So you are following a new plan for healthy eating. You are watching the food you are eating, making healthy choices and see progress! There’s just one problem: You’re hungry. No, its beyond that you are now hangry.
Two-thirds of Americans will say they are dieting at any point in the year, BUT only 20% of those dieters will succeed over the long haul. What’s up with that?
There are several reasons for dietary failure, including underestimating the number of calories consumed and overestimating the number of calories burned during exercise. Thanks to the "calorie" counter on those machines that are greatly skewed making you believe your burning MORE when really it's a whole lots less. But the first hurdle every dieter will face, regardless of other factors, is the same: hunger.
So what do you do when your hungry ?? Here are some tips that you can implement into your daily routine to keep you satisfied and full !
-Start with a HUGE salad but hold the dressing ! The greens will help fill you up, adding lots of quality nutrients with very few calories. Just be sure to skip the high-fat condiments and dressings; stick with salt and pepper, lemon juice or vinegar instead. Your body, hair and skin will thank you for it later.
-Include high-volume, low-calorie foods in meals and snacks, like fruits and veggies. Fiber increases the volume of food, but not the calorie density, and can suppress hunger.
-Eat fat to fight fat! Good fats fight fat and help you feel fuller longer. Almonds are a natural appetite suppressant. People who snacked on 1.5 ounces of almonds a day ate less overall and didn’t put on weight. Another healthy fat, omega-3 which is found in fish like salmon, tuna and herring increases your system’s leptin level. This hormone is responsible for sending the message of satiety to the brain.
-Skip the sugar high. Sugar causes an insulin spike in the body. and when it falls, you will feel hungry.This can quickly put you on a downward spiral because your brain sends signals seeking to maintain the spike and you continue to crave something sweet.Sugar is about as addictive as heroin or cocaine. Don’t become an addict.
-The best supplements for curbing appetite cravings are amino acids, which form the basis for the brain chemicals that signal hunger.These are found in the form of BCAA.A free-form blend of BCAA's bypasses the digestion process and is easily absorbed by the body to be used in protein, neuropeptide and neurotransmitter synthesis. The blend of all the essential amino acids provides a foundation on which you can build a targeted treatment program. Whether you take amino acids in pill or powder form, they’re best absorbed when taken between meals either 30 minutes before or two hours after eating.
-Sometimes, all you need to get your mind off your stomach is the right distraction. Go for a walk; get some fresh air. You might just be BORED ! Distract yourself and paint your nails ! You can't eat with wet nails !
Using these tips you can increase your success ! A craving typically lasts about 12 minutes. If you can find a way to conquer that 12-minute window, you’ve developed a powerful tool that will set you up for long-term success. I encourage you to find support and know how to ask for it. Short-term temptations should not navigate you away from your long-term goal. Focus on the progress you’re making, and find the support you need to get through the challenge.