Does this sound like you?…
You’ve done SUCH an awesome job with your nutrition this week (YAY!) but you are starting to struggle to stick to your calorie goal. You’re feeling more hungry and less energised to do your workouts.
This can happen for a few reasons, and if you want to stay in a calorie deficit, it’s important you consider food quality within your given calories, as this can have a huge impact on your ability to remain consistent. So, here are 3 tips to help you with this!
1. Eat more DIETARY FAT!
The belief that a healthy diet = a low-fat diet, or that to lose fat you have to eat less fat, is NOT TRUE! Dietary fats are NOT the enemy. In fact, dietary fats are ESSENTIAL, especially for women. And dietary fat is usually far more likely to help with hunger than an increase of carbs. Why? Foods rich in unsaturated fats – like avocados, nuts and olive oil – play an important role in sending this message to your brain: stop eating, you’re full. Also, dietary fats slow down digestion, which promotes and prolongs feelings of fullness. Fats are 9 calories per gram, so they are more calorie dense than their carb or protein counterparts, so portion control is still important here, but cutting out fats completely from your diet definitely is not the answer.
2. Eat more voluminous meals!
Voluminous meals are meals that are physically bigger. Think of it this way … 200 calories of salad are more voluminous than 200 calories of peanut butter. 400 calories of veggie soup are more voluminous than a 400-calorie bagel. When you eat in higher volume, you’re physically filling your stomach, which can help you feel satiated. Take a look at what you’re eating and see if there are ways to bulk up your food a bit – salads, veggies and veggie soups are great ways to eat “a lot” without a lot of calories!
3. Eat more nutritious, quality foods and less pre-packaged, low-nutrition foods.
Ever notice there seems to be no point at which you’ve “had enough chips and feel full”? That when you snack all day on random things, you end the day hungry? That’s because low-nutrition foods, while delicious and perfectly fine in moderation, are NOT intended to be the mainstays of our diet. When we fill our diet with too many of them, we may find ourselves hungry because we’re not eating anything that fuels our body in the right way.
I’ll NEVER suggest cutting out all your favorite treats – but try trading *some* of them for a slightly more nutritious choice, or something higher in protein (such as a protein yoghurt or shake) this weekend and see if you don’t find yourself more satiated!
Q: What have YOU found to be most effective in helping with hunger? FOOD FOR THOUGHT
In other news….
Be sure to follow me on TIKTOK! One of my latest post went SUPER VIRAL getting over 5 million views!!! I can’t believe it!!! I am passionate about showing all sides of myself (including the bloated, less ‘fitness’ version of me) – and people seemed to really resonate with that! Be sure to check out this TikTok by clicking the link below…
@nickigeorgiou The bloat is real #weightlosstips #fatlosshelp #bodytransformation #menstrualcycle #personaltrainer #pt ♬ Hide and Seek – Imogen Heap
Until next time, friends.
If there’s anything you’d like support with, feel free to drop me a message and I’ll see how I can help!