I don’t know about you – although I think I can guess – but when I’m dieting there is always that incessant food craving that threatens to destroy all your best efforts to burn fat.
Here are 5 of the best ways I know to beat that nuisance craving and keep up your weight loss program without feeling like you’re starving yourself.
1. Keep Hydrated
Believe it or not, when you’re thirsty you can actually confuse thirst with hunger. Think about how long since you last drank when you get to feel really hungry. You need to have around 7 or 8 glasses of water a day.
You can do what I do and keep a bottle of water beside you when you’re working that you can sip on, but remember that remaining properly hydrated is a key to keeping your diet – and losing fat.
2. Keep Fiber Levels Up, Too
If you’re eating foods that are rich in fiber – think fruit and veggies, nuts, whole grains, legumes – then you will remain ‘full’ for longer. I promise.
You can think about including some tasty ‘treats’ alongside your fiber foods, such as adding hummus with carrots or nut butter with celery. Make sure you have fiber in your usual meals to keep you satisfied. It works. It’s good for the body. It will stave off the hunger pangs.
3. Use Protein
Protein is a key ingredient in staving off pesky food cravings. The high carb meals might provide some energy, but it won’t last and you will start feeling empty and hungry again. So add some protein to create additional ‘staying power’ and get through those pangs.
Protein also takes longer to digest than carbs and lets your blood sugar levels remain more even, but it will also help maintain muscle mass as your burn fat. Very important.
You should of course be adding protein to your meals anyway, but also you can pour a little milk into your tea, or add cheese to your crackers. One of my personal favorites is an Italian-style panini, where you trade an ounce of cheese for mozzarella, you’ll add 3 more grams of protein per ounce in the course of doing it.
4. Sleep Time
Sleep is a key ingredient in burning fat. Here’s why. Sleep deprivation will have a significant effect upon your hunger and appetite. I know when I had my first baby I was seriously sleep-deprived and I just could not lose that weight for months afterwards.
I was sleeping terribly and research showed that hormones that regulate our appetite (called leptin and ghrelin) are directly influenced by the amount of sleep we get. You really do need those eight hours of shut-eye, so if you have to adjust your routine to get it – do so.
5. Be Distracted
I know it sounds easy, but it’s true that once you feel hungry you start searching for the food solution. Well, avoid the refrigerator or panty and go for a brisk walk, take out the dog, write that letter to Aunty that you’ve been putting off – anything. Being distracted is simple enough, but it is an awfully effective way to avoid snacking when you shouldn’t be.
Try these distraction techniques. They work and they’ll keep you on track to burn fat and get those reluctant pounds off your tummy and thighs.
Let me know.