How To Get Rid Of Hunger and Lose Weight Effortlessly

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Losing weight is incredibly easy in theory. If you have spent some time learning about it online you already have the know-how to do so. Of course that is assuming that you have received truthful, correct information. Maybe that’s too big of an assumption to make on my part. There are a lot of crappy, generic sites out there with posts like:

  • Eat this food to boost fat loss by 200%!

  • 5 Foods to never eat (They will make you fat)

The point is: You probably already know that you need to consume fewer calories than your body burns if you want to lose fat.

In 2015 saying calories matter isn’t revolutionary. If you consume fewer calories than you burn you will lose weight. Every successful diet method uses this fact to its advantage. There simply isn’t any other way to lose weight.

Some people will give you that information and then just tell you to do it. Well in theory that’s great. Knowing that calories are the only thing that matters won’t help you lose weight if you can’t stay in a calorie-deficit.

That’s why I always try to give you both theory and practical tips that you can start using right now.

You can read as many scientific studies about fat loss as you want, unless you are educated in human biology or a related field, they won’t help you. What you need is a little theory so that you know why something works and habits that you can include in your daily routine to achieve your goals.

The main problem (possibly the only real problem) with eating in a calorie-deficit is that you feel hungry all the time. I won’t go into too many details as to what causes hunger because that doesn’t help anyone lose weight.

What you really want to know is how to get rid of hunger so that you can eat less effortlessly.

hungry man

It will take a couple weeks so this isn’t always a quick fix. The reason you feel hungry when starting a diet is because it’s a change from your past habits. Your body needs some time to adjust to your new eating habits. You aren’t actually starving if you don’t eat for a couple of hours.

This shouldn’t take longer than a couple of weeks. If you get through this phase without quitting you are basically good to go.

The first two or three weeks are usually the hardest part of a diet. Unless you are already quite lean and want to lose the last bit of fat. Getting very lean (for a bodybuilding show or physique competition) is very hard. It requires a lot of discipline and some advanced dieting methods. That’s why the competitors usually hire an experienced coach. However for most dieters and fitness enthusiast a simple diet that restricts calories or adds exercise will do just fine.

Staying disciplined is a lot easier if you aren’t constantly hungry. That’s why I always recommend that you try to avoid hunger rather than trying to become more disciplined.

Discipline is a great skill to have but it takes a lot of work to improve it. I don’t think it’s the most efficient way of trying to lose weight for the average person. Dieting is only hard when you are starting out so if you have enough discipline to get through that first phase you will be fine.

What I want to share with you now are tips and tricks to get you through those first couple of weeks. As always I try to make fat loss easy, simple and pain-free for you.

  • Use intermittent fasting

Intermittent fasting is a great way to reduce hunger and make dieting easier. It isn’t immediately why not eating for 16 hours every day helps to control hunger. However as anyone who has tried it for a while will tell you; It absolutely works. The best place to find out about Intermittent Fasting is Leangains.com. This post is a good overview of what Martin recommends.

  • Drink coffee or diet soda 

    credit: Niall Kennedy

    credit: Niall Kennedy

Drinking a glass of water before every meal is also a good idea. Water fills your stomach up and will make it less likely that you end up over-eating. Coffee and calorie-free soft drinks have the added benefits of containing caffeine. Caffeine is a mild appetite suppressant.

  • Remove distractions when eating (completely focus on the food)

This is a trick I learned recently from a book called Gorilla Mindset. There isn’t much to it really. By focusing on what you are eating you will be more satisfied once you’re finished. If you watch TV or use your phone while eating immediately stop! Have you ever noticed that a big plate of food seems to just magically disappear? If you are being distracted by your phone or other forms of entertainment you eat without thinking.

  • Avoid temptations whenever possible

Try not to have snacks lying around the house. The more work it is to get your hands on ‘bad foods’ the easier dieting becomes. (‘Bad foods’ don’t really exist because you can eat anything in small amounts, but you know what I mean.)

  • Postpone eating for 30 minutes or an hour and go do something during that time.

This works especially well if you are doing intermittent fasting. If you can postpone eating until later, that will obviously help keep your hunger under control after the meal.

The great thing about flexible dieting is that it doesn’t eliminate any food you love entirely. If someone says you can’t eat ice cream for example, doesn’t that make you want to eat it even more?

  • Avoid (or limit to a very small amount) consuming liquid calories.

They won’t fill you up as well as real food. I honestly don’t understand why people still consume sugary drinks. There are calorie-free alternatives for everything and they taste more or less the same. Even if you prefer the sugary version, is it really worth not losing weight because of the small difference in taste?

  • Exercise (If it works for you.)

Exercising isn’t always a good thing for appetite control. Some people end up eating more after exercising because they feel that they “deserve it”. For others exercising will reduce feelings of hunger. It generally helps me when I start to feel hungry.

This is something you have to experiment with. Hunger is largely psychological so different methods work for different people. There is no one-size-fits-all solution to reducing appetite.

If you take those suggestions and try them for a few weeks I’m sure you’ll find at least three that work well for you.

How do you know what works and what doesn’t? That’s simply done by experimenting and taking notes on how you feel. I will go into more detail about the importance of taking notes at another time.

If you think intermittent fasting works very well for you continue doing it. However if drinking diet soda isn’t effective for you there’s no need to continue doing it (unless you want to).

What I will ask of you is to keep an open mind. If something doesn’t seem to work for you, stop doing it but come back to it at a later time. You might find that it does help but you just didn’t notice a difference because you are (hopefully) utilising multiple strategies for reducing appetite.

Thank you for taking the time to read this post. Hopefully you have learned a couple new tricks that will help you lose weight. If you have any questions contact me and I will try to get back to you.

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