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I don't know about you, but one of the worst feelings in the world is being hungry.  The reality is that hunger is going to be there from time to time, especially if you are in a calorie deficit trying to lose body fat.  Fear not, I have collected a few hacks to blunt hunger when it strikes!  

First, a quick note on psychological hunger (mental) vs. physiological hunger (physical).  Mental hunger is simply the desire to eat food out of habit or craving.  Physical hunger is going to rear it's ugly head in the form of stomach emptiness, hunger pangs, feelings of weakness, etc.  Listen to your body - if the hunger you are experiencing is deep physical hunger, then eat some damn food!  Otherwise, for mental hunger or minor physical hunger, think about using some of the below tips.

#1- Black Coffee
Black coffee is an amazing drink with one of it's main benefits being a big time appetite suppressant.  I have found that no trick can blunt hunger nearly as well as coffee can.  However, for best results, it should be consumed black and on it's own.  Some Splenda or low calorie creamers are fine, but once you start adding excess calories in or pairing with a muffin or donut, it's potency will decrease exponentially. 

Try using coffee strategically for when you get hungry (for most it's that 9-11am window while at work) instead of drinking coffee just to drink coffee.  You'll be amazed at how quickly and for how long it blunts hunger.  For afternoon hunger issues, stick with decaf.

#2- Sparkling Water/Diet Soda
I use coffee as my main tool but when that's not available, sparkling water or diet soda do a great job.  Don't worry, a diet soda here and there is not going to have a negative impact on your health.

#3- Water
Sometimes, the hunger you are feeling is not hunger at all.  You may just be thirsty!  Hunger and thirst can have similar symptoms.  Throw back some high quality H20.

#4- Eat less frequent, larger meals
I know bros will read this and curse me for putting down their 6 meals a day routine.  While that may work for some, the majority will not succeed on this approach.  It may sound counterintuitive but eating can lead to more hunger.  If you are eating several small meals comprised of 200-300 calories, satiety (feeling full) will never set in.  That is just not enough food to fill you up.  I ate this way for several years and sometimes I would eat a small meal and would literally be hungrier afterwards!

I suggest eating 2-3 times per day, depending on your lifestyle.  What sounds better- eating 1,800 calories in six meals (300 calories/meal) and being hungry all day and night vs. 1,800 calories in 2 large meals with a snack (a 200 calorie snack with 2 large 800 calorie meals)?  Those dense meals are going to be way more satisfying.

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Comments

12/14/2015 10:01am

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01/03/2017 9:07am

I didn't know that hunger and thirst can have similar symptoms. Whenever I feel hungry, I always see to it that I satisfy my cravings not knowing that I might just feel thirsty at all. The insights are really amazing! I can now use these alternatives whenever I feel hungry. Thank you for sharing this one. This is really a big help for me.

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02/25/2016 1:57pm

The hunger game is a reality fact of people's life which cause people to take care of their diet as well.

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03/14/2016 3:27pm

Such a nice piece of work explaining both type of mental and physical hunger. No doubt some people have always craving for food, drinks etc. and they can’t resist. I am also one of them. This article has very useful information for all such people how lose weight and improve their health. We should care about daily diet.

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