When going through a fat loss phase, the absolute key point above anything else is that you are in a calorie deficit. This means that you are burning more calories than you are consuming. Many people fall into the trap, however, of making their calorie deficit too aggressive and undereating. This has the opposite effect of what you want to achieve. The key is to make sure that your calorie deficit is moderate (around 400-500 calories below maintenance level).
One of the big struggles people go through during a fat loss phase is controlling hunger cravings. Due to not eating enough food, not feeling full the majority of the time and not being able to manage their diet, it is very easy for people to slip out of good habits and delay their progress. So, how do you overcome this? How can you control those hunger cravings so that you can still enjoy and most importantly stick to the diet that will be crucial to achieving your fat loss goals? Here are five strategies you can use.
Intermittent Fasting
This is a protocol in which you eat between an eight to ten-hour window during the day. It includes delaying your first meal until late morning and consuming your last meal at around 8pm. The reason that this is such an effective strategy is because it allows you to feel fuller and more satisfied during the day, due to the fact that your meals are much closer together. Therefore, the more satisfied you are, the less likely you are to eat more and consume foods high in calories that will take you over your recommended calorie intake for the day.
The important thing to remember is that this is not how to lose body fat. It is instead a technique to help you stick to your calorie deficit in a more comfortable and controlled manner. At the end of the day, it’s about calories in versus calories out and this technique can help you stay consistent and not waver from your diet.
Zero Sugar Soft Drinks
This is another great way to keep your hunger cravings at bay due to the fact that it, much like coffee, numbs your appetite and makes you less likely to want to eat. During the day, there will always be times when you will want to eat, but if you can manage when and how much you eat, this will be key to achieving your fat loss goals. The sweetness of zero sugar soft drinks will help you keep those cravings at bay and stick to your diet plan more consistently.
Consume Vegetables and Other Low Calorie Foods
Another massive technique to keep you satisfied during a fat loss phase is consuming foods that are high in volume but low in calories. Many people feel guilty after being bloated from a meal in which a lot of food was consumed, yet the key is not how much food was eaten, but instead how many calories was consumed. For example, calorie dense foods such as peanut butter, due to it being small in size, will not take up a lot of space in your stomach but are very calorie dense. Therefore, these foods make you feel less full and satisfied yet will have sky rocketed your calorie count for the day.
On the other side, foods such as vegetables are fantastic because they are low in calories but take up a lot of space in your stomach, meaning that you feel full and satisfied without having consumed a lot of calories. This is why it is important that your meals include vegetables. Aside from the obvious health benefits, it will make you less likely to stick your head back in the fridge after your meal!
Keep Busy
Boredom can be a diet killer. A lot of people will agree that the less busy you are and the more time you have on your hands, particularly at home, the more likely you are to have an unnecessary snack which will increase your calorie intake for the day. Make sure you keep your mind on other things, such as work and daily tasks, to keep your mind off the food and therefore prevent temptation which can easily hinder your fat loss progress.
Chew Gum
Similar to soft drinks and coffee, chewing gum is great for temporarily numbing your appetite and helping you avoid feeling consistently hungry throughout the day. There are also other positive effects of chewing gum, such as helping you concentrate more during the day due to the fact that chewing makes you less fidgety and distracted. Also, it can make your breath smell fresh and can help in keeping your teeth clean and white. Just make sure to get sure to get no sugar gum because ones with sugar in have increased calories, which could increase your calorie intake and hinder your fat loss progress.
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