If my life had an overtly dramatic movie title, it would be something like “Claire Versus Hunger: The Eternal Battle”. Maybe it’s because I work out a lot (ish…most of the time…), or because I really like food (a lot, all the time), but I’m pretty much always game to grub. On the flip side of this, I also really like the pants I own and would prefer that they fit for the foreseeable future, so I have to keep my inner eater in check.
If you relate to any or all of what I just said, check out my Hunger Busters.
- Make sure you’re combining protein, carbohydrate, and fat at your meals. Getting the right balance of these macronutrients will not only ensure that you have a nutritionally sound day, but also that you feel most satiated by your meal. If I lost you with “protein, carbohydrate, and fat” please let me know in the comments and we’ll do a little Nutrition 101.
- Eat slowly and focus your awareness on your meal. All too often we speed through our meals distractedly, which doesn’t allow time for our stomachs and brains to communicate fullness through their hormonal pathways.
- If you’ve cleaned your plate and still feel hungry, give yourself 15-20 minutes before eating anything else. Like I said, you’ve gotta allow your stomach and brain enough time to talk to each other.
- Think about your hydration. Feelings of hunger and thirst feel awfully similar, and sometimes it’s difficult to distinguish between the two.
- Doing everything right and still feeling hungry? EAT! Listen to your body and nourish it accordingly. You’d be surprised by how smart it is.
Problem: I’m hungry between breakfast and lunch.
- Add a healthy fat to your breakfast– avocado, nut butter.
- Ensure that you have enough protein in your breakfast, whether it’s in the form of an egg, Greek yogurt, lean breakfast meat, or even a supplement like whey protein.
- Incorporate a 100-200 calorie morning snack that consists of carbohydrate and protein (and maybe some fat), such as turkey slices and whole grain crackers, an apple and cheese, or a KIND protein bar.
Problem: I’m hungry at 5 pm right before dinner.
- Munch on some celery, carrot sticks, or cherry tomatoes while you’re cooking.
- Have a cup of hot tea.
Problem: I’m hungry after dinner.
- Did you have a protein, fat, and complex carbohydrate at dinner? And did you have enough of each?
- Have a satisfying 100-200 calorie snack.
- Ask yourself if you’re truly hungry, or just fulfilling that “I need something sweet to end my day” habit.