Handling Hunger

Ever have those days when all you can think about is what you’ll eat next? We all do! When trying to cut calories for weight loss, hunger is the most common side effect. After all, your body doesn’t want to give away its energy stores without a fight. With a few strategies and a bit of planning, you can keep hunger at bay and still meet your weight goals. Below are nine tips and tricks to tame your “hanger”

1. DON’T SKIP MEALS The worst thing you can do is skip meals if you’re trying to eat less and stay on track to meet your goals. Skipping a meal or waiting too long to eat leads to unplanned snacking and overeating later in the day. Keep hunger in check by eating every three hours — and eat breakfast within an hour of waking.

2. FIBER IS YOUR NEW BFF To keep full for the long term, fiber is your secret weapon. Adding high-fiber, low-calorie foods to all your meals and snacks can help you stay fuller, longer. Add extra veggies to casseroles, and blend greens into your smoothies. Make sure your salads are more than just greens — load them up with plenty of other fresh veggies, too. And to always be prepared, plan ahead by prepping fresh fruit or chopped vegetables in advance for quick meals and snacks.

3. FILL UP Foods high in water have only a few calories per gram, so you can eat more of them compared with more calorie-dense foods like nuts, cheese, meats and sweets. Water-rich foods are great for bulking up your meals and still keeping your calories low. Broth-based soups, cucumbers, celery and watermelon are all delicious, filling and hydrating, too.

4. BALANCE YOUR MEALS Water-rich foods and long-lasting fiber are great ways to start, but it’s also important to include protein-rich foods. Protein tells your brain you’re satisfied and can stop eating. You can also send “full” messages to the brain with aromatic spices like ginger, turmeric, curry, chili powder and cayenne.

5. CHEW ON THIS Eating slowly and chewing your food thoroughly results in a greater sense of fullness, reducing the intensity of hunger pangs. And speaking of chewing, gum can be a great antidote to ward off boredom hunger. Chewing on minty sugar-free gum keeps her mouth distracted. If your mouth feels fresh, you may also be less inclined to ruin that minty feeling by snacking when you’re not really hungry.

6. DO SOMETHING ELSE Distraction can go a long way in taking your mind off your next meal so create a list of things to do instead of eating. Many people struggle to distinguish between true hunger pangs and being bored or eating for other reasons. A distraction creates a pause between the thought of food and seeking it out so you can ensure that you’re truly hungry.

7. RATE YOUR HUNGER Use a hunger scale to rate your hunger. By evaluating your level of hunger or fullness during, after and between meals, you can make adjustments to your diet. If you’re starving by dinnertime, you may need to re-evaluate the timing, size or composition of your lunch or plan a more balanced snack in the afternoon. Getting more in tune with your body help you manage your meals better and lead to long-term weight-loss success.

8. SLEEP IN Most of us don’t get the 7–8 hours of sleep each night to keep our hormones in balance and curb sugar cravings. Work on your sleep hygiene by getting to bed and waking up at the same time each night. Make sure to turn off electronics before bed, and eat dinner at least three hours before you hit the sack for the best sleep — a critical part of weight loss.

9. DRINK UP When you’re trying to lose weight, make sure to get plenty of water per day — it’s good for weight loss. It’s easy to confuse hunger pangs with thirst, as they’re both controlled by the same part of the brain, so staying hydrated is a great way to rule out being thirsty when you think you’re hungry. Drinking hot beverages like tea in addition to water. Not only do warm drinks keep you hydrated, but they also give you something to sip on for an extended period of time.

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When you enroll in a Medical Weight Loss Clinic program, the length of your program will be determined by you and the staff based on the amount of weight you want to lose and how quickly you want to lose it. Your actual weight loss will be determined by many factors, including, but not limited to: your medical circumstances, the plan you choose, adherence to the meal plan and use of nutritional supplements. Your goal and program duration information will be given to you in writing at the time of enrollment. As your program progresses, the rate you lose weight may change and you will have the opportunity to discuss this at every daily visit with your weight loss consultant, where changes to your meal plan and/or program can be made.