(HealthyResearch.com) – It’s normal to feel hungry at certain times throughout the day, especially if you’re on a diet. But you shouldn’t feel hungry all the time, and you definitely shouldn’t feel like you’re starving. That constant gnawing at your stomach is a sure sign that something is wrong. What’s worse, it could sabotage your diet. Fortunately, there are things you can do to tame your growling stomach and stay on track.
Don’t Deprive Yourself
The key to making any diet successful is to not deprive yourself. Don’t severely restrict your calories. Anything under 1,200 calories per day is bad news. If your caloric intake drops below this point, your metabolism may slow and/or your health may suffer.
You should also not take any food off the table. When you deprive yourself of the things you like in an all-or-nothing diet strategy, you’re more likely to fail, according to a 2013 study. Nobody has enough willpower to swear off their favorite foods forever. So, consume enough calories and indulge every now and then; it will keep you more satisfied with your diet.
Fill Up on Protein and Fiber
A diet high in protein and fiber will make you feel fuller for a longer period of time. Protein makes you feel satiated. What’s more, it boosts your metabolism when consumed regularly. Fiber is a component that hangs around in your gut taking up space, which makes you feel full.
How much protein and fiber should you eat? To lose weight, try to make protein-rich foods 30% of your daily caloric intake. When it comes to fiber, women should consume 21 to 25 grams per day, while men should consume 30 to 38 grams per day.
Boost Your Metabolism
A metabolic boost could allow you to consume more calories than your current diet allows and still lose weight. How? Your metabolic rate determines how quickly your body burns the calories you consume.
You might be able to increase your metabolic rate by following this advice:
- Eat breakfast
- Consume smaller, more frequent meals
- Eat more protein
- Lift weights
- Intensify workouts
- Drink lots of water
- Incorporate healthy fats into your diet
- Reduce stress
- Get adequate sleep
If you can improve your metabolism, you won’t have to worry about every little thing you put in your mouth. It will give you more freedom to eat when you’re really hungry, without blowing your diet.
Check Your Mindset
Sometimes you’re not really hungry when you think you are. It’s a trick your mind plays on you. Some people eat for comfort or as a compulsion without even realizing it. If you have psychological issues that cause you to eat, you will not be successful at a diet until you address the underlying issues. A psychologist can help you get to the root of the thoughts and behaviors that can make weight loss difficult for you.
Never allow yourself to go hungry on a diet. There’s no need. It’s perfectly possible to feel satisfied while you’re cutting back and/or eating healthier. The key is to give your body and brain what they need, like protein, fiber and the proper mindset.
~Here’s to Your Health & Safety!
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