how to reduce hunger while dieting

You know, one of the misconceptions I had back in my 123kg days was that there was some secret diet or program out there that would solve hunger. I assumed that there was some diet out there that would make losing weight super effortless and comfortable. Every time I went on a diet and felt super hungry I would deem that the diet doesn’t work and soon quit. Now looking back I see how flawed that mentality was, but over time I also have realized I’m not alone in that thought process, it’s something many of us trying to lose weight go through.

Hunger is part of the weight loss journey.

Yes, you read that right. There is no such thing as a diet that will eliminate hunger or cravings during weight loss. Losing weight means you’re consistently eating less than your body expends, and that means there’s gonna be some hunger and cravings to deal with. Of course there are many things you could do to try to minimize the hunger and cravings, but hoping to completely eliminate it is a lost cause. As soon as you switch your mindset to minimize hunger instead of “get rid of it” you’ll start to make more progress. You’ll make more progress cos you’ll stop quitting prematurely and give yourself more time to work on it. The more time you stay on your diet, the more results you’ll end up with over time.

Any program out there claiming to get you results with zero hunger throughout the whole process is a lie. The true thing the program is slimming is your wallet. I’m telling you that from first hand experience too.

So what are some things you can do to reduce hunger while dieting?

One, eating lower calorie density foods. What does that mean? Basically leaning towards more whole foods and lean protein rather than processed foods like a big mac or cheeseburger. Nothing wrong with enjoying a big mac, nothing wrong with enjoying a cheeseburger, but for the same amount of calories you’d have a much larger volume of food eating veggies, lean meats, fruits. A big mac is typically 565kcal. Try making a meal that’s 565kcal that includes rice, chicken or fish, veggies, and fruit. I mean really try it out, either really do it or play with it on an app like myfitnesspal. You’ll see how much food you can actually fit into 565kcal. With that volume of food, it helps make you feel more fulfilled and satiated over time.

Now this isn’t trying to demonize Big Macs, it just means if you’re having 3-4 Big Macs a week and struggling with hunger while losing weight, maybe dip that down to 1-2 Big Macs a week and include more whole foods and lean protein in your meals.

Two, eat enough. I know I know, when it comes to weight loss we wanna lose as much weight as possible as quickly as possible. Trust me I know, that’s like 90% of my life experience. But the thing about that is you end up eating way too little and end up super hunger which sure you might able to keep it up for a couple of days or weeks, but eventually the struggle is so bad you give up and gain back everything you lost.

The goal of losing weight is to eat as much as possible while being in a calorie deficit, not to starve yourself and see how long you can survive. My inbox is often filled with messages from people saying they can’t keep up with a 1200kcal diet cos it makes them way too hungry. It’s unnecessary to be eating so little. 1200kcal is often the minimum number thrown out there cos below that has potential for negative health implications. It doesn’t mean that’s what you should aim for. Most people that are following a 1200kcal diet can lose weight off a 1400-1600kcal diet as well cos it would still a calorie deficit.

Trying to lose weight eating one apple a day and nothing else could give you some results for a few days, but has little to no chance to help you sustainably get to your goals. Make sure you’re eating enough.

Three, drink more water. When I first started to track my water intake back in the day I realized I was drinking way too little on a regular basis when I thought I was drinking a lot. I was averaging 800-1000cc back then when the general recommendation for water intake daily is 2000-3000cc. Studies have shown that drinking more water, or drinking water before meals can help dampen hunger. It won’t make hunger go away, but could make it easier to deal with. That along with all the other benefits of keeping hydrated.

Four, don’t eat when you’re not hungry. Most of us grew up with some kind of meal schedule that we kinda just blindly followed cos it was “time to eat” but weren’t necessarily hungry in all those meals. You could be one of those that’s not really that hungry when you wake up, but ultra hungry when it comes to dinner and supper time. If you’re not hungry in the mornings, then don’t eat. There’s no need to “waste calories” there where you could totally enjoy it later on in the evening. There’s no set rules when it comes to meal timing for weight loss. You can eat at any schedule you wish. If you’re consistently in a calorie deficit you’re gonna lose weight period.

Five, don’t drink it, eat it. If you’re struggling with hunger but drinking regular coke, orange juice, lattes, you might wanna consider eating those calories instead. Having a chocolate bar or fruits/veggies equivalent to the calories of a regular coke is much more fulfilling than drinking the coke. Eating an orange would provide more fulfillment for less calories than drinking orange juice. Again it doesn’t mean you gotta avoid all these “liquid calories” but if hunger’s becoming an issue you might wanna minimize it as you’re losing weight.
Hope these tips help, remember all these tips at best helps minimize hunger and cravings not eliminate it. Hunger is a normal part of the weight loss journey, the goal is to learn how to deal with it, not to get rid of it completely.

On another note…

Today marks day one of the year of the Tiger, so if you celebrate it—

Happy Lunar New Year!

Wishing you and all your loved ones all the health and happiness in this new year!

Enjoy all the yummy food, enjoy the festivities, enjoy the seeing loved ones you haven’t seen in a while and worry about all the diet stuff after the celebrates are over. It’s expected immediately after celebrations that there’s a higher number on the scale, but rest assured if you simply get back on track for the next couple of weeks that numbers goes back to normal and on track as your habits and actions will dictate it.

Till the next one! Stay well & safe!

— Po.