How To Manage Your Hunger

Apr 28, 2014

Don't let your hunger manage you!  
When you are hungry, it's easy to let your stomach do the talking.  Make sure you take control over you hunger before it gets out of control.  Here are a few tips:

A simple rule you can keep in mind is to: 
 Eat when you are hungry, stop when you're not!  Rather than stopping when you're "full", stop when you're not longer hungry.  LISTEN to your body!

Don't skip meals!  Avoid slowing down your metabolism.  You should be fueling your body approximately 5 times a day.  Skipping meals does not help you cut calories.  Only smaller portion sizes and the kinds of foods you eat will.  Choose meal items that are lean protein and complex carbs for a even calorie burn without sugar crashes.  

Get your Metabolism GOING!  Eat BREAKFAST!  It's the most important meal of the day. Why?Eating a healthy breakfast gets your whole system going; both your brain and body will function better.  Having a full stomach first thing gets rid of all those sugar and junk food cravings.  When you start your day off satisfied and full of nutrious delicious food, your body doesn't need to crave anything becaues you fed it well.  I prefer to start my day off with my favorite Vegan Chocolate Shakeology as soon as I wake up, then have a larger mid-morning snack, such a s oatmeal, fruit, egg whites with veggies, etc.

Eat oatmeal!  It's the breakfast of Champions because it regulates your blood sugar and keeps you fuller longer.  One cup of oatmeal contains 8 grams of fiber, that's 1/3 of the dietary reference intake. 

Tip:  Remember to match a lean protein and a compex carb.  Oatmeal is a wonderful complext car, so match it with its date!  Try 1/2 cup oatmeal topped with 2 tbsp ground flaxseed and a handful of berries, with 2 egg whites on the side.  Your body will be amazed!

Water Burns!  Drink 2-3 liters of water per day.  Get a re-useable water bottle and add lemon, lime and cucumbers or any other fruit you can think of.  Carry it with you everywhere!  Sometimes we mistake hunger for THIRST.  If you are hungry and it's between meals, drink a glass of water and wait 20 minutes.  Then if you are still hungry, then it's truly hunger!  Without enough water in your system, your metabolism slows down and you end up burning fewer calories.  TIP:  Drink 1/2 your body's weight in ounces each day!

Drink water 30 minutes before every meal.  Water will not only ease the hunger temporarily, it will also help you reduce the amount you eat at each meal.  Drink water instead of sodas, fruit juices, and sugary drinks during meals and you won't be adding empty calories.

Get more ZZZ's:  Getting too little sleep triggers hormonal changes that lead to an increased appetite.  Also sleep deprivation will cause your body to have more cravings for foods high in sugar and fat.  If you're tired, often you won't have the energy to workout.  So be sure to get enough sleep!  I like to shoot for 7 hrs a night!

You don't need to eat everything on your plate.  Avoid overeating just because its there.  I always ask for a doggie bag before I begin my meal.  I box up half of my meal and take it home to my husband or I save it for lunch the next day.  You can always split your meal between 2 people.  Restaurants always offer over sized portions, no one should EVER eat that much food or needs to eat that much!

Hold the dessert?  YES!  Wait until 20 minutes after you've eating the main course.  If your still hungry, treat yourself to fresh fruit or sorbet or get a small dessert & ask the table to share it!  Have 2 or 3 small bites to satisfy your sweet tooth and be done.  Don't sabotage all of your hard work by indulging in a giant, calorie-filled dessert!

Veggies on the side, please.  If your meal doesn't come with veggies get a side or or ask for a garden salad.  You'll eat more nutrients that'll burn of easily.  Also, make sure you ask for you veggies to be prepared with no additional oils or butter.  Vegetables are good but when you smother them in butter and oil you add a ridiculous amount of calories!  Also, ask for the dressing on the side and leave of the croutons and cheese!  And remember, eating a salad doesn't count if you're just going to dump a pile of ranch dressing on top.  Choose a dressing that is light in calories like Extra Virgin Olive Oil & Vinegar or Balsamic Vinaigrette

Eat SLOWLY & CHEW your food!  I know this is easier said than done when we are busy, have kids, have a small amount of time for our lunch break or dinner, but really try to allow your taste buds to savor you food and it will allow your body to digest your food properly.  You are less likely to over eat when you eat slowly!