- Determine the right calorie intake, don’t starve yourself!
- Match your meal frequency to your calorie intake. Meals of 200 kcal will probably leave you nothing but hunger!
- Do you have a low calorie intake? Then consider Intermittent Fasting!
- Make the right food choices for satiety:
- Eat lots of lean protein products.
- Eat a lot of vegetables.
- Eat lots of low-calorie fruit (No, bananas and raisins don’t count!).
- Avoid refined sugars and limit that dextrose after your workout.
- Be vigilant with your fats, you have to get them in, but a scale is your friend.
- Make sure you get enough fiber.
- Listen to your body: If you’re hungry half an hour after your meal, something probably needs to change.
- Try to increase the viscosity (= thickness of a liquid), for example choose an All Day Protein shake or Casein shake with your breakfast instead of whey.
- Take supplements that suppress hunger or increase satiety.
- Weigh for yourself whether a cheat meal is worth it. Are you counting down all week? Then you would probably do better to avoid it altogether so that this pattern disappears from your system.
- Don’t overflow your cupboards with candy, cookies and chocolate.
- Do your shopping if you’re not hungry to avoid walking out of the supermarket every week with a frikandel sandwich
- If you eat out, don’t go to all-you-can-eat restaurants
- Still sinned? No stress and pick up your diet again. 1 cookie won’t break your diet, but 3 boxes will.
- Drink lots of water! Carbonated coffee, tea, or diet sodas can also help.
- Don’t force yourself to take the stairs or walk everywhere. The only thing you achieve is stress and the urge to reward yourself (read = I took the stairs so I have now earned a pie of 500 kcal. Guess what? You just ruined your diet).
- Let those around you know that you are watching your diet. This prevents you from being constantly offered everything.
With these 15 tips you are armed to make your diet a success, without hunger!
