chilled on a hot summer afternoon? Be warned: those drinks tend to be super high in calories and are very easy to over consume. Plus, they do nothing to help your hunger pangs. Best avoided if you’re trying to lose weight. 3. Drink Water Before A Meal: Studies show that drinking about 500ml water around 30 minutes before a meal either makes you eat less food or gives higher satiety from the same amount of food. 4. Eat Slowly & Chew Properly: The longer you take to finish your meal, the more satisfying and satiating it feels. Now, this doesn't mean you should eat super slow and start chatting incessantly to make the meal last longer. But if you are a fast eater who tends to gulp his food, then concentrate a little more on chewing your food slowly. This will significantly increase your meal timing and will serve the same hunger management benefit. 5. Eat High Fiber Food: This one’s a no-brainer. Eating more high fiber foods such as green vegetables can reduce your hunger by a significant margin. Fibrous foods are high in satiety and the best part is that they aren’t high calorie. 6. Eat High Volume Low Calorie Food: If I tell you to finish one big Cadbury chocolate and 400 grams of cooked rice, which one will fill you up and will you struggle to finish? Naturally, it’s rice even though both contain almost the same calories. Including high satiety foods such as oats, rice and potatoes can be a good idea. 7. Change Meal Timings: Hunger time can vary across an entire day; some might feel hungry the most in the morning some at night. So keeping the most significant portion or including high volume foods at those timings would be beneficial to manage your hunger levels while following a calorie deficit diet. 8. Sleep Well: This might be the odd one out as it’s not directly about food, but consistently getting less than 6 hours of sleep a night can lead to overconsumption of food and provide less satiety after meals. Sleep is the elixir of life. Completing your sleep quota and maintaining a proper bedtime routine can work in your favour and help your overall well-being, health, fitness, and even your weight loss. If you’ve been struggling with hunger pangs, try out these ideas. Observe yourself for a few days and you’ll definitely find an improvement both in your hunger levels AND the weight on the scale. References- 1.https://academic.oup.com/ajcn/article/87/5/1558S/4650426 2.https://www.ncbi.nlm.nih.gov/pubmed/23826600 3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544627/ 4. Why we sleep, M Walker

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