8 easy ways to reduce hunger and cravings | Science-based hunger hacks

When you’re trying to lose weight and are in a calorie deficit, you can experience hunger and cravings, making you think of nothing but foods.

Whilst you need to be eating less calories in order to lose weight, there are ways to reduce hunger and cravings. Here are my top hacks!

8 easy ways to reduce hunger and cravings

1: Increase your protein intake

Protein takes longer to digest than any other nutrient. Which means that a high-protein meal will keep you fuller (for longer!) than a high-carb meal. Ideally, you’d want to consume up to 1g-1.2g protein per kg of bodyweight.

Starting your day with a protein-packed breakfast can be an excellent way to reduce mid-morning cravings.

All my online coaching clients who have switched from a sweet breakfast to a savoury, high-protein one have reported less sugary cravings.

2: Go for the fibre

Fibre-rich foods can help you feel less hungry for several reasons. First, they tend to take longer to be chewed and swallowed. The longer you take to eat, the better your chances of getting satiety signals from your brain.

Plus, fibre-rich foods stretch the stomach then ferment your bowel, helping you avoid cravings and eating less calories overall.

Therefore, make sure to include enough fruits, veggies, beans and seeds in your daily meals.

3: Avoid drinking your calories

Liquid calories can drastically affect your hunger feelings. Why? Because you’re not chewing them, therefore missing out on an opportunity to get satiety signals.

I always advise my clients looking to lose weight to avoid fruit juices, smoothies, alcohol, shakes, soups and even drinkable yogurts for this exact reason.

Plus, scientists also suggest that solid foods, by staying in contact with your taste buds for longer, can help you reach that “fullness” feeling.

4: But drink water

Did you know that when you feel hungry, you might actually just be thirsty? Drinking a lot of water in between meals can really help you feel less hungry.

Some people also tend to eat less when they have a big glass of water just before a meal.

5: Include Omega-3 fats

Omega-3 fatty acids are polyunsaturated fats that you need in your diet, as your body can’t produce them. Alongside maintaining optimal health, Omega-3 are thought to increase your leptin levels.

This hormone is responsible for your “fullness” feeling. Therefore, as long as you are in a calorie deficit, including a sufficient amount of Omega-3 can help you lose weight without going too hungry.

Omega-3 rich foods include salmon, sardines and eggs for animal products, as well as chia seeds, flax seeds, hemp seeds, walnuts, soybeans for plant-based foods.

6: Exercise

Physical exercise is thought to reduce Ghrelin levels. This hormone is called “hunger hormone” because it stimulates appetite and tends to promote fat storage.

Plus, according to some studies, exercise has a positive impact on the area of the brain responsible for cravings. Not to mention that when you exercise regularly, you are more motivated to eat healthy and stick to your diet!

7: Get enough sleep

Have you noticed that you tend to crave more sweet treats and fast-foods when you’re running on too little sleep? Studies have shown than insufficient sleep can increase hunger by over 20% whilst decreasing fullness hormone levels by over 25%.

If you struggle to get at least 7 hours of sleep, try to start going to be earlier, turn off the screens and create a “night time routine” that will help you fall asleep.

8: Lower your stress levels

Easier said than done, I know. But anything you can do to feel less stressed, whether it’s breathing exercises, talking to a friend, meditating, journalling… will help.

Stress raises your levels of cortisol, which increases food cravings and the need to eat in most individuals. Which explain why you feel like eating chocolate when you’re stressed out.

How to start reducing hunger and cravings?

Start by picking two or three tips that seem easy to implement. For instance, replace your jam toast with scrambled eggs on toast in the morning, reduce your Starbucks high-calorie coffee intake and go to bed one hour earlier. You should feel the benefits within a few days and it will encourage you to make more positive changes!

If you’re the type of person who needs a 100% bespoke programme and ongoing, personalised support, feel free to check my Thrive Strong Programme. It might just be what you need!

More useful stuff

Download your FREE Thriving on Plants Guide to starting your plant-based journey
Check out my Thrive Strong online personal training programme
Check out my Instagram for more tips