How to Feel Less Hungry? (5 Tips Backed by Science)

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In this video you'll learn how to feel less hungry on a diet based on the latest research.

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The best diet is one you can follow and hunger turns out to be one of the most common reasons why people fail to stay in a caloric deficit.

Truth is while we're in a caloric deficit to lose fat sometimes it can feel like no matter how much we eat it's not enough.

And we know something is wrong, but just don't know what.

So in this video I decided to look into the science of hunger to bring you 5 tips that will help you feel less hungry and to set yourself up for success with any fat loss diet.

1. Avoid Distracted Eating

Are you checking your smart-phone while eating food?

Or maybe you're eating food at the same as watching something on your computer.

This seemingly harmless habit has been proven to disrupt our hunger cues based on a study from 2013 by the American Society for Nutrition
ajcn.nutrition.org/content/97/4/728.abstract

The conclusion of that study was that eating when distracted produced a somewhat moderate increase in immediate intake, but not only that it increased intake in the later part of the day to a greater extent.

Lesson: Eliminate distractions when eating food and focus on the meal. This will not only help you feel fuller but it will also give you a much needed mental break from all the things happening around you.

2. Base Your Diet Primarily on Whole Healthy Unprocessed Food

This one is a no-brainer and it's been repeated over and over again.

Having 90% of your diet be whole healthy unprocessed foods will make you less hungry, and increase your overall health.

Whole foods such as vegetables, fruits legumes and a variety of protein sources will make you much fuller than highly refined foods like cereal or snacks.

There are exceptions to processed foods (like cottage cheese and whey protein) but generally you want to make sure to minimize highly palatable (high sugar, high fat) foods in your diet.

Dr. Stephan Guyenet did some great work on the food reward hypothesis of obesity states and how motivational and pleasure value of these highly processed tasty foods influence how much we eat ultimately contributing to the development of obesity.

wholehealthsource.blogspot.hr/2011/10/case-for-…

3. Don't Drink Your Calories

Similar to basing your diet on whole foods this one is pure common sense.

A study (ncbi.nlm.nih.gov/pubmed/24167595) showed that consuming sugar-sweetened drinks such as soda, sweet ice tea and juice lead to a lot more calories consuming and offered no satiety.

Caloric containing beverages seem to bypass the satiety signals which leads to a much greater calorie intake without the benefit of feeling fuller.

On the other hand drink a protein rich drink such a whey protein helped with satiety. ncbi.nlm.nih.gov/pubmed/18187437

4. Eat slower

I personally have huge issues with this as I always find myself in a rush.

And often I end up eating my entire meal within minutes without stopping for single second.

Now, there's been some good research on the topic pointing out benefits of taking your time and eating slower.

Studies:
ajcn.nutrition.org/content/100/1/123.long
ncbi.nlm.nih.gov/pubmed/25452861

Bottom line: Those who eat faster, end up eating a lot more. And also they feel less fuller at the end of the day.

So next time you're having food slow down and try to enjoy the movement. I know it's hard but it's definitely worth it.

5. Re-train Your Brain's Hunger Signals

Building on eating slower this is a critical think we all need to do.

The way you start is to get into a habit of eating until you're no longer hungry instead of eating until you're full.

sciencedirect.com/science/article/pii/S14710153…

This will allow you to re-connect with your natural satiety signals and you'll be able to control your calorie intake with a lot less effort.

For 8 more tips backed up by science check out youtube.com/watch?v=MsKs9B2rCi0

Let me know in the comments which one of these tips you resonate the most with.

And I'll talk to you soon! -Mario

Beginner ➤ shockingfit.com/workout-routine-for-newbies/

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Website: tomic.com

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