Lose Weight Without Losing Your Mind: The Small Changes that Get Results.

Diet

Eat more fiber, fruits, and vegetables. Reduce your intake of sugar, refined carbohydrates, added fat, saturated fat, and salt. You can also try eating mindfully, planning meals, and snacking smarter. Some good sources of lean protein include almonds, beans, eggs, grilled chicken, tuna, and tofu.

Hydration

Drink plenty of water (2–3 liters per day) to speed up your metabolism. You can also limit alcohol intake.
Exercise
Try to exercise for at least 40–60 minutes a day, or 150 minutes a week. You can break this up into smaller blocks of time, like a 10-minute walk three times a day. You can also try strength training, cardiovascular exercise, or a high-intensity interval training (HIIT) workout.

Lifestyle

Get enough sleep (7–8 hours per night) and manage stress. You can also try packing healthy lunches and snacks, walking to get the mail, or taking a class like yoga or pilates.

Do you still feel famished even though you just finished a big lunch or dinner? Research is finding that the reason for this is that some food ingredients can trick our bodies into not recognizing that we are full. This leads to “rebound hunger”, more eating, and adds inches to our waistlines. Below are some findings and suggestions from the book The New American Diet that will help you to combat this problem, feel full and stay satisfied.

Your Breakfast Wasn’t Big Enough

Researchers followed 6,764 healthy people for about 4 years and found that those who ate 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast. The reason for this is that eating a larger breakfast leads to smaller rises in blood sugar and insulin throughout the  whole day, which leads to fewer food cravings.

You Drink Too Much Soda

Sweetened beverages like soda and iced tea are the biggest source of high fructose corn syrup. New research from the University of California at San Francisco indicates that fructose can trick our brains into craving more food, even when we are full. Leptin is the satiety hormone that tells us when we have had enough to eat and fructose appears to hinder the body’s ability to use leptin.

You Are Not Drinking Enough Fluid

Dehydration mimics the feeling of hunger. If you have just had something to eat and still feel hungry, drink a glass of water before eating more and see if the need to eat more doesn’t disappear.

You Passed on the Salad with Dinner

Leafy greens are rich in the essential B-vitamin folate. Folate helps protect against depression, fatigue, and weight gain. Leafy greens are also high in vitamin K, which is another insulin regulating nutrient that helps to suppress cravings. The New American Diet cites one study in which dieters with the highest levels of folate in their bodies lost 8.5 times as much weight as dieters with the lowest levels. The best folate sources are romaine lettuce, collard greens, and spinach.

 Make Tea Time Part of Your Day

A study in the Journal of the American College of Nutrition found that people who drank one cup of black tea after eating high-carb foods decreased their blood sugar levels by 10 percent for 2 and a half hours after the meal. This means they stayed fuller longer and had fewer food cravings. The Researchers in the study credit the polyphenolic compounds in black tea for suppressing rebound hunger.

Don’t Eat Your Dinner Out of a Can

A number of canned foods are high in the chemical bisphenol-A or BPA, a chemical that the Food and Drug Administration recently stated was a chemical “of some concern”. Researchers at Harvard University found that exposure to BPA can cause abnormal surges in leptin which leads to food cravings and obesity.

These tips should help reduce food cravings and assist in keeping you satisfied between meals.

Losing weight can be challenging, and hunger is one of the most significant barriers individuals face when trying to achieve their weight-loss goals through calorie restriction. Feeling hungry can lead to frustration, decreased motivation and ultimately to giving up on a weight-loss plan altogether.

But here’s the good news: there are ways to minimize feelings of hunger when trying to lose weight. Let’s take a look at exactly why you feel hungry when losing weight and some actionable tips on controlling hunger while still making progress.

Why You Feel Hungry When Losing Weight

When you reduce your calorie intake to lose weight, your body goes through hormonal changes that can increase feelings of hunger. Ghrelin, a hormone produced in the stomach, stimulates appetite, while leptin, a hormone produced in fat cells, signals fullness. As you lose weight, your body produces more ghrelin and less leptin, leading to increased hunger and decreased satiety.

Additionally, when you consume fewer calories than your body needs, it starts to break down stored fat for energy. This process releases ketones into your bloodstream, which can also increase feelings of hunger. Furthermore, cutting calories too drastically or not eating enough can lead to a drop in blood sugar levels, causing hunger and cravings.

It’s essential to understand that hunger is a natural response to calorie restriction, and it’s not something you can completely eliminate. However, there are ways to manage and control hunger while still achieving your weight-loss goals.

How to Control Hunger for Weight Loss

1. Eat slowly and mindfully.

Eating slowly can help you feel more satisfied with less food, allowing your brain to catch up with your stomach and signal when you’re full. Mindful eating, which involves paying attention to your food and savoring each bite, can also help you eat less and feel more satisfied. By focusing on the taste, texture, and aroma of your food, you can enhance your eating experience and become more aware of your body’s signals of fullness.

2. Stay hydrated.

Drinking plenty of water can help you stay hydrated and reduce feelings of hunger. Sometimes, thirst can be mistaken for hunger, so drinking water before meals can help reduce calorie intake. Staying hydrated also helps your body function properly and can improve overall health.

You can also incorporate low-calorie beverages like herbal tea, which can help keep you hydrated and provide a warm, comforting sensation. Avoid sugary drinks like soda and juice, which can spike blood sugar levels and cause cravings and hunger shortly after drinking.

3. Get enough sleep.

Getting enough quality sleep can help regulate hormones that affect appetite and hunger. Lack of sleep can lead to increased ghrelin levels and decreased leptin levels, making it harder to feel full and satisfied after meals.

Aim for at least seven to eight hours of sleep each night to help regulate hunger hormones and improve overall health. To improve sleep quality, try to establish a regular sleep schedule, avoid caffeine and alcohol before bedtime, and create a relaxing bedtime routine, such as reading a book or taking a warm bath.

4. Exercise regularly.

Exercise not only burns calories but also helps regulate appetite hormones and reduce feelings of hunger. When you exercise, your body produces hormones like GLP-1, which can help increase feelings of fullness and decrease appetite. Exercise can also reduce ghrelin levels, which can help reduce hunger and cravings.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, cycling, or swimming. You can also incorporate resistance training, such as weight lifting or bodyweight exercises, to help build lean muscle mass, which can increase your metabolism and burn more calories at rest.

If you’re new to exercise, start with shorter sessions and gradually increase the duration and intensity over time. Remember to also choose activities you enjoy, such as dancing or hiking, to make exercise more enjoyable and sustainable.

5. Avoid sugary and processed foods.

Sugary and processed foods are high in calories and low in nutrients, making it easy to overeat and still feel hungry. These foods are often high in added sugars, refined carbohydrates, and unhealthy fats, which can spike blood sugar levels and cause cravings and hunger shortly after eating. Eating these foods can also lead to a cycle of blood-sugar spikes and crashes, which can leave you feeling tired, irritable, and hungry.

To avoid sugary and processed foods, focus on whole foods that are high in protein, fiber, and healthy fats. These foods can help regulate blood sugar levels, promote satiety, and provide your body with the nutrients it needs to function properly.

Foods That Can Help You Feel Full

1. Lean Proteins

Protein is essential for building and repairing tissues, but it can also help you feel full and satisfied. Incorporating lean protein sources into your meals can help reduce hunger and prevent overeating. Examples of lean proteins include:

• • Chicken breast
• • Fish (salmon, tuna, trout)
• • Turkey breast
• • Tofu
• • Legumes (lentils, chickpeas, black beans)

2. Whole Grains

Whole grains are rich in fiber and other nutrients, making them a healthy choice for managing hunger. Examples of whole grains include:

• • Brown rice
• • Quinoa
• • Oatmeal
• • Whole-grain bread
• • Whole-wheat pasta

3. Healthy Fats

Incorporating healthy fats into your diet can help you feel more satisfied and reduce hunger. Healthy fats take longer to digest, which can help keep you feeling full for longer. Examples of healthy fats include:

• • Avocado
• • Nuts (almonds, cashews, walnuts)
• • Seeds (chia seeds, flaxseeds, pumpkin seeds)
• • Olive oil
• • Fatty fish (salmon, mackerel, sardines)

4. Low-Calorie, High-Volume Foods

Choosing foods low in calories but high in volume can help you feel full while consuming fewer calories. Examples of low-calorie, high-volume foods include:

• • Leafy greens (spinach, kale, arugula)
• • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• • Carrots
• • Apples
• • Berries (strawberries, raspberries, blueberries)

Incorporating these foods into your meals can help you feel full and satisfied, making it easier to stick to a calorie-restricted diet. However, it’s important to remember that eating too much of anything — even healthy foods — can lead to weight gain. Portion control is still essential, even with these healthy foods.