How to lose weight without being too hungry
Don’t get us wrong.
When you’re focused on fat loss, a hunger response is actually a good thing. It’s an indication that your body is using up more than what you’re giving it, which is the precursor to fat loss.
So, sometimes the key is just to reframe the way you think of hunger.
If you’re in a fat loss cycle, focus on embracing your feelings of hunger, instead of dreading it.
That being said, at no point should you be super hungry or miserable. If you are, you’ll notice a huge improvement if you:
EAT FOR VOLUME
You’ll hear us say this often.
Eating for volume is a strategy to maximize the amount of food you can eat while keeping your calorie intake as low as possible.
Think of this:
- 1 pound of baby broccoli = 155 calories
- 1 pound of Swedish Fish = 1,663 calories
So for the same volume of food, there’s a significant difference in caloric intake. Of course, this example is extreme (eating a pound of Swedish Fish or baby broccoli is quite the feat) but the idea behind it is valuable.
Here’s a visual (credit goes to Precision Nutrition):
BENEFITS OF EATING FOR VOLUME
The human stomach can only handle so much food at a time, so if you’re choosing high-quality protein sources, fruits, and vegetables, you’ll do a good job of filling up that space and being less hungry.
If you’re constantly hungry and uncomfortable, you are MUCH LESS likely to stick to your nutrition protocol.
No adherence = no fat loss.
Because eating for volume requires an increase in micronutrient-dense foods, like fruits and vegetables, you’ll get more vitamins and minerals which will help improve everything from performance to overall health.
Because you’ll be increasing your intake of plant-based foods, you will also increase your fiber intake which is important in keeping you fuller, longer. Fiber is also super important for digestive and hormone health. So eating for volume = better poops.
OTHER RULES TO LIVE BY WHEN FOCUSED ON FAT LOSS
While eating for volume is incredibly important, here are some other tips and tricks to make fat loss easy breezy.
- Avoid drinking your calories. Getting to eat a turkey and cheese sandwich will be much more satiating than that Starbucks latte.
- Make more satiating swaps. For example: cut rice with cauliflower rice, use zoodles or spaghetti squash instead of pasta, etc.
- Eat your protein instead of getting it via shakes and bars. Protein is one of the most satiating macronutrients, so you don’t want to waste it on calorically-dense, unsatisfying bars and shakes.
- Just add more veggies. Think less about restricting foods and more about getting more satiating ones. Eat what you want and then add 1-2 cups of veggies with lunch and dinner. Mix in veggies into your morning eggs. Add a side of berries with breakfast. Do what you gotta do to get more bang for your buck!
My team and I have one mission: teach people how to eat for their goals without giving up the foods they love.
For years, I’ve tried restrictive diet after restrictive diet trying to figure out why my body didn’t reflect all the hard work I was putting in at the gym.
In 2015, after a few months into a strict Paleo diet, I was in desperate need of someone to tell me it was okay to eat a donut without feeling guilty. So I had signed up for a nutrition seminar on flexible eating and left feeling so empowered.
I put all my newfound knowledge into action and, for the first time in my life, felt like I was in control of my body. I felt satiated, was hitting PRs almost every time I walked into the gym, and never felt deprived of the foods I love. I stopped seeing food as “good” or “bad” and just started seeing it as fuel. I became totally fascinated with nutrition and learned everything I can about the subject. Meanwhile, I introduced the concept to friends and coached them to their goals, whether it was to lose fat, gain muscle, eat for health, or have a better relationship with food.
My company, Fuel Your Fitness, is the result of wanting to help the people around me change the way they see food while becoming the best version of themselves.