Food Is Not Your Enemy


How to Gain Control of Your Hunger
February 8, 2018, 11:59 am
Filed under: Healthy Lifestyle, weight loss | Tags: , ,

When new clients first begin their programs with me, they will often express the concern that it’s hard for them to lose weight because they just feel hungry all the time. They find themselves grazing all day, perhaps, or feel “out of control.” Maybe they even get up in the middle of the night to eat, so hungry that they can’t go back to sleep unless they have a bowl of cereal or some leftover pasta.

Why does this happen?

In my experience, there are four main reasons why you may feel like you’re never satisfied:

You’re consuming too much sugar and/or refined carbs. Foods with added sugar as well as refined white carbs like white bread and white pasta are appetite stimulants. Choose whole grain foods instead, and keep sugary treats to a minimum.

You’re not eating enough protein and/or fat. Vegetables and fruits are a super important part of a healthy diet, but they’re not terribly filling on their own. Protein and fat will keep you fuller longer, and curb that feeling that you just want to keep eating.

You need a more substantial breakfast and lunch. When we’re trying to lose weight, many of us make the mistake of skimping on breakfast and lunch, thinking that the fewer calories we consume, the better. But what tends to happen then is come late afternoon, we become ravenous. We snack too much, then we have a huge dinner, and then maybe we keep eating after dinner in front of the TV too. In the end, we take in more calories overall than we would have if we had a nice hearty breakfast and lunch. It’s better to frontload your calories earlier in the day—going to bed on a very full stomach leads to fat storage.

You’re not actually hungry. It’s important to learn to distinguish between true hunger and what can simply be a desire to eat. Is your stomach rumbling with hunger pangs? Or do you just really want a bag of potato chips because you love chips so much and they sound really good right now? And if you’re not sure if you’re truly hungry … then you’re not hungry.

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