A per­son can­not avoid the feel­ing of the need for food dur­ing fast­ing, but he can influ­ence it.

If you are in a calo­rie deficit and los­ing weight, it is quite obvi­ous that you will peri­od­i­cal­ly feel hun­gry. It’s unavoid­able. But there is a big dif­fer­ence between mod­er­ate and severe hunger — in the sec­ond case, a per­son begins to feel unhap­py, this affects the abil­i­ty to adhere to the diet. This means some­thing needs to change.

Most hunger prob­lems that peo­ple expe­ri­ence arise from:

  • eat­ing too few calo­ries
  • eat­ing too few whole foods
  • unstruc­tured diet

The nine tips below are great ways to com­bat hunger while los­ing weight.

Eat more low-calorie whole foods

Add more veg­eta­bles and fruits to your diet, which con­tain few calo­ries and are healthy. Most veg­eta­bles and fruits con­tain a lot of water, which is why their ener­gy den­si­ty (the num­ber of calo­ries per 100 grams of prod­uct) is quite low. They are also rich in fiber, which pro­vides good sati­ety. All of this makes fruits and non-starchy veg­eta­bles a great option for your diet.

(Read also: Is it pos­si­ble to eat fruits on a diet?)

Eat 20–40 grams of protein with each meal

We need pro­tein not only to build mus­cle, but also helps in los­ing weight. This macronu­tri­ent also helps us feel full after a meal. Most pro­tein prod­ucts have a high sat­u­ra­tion index. Eat­ing 20–40 grams of pro­tein with each meal can help delay the onset of hunger.

Create a moderate calorie deficit

Do not cut your caloric intake exces­sive­ly to such a lev­el that the feel­ing of hunger will not give you rest and all your thoughts dur­ing the day will be only about food. With a mod­er­ate calo­rie deficit, you will be able to main­tain greater con­sis­ten­cy and achieve bet­ter results. Reduce your dai­ly caloric intake by 15–20 per­cent of your main­te­nance lev­el, and you will not suf­fer from unbear­able hunger through­out the day.

(Read also: Why is los­ing 15 kilo­grams in 30 days a bad idea?)

Eat at the same time

Fol­low­ing a spe­cif­ic eat­ing sched­ule will always be a bet­ter option than eat­ing with­out any struc­ture. Hunger often depends on when we eat, so one of the best ways to com­bat hunger is to make sure you eat reg­u­lar meals at reg­u­lar times through­out the day.

Limit consumption of sugar-sweetened and energy drinks

Sug­ary drinks con­tribute to the feel­ing of hunger when los­ing weight. They con­tain a lot of sug­ar, which, when enter­ing the body, caus­es a sharp feel­ing of hunger. In addi­tion, with the help of them you will not be able to quench your thirst. And reg­u­lar con­sump­tion of sug­ary juices, sodas and ener­gy drinks pre­vents weight loss, as they con­tain a lot of calo­ries. Replace such drinks with plain water, black cof­fee or tea. For exam­ple, cof­fee not only dulls hunger, but also pro­motes weight loss by increas­ing ener­gy costs.

Aromatherapy, essential oils that reduce hunger

Aro­mather­a­py is used not only to cre­ate a favor­able atmos­phere in the home, but also to relieve stress, improve mood and even burn fat. There are spe­cial essen­tial oils that help cope with hunger while on a diet.

Of course, such practice in the fight against excess weight will help only indirectly.  This is an auxiliary product that helps to better tolerate the diet and improve metabolism.  Light an aroma lamp with added oils or take an aromatic bath after a hard day to lose weight without hunger.

Essen­tial oils that help cope with hunger on a diet:

  • cit­rus
  • rose­mary
  • juniper
  • mint
  • cypress
  • cin­na­mon
  • gin­ger
  • berg­amot
  • black cumin

Light exercise reduces hunger

Accord­ing to a sci­en­tif­ic study by the US Lab­o­ra­to­ry of Nutri­tion and Metab­o­lism, even min­i­mal phys­i­cal activ­i­ty, regard­less of time of day, helps burn fat, nor­mal­ize blood pres­sure and improve per­for­mance. Exer­cis­ing is an effec­tive way to sat­is­fy hunger. If you want to get rid of the obses­sive feel­ing of hunger while los­ing weight, intro­duce min­i­mal phys­i­cal activ­i­ty into your life.

During training, hormones are released that ensure activity throughout the day, tone muscles, and also speed up metabolism.  There is also a release of adrenaline and norepinephrine, which help control hunger.  If you're not a sports fan, try starting every morning with a short exercise.  Within a few days you will feel a surge of strength and a decrease in hunger.

Eat more slowly

A study con­duct­ed by sci­en­tists from the Poz­nan Uni­ver­si­ty of Nat­ur­al Sci­ences (Poland) proved that slow­ing down eat­ing is a nec­es­sary fac­tor in the for­ma­tion of dietary habits. This is due to the fact that dur­ing a slow meal, the body becomes full faster and the nutri­tion­al com­po­nents are bet­ter absorbed. The feel­ing of full­ness occurs only 20 min­utes after eat­ing. There­fore, peo­ple who are used to eat­ing quick­ly suf­fer from overeat­ing and excess weight. Eat­ing quick­ly is not fun. If you feel hun­gry while los­ing weight, try eat­ing more slow­ly, chew­ing each bite thor­ough­ly. This way you will feel full faster, and hunger will not tor­ment you until your next meal.

Take time to sleep

Lack of sleep at night can cause uncon­trol­lable hunger through­out the day. Your body will sim­ply have nowhere to get ener­gy, so it will try to replace it with food.

Getting enough sleep is important for health and youth.  If you have the opportunity, you can even have a little quiet time during the day.  This will allow you to stay alert throughout the day and deceive the feeling of hunger.

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