challenges. Cookies, cakes, creams, pies, ice cream with hot fudge and nuts… Wow, doesn’t this sound great? I’m sure
it makes your mouth water just thinking about these delectable tasting treats just flowing over your taste buds,
making those endorphins in your brain bounce around like kids in a pool.
It’s not easy, but some people have the willpower and the restraint to grin and bear cravings and hunger. But hunger,
cravings and missing favorite foods like the ones mentioned gets the best of almost everyone. This is why you need
strategies to handle hunger and control your appetite. Otherwise, you’re headed toward one negative side of effect of
increased belly fat. This is only the beginning…
We are all dealing with physical and mental challenges. That’s why your strategies need to be both mental and
physical. The most powerful appetite suppressants won’t help you if you have no mental strength. Even if you have the
strongest will power in the world, it won’t last forever in the face of hormonal hunger.
We are so conditioned to leap into action and grab food when we feel the slightest hunger, the truth is we may not
need to eat at all. Nothing bad will happen if you don’t eat when you feel hungry, assuming you’re following all the
common sense strategies of a good nutrition plan for burning fat; good things will happen… like seeing your abs! And
building a very strong “discipline muscle” which will carry over to other areas of your life.
Fortunately there are natural ways to control hunger that have a wonderful side effect; they are ways to burn fat. The
following is the help we all seek: Burn fat 9 ways to defeat cravings, control your appetite and overcome hunger.
Eat a lean protein with EVERY meal. Lean protein foods suppress appetite better than any other macronutrient.
Eat a substantial breakfast and eat small frequent meals throughout the day. Skipping breakfast correlates very highly
with late day hunger and even binging.
Avoid very low fat diets. Don’t cut all the fat out of your diet. Nonfat diets often increase hunger.
Eat 14 grams of fiber per 1000 calories of caloric intake. Fiber is satiating and provides bulk to your meals without
large amounts of calories. Think veggies first, fruits second and high fiber whole grains and legumes and root veggies
Drink a lot of water or find a non-caloric beverage to drink when you feel hungry. Water isn’t necessarily a strong
appetite suppressant, but it does full up your stomach and satisfy a psychological need to consume something.
Experiment with food substitutions, especially carbs to see what makes you feel fuller. Some foods make you feel much
fuller that others. For example, most people say that oatmeal gets them extremely full; while a boxed cereal like
wheat flakes leave them hungry.
Use calorie/carb cycling or re-feed days and allow yourself free meals. It’s a lot easier to stick to a program if you
have planned free meals and re-feeds.
Training. Contrary to the nonsense that some keep spewing out, the majority of research says exercise does not
increase appetite and may even decrease it.
SLEEP! Research from the University of Chicago and the University of Wisconsin has conclusively proven that sleep
deprivation increases hunger hormones and leads to more inadvertent snacking during the day. Don’t ignore it. This is
a bigger culprit than you might think.