Yesterday I got a comment from a blog lurker Nikki.
First off, I will say HI to anyone lurking. It seriously makes my day when you pop in and say hi and ask questions. It makes me feel useful… something that doesn’t always happen when you’re a cat owner.
… Meaning owned by a cat, but you know.
But my point is… Nikki had a really great question and I figured it’s something ANYONE, not just people competing in this crazy sport, has to deal with at some point and time so why not address it on the blog?
Logical right? (… i have my moments)
I recently stumbled upon your blog from another blog I read and I have to tell you that you are really inspiring me! I have been in a cardio fitness routine for the past 7 months and have lost 30 pounds and decided to add some strength training after reading your blog. And I love it! I love feeling my muscles get stronger. And the idea of becoming super buff has even crossed my thoughts as a goal that I could actually attain. My big question for you is this….what do you do when you feel hungry but you know that you can only eat a certain amount? How do you deal with the hunger?
Okay, I totally left that first part in because um… I don’t even know who Nikki is (no blog. *tear*) but how sweet is she?!
First off, ANYONE can be fit and buff, it’s not just for those girls in the magazines. trust me. I do admit it’s not genetically easy for everyone, we’re not all built the same but if you set goals and work hard it’s definitly do able.
… sadly that does mean avoiding the banana bread batter when baking and embracing the little things that make life tastier instead.
I really can’t complain because I DO love how I eat… but honestly i DO wish those portion sizes were a wee bit bigger some days.
I can only speak from my experience here, but yet, eating in a calorie deficit for the purposes of losing weight will equal hunger. Maybe not every day, maybe not every week, but I can pretty much guarantee you it WILL happen.
It’s how you choose to react to that hunger that is the difference between sticking to the plan and achieving your goals and finding yourself at the bottom of a vat of Fro Yo
… yeah, we’ve ALL been there.
So here are some of my top… however many I come up with… tips for beating hunger.
1: Know Yourself
This is the biggest thing for me. Realizing when I’m hungriest, what kind of foods I crave at certain times of day, when I’m busy, when I’m on the couch, etc etc.
I always try to plan to have my meals 3-4 hours apart, but on weekends I know in the mornings I’m busy, on the go and honestly not that hungry since I tend to have bigger breakfasts… but in the late afternoon/evenings? Yeah.. TOTALLY different story.
So to work with this I plan to have slightly bigger meals, farther apart in the morning…. and then from 3-4pm onward have smaller (calorie) meals, but often FULL of veggies and lots of volume closer together.
It’s really trial and error and learning to listen to your body. It took me a long time to figure this out… I used to spend my evenings stalking the kitchen wishing, hoping for more food. That is no way to live!
2. Make Friends With Veggies!
When my macros change/drop the first thing that I usually do is eat more veggies, big salads, lean protein and I choose to use salsa or mustard for dressing so I’m not using up macros on something I don’t even really like.
I can sprout off macros for pretty much any veggie at random, and usually like to pair a lower macro veggie with a higher macro one… like cauliflower and zucchini. Zucchini I can eat a TON of, I love it, it gives me that “large amount” of food I crave, and the heavier cauliflower tends to fill me up on less. Add in some romaine and chicken and it’s pretty filling.
… or as filling as foods get on a diet.
3. Keep Busy
This is a big one! When I’m out and running around I really don’t often feel hungry. I know I”m hungry, I know when I need to stop and eat, but I don’t notice it as much as if I’m working on the ass groove on the couch for 8 hours straight on a blizzard-y January day.
This past weekend is a great example. I KNEW I was going to be hungry. It was inevitable and to keep myself occupied I spread out my errands and fun stuff over all three days to keep me busy and moving most of the time. I planned my meals into downtown so I could relax and not burn out, but it really helped keeping my mind off the next meal.
(Honestly, packing up my life has kept me MUCHO happy in the hunger department lately)
4. Have a Plan
This I can’t stress enough. Knowing what i”m going to eat, when I’m going to eat and packing my meals prevents so many issues. If I get stuck in traffic, the metro breaks down, I want to grab a coffee and chill it’s nice to know I can pop a tupperwear out of my purse and chow down without the hunger calling my name from a Second Cup display case.
(ugh.. how cheesy and lame am I?!)
Sometimes it’s a bit weird busting out food on the metro/in a theater/in the middle of the street but you get over that fast.
Also… Plan higher carb days, a free meal, a splurge something. Work in the kitchen to make your favorite foods at home instead of in a fattening restaurant setting. It’s not about 12 or 20 weeks of diet, it’s your life, it’s your health.
5. Don’t Make Drastic Changes
When my diet does change (for the worse… OR the better) it’s never drastic. When my macros drop, it’s usually by 10-20g of a certain macros, and similarly post show we raise them 10-20g each week until we hit maintenance.
This way you’re not drastically shocking your body one way or the other and the change is much easier to adjust to without crazy hunger.
I’m classy, I know.
Gradual changes in ANY form are the best way to lose weight. I’m a firm believer that there is no reason to go all or nothing, especially starting out. Adding a tablespoon of cream to your coffee is not the reason why you still have 100lbs to lose and similarly cutting 500 cals from your diet overnight is just setting you up for extreme hunger… and probably a binge.
Alright folks! there you have it! Five ways to beat the hunger when it gets sucky!
But most importantly… It’s a lifestyle, NOT a diet.
Losing the diet mentality and loving a new, healthy lifestyle is the best way to make changes, avoid the hunger and LOVE life.
Do you have anything to add? What do you do when hunger strikes (… and you’re not able to have more due to diet restrictions)
… and I just have to say I kind of enjoyed having this question to answer… does anyone else have any requests for a rambling blog of crazy from me?! Let me know!