For some of you who are gym veterans or athletes who have competed before, you may already know this, but it could be new information for others. And I’m going to assume you already know to eat more vegetables since that should be a staple in anyone’s diet, whether for fat loss or just general health.

Here are my Top 5 Tricks to avoid feelings of hunger while dieting. I’ll explain how it helps too:

  1. Drink coffee (or take a caffeine pill) when you feel hungry or need an energy boost. With the reduced calories, our energy will drop and sometimes a java fix is just what you need to get rejuvenated or stop hearing your stomach growl. Caffeine is a proven appetite suppressant and as a bonus, helps burn more calories.

  1. Chew sugar-free gum. Studies show chewing gum helps with appetite control and feelings of craving satisfaction. Especially when you can find a wide range of flavours that satisfy anyone’s palate; fruit-based, chocolate mint, juicy fruit, vanilla mint, watermelon, etc.
  1. Take a fibre supplement like glucomannan. Its basically fibre in a pill and you take it with a full glass of water. It will keep your hunger at bay, especially if you still have an hour or three before your next meal.
  1. Drink water or a calorie-free drink. Sometimes hunger is mistaken for thirst. Have more water, or Crystal Light, or diet pop, or tea, etc. And a good way to measure if you’re even drinking enough (in general), is to check your urine. If its clear or pale yellow, then you’re good ✓, otherwise, drink up.
  1. Eat more fibrous vegetables. From my experience with others, most people lean towards the cucumbers, peppers, tomatoes for their staple vegetables. Those are far too low in fibre and satiety – you want to eat the dark greens or those with higher fibre content such as: green beans, broccoli, brussel sprouts, artichokes, cauliflower, spinach, boy choy, etc.

And if these tricks still don’t work, then it’s usually one of three things, you’re either not eating enough calories, your protein calories may be too low, or you are struggling with it more mentally than you think. Dieting is more of a mental challenge than anything else.

If you would like a customized food plan from me, mention this article and I’ll give you 3 extra weeks FREE in my 12 Week Nutrition Program.

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