Successful long term dieting is one of the hardest things we will face in this life. Adherence is key. We are told this often enough but rarely is it explained to us in a way we can understand.
What really is diet adherence?
In our opinion, it is eating in a way that is specific to your goal (body composition, sport, health etc), that is not too far removed from your current way of eating.
Sounds straight forward in theory, but in practise it really is not.
So what can be done to help ourselves keep on track?
We know extreme hunger on a diet can be hard to cope with. Excessive restriction and being hungry a lot of the time may drive you to over eat, thus hampering your fat loss efforts.
What’s more, feeling like you are struggling to stick to your diet will hamper your ability to adhere to your diet. Nobody wants to feel like a failure! So how do we figure out how to fill ourselves up with tasty food, that is not extremely high in calories, and leaves us feeling like we are winning the fat-loss fight.
Understanding that certain foods fill you up more than others is a key place to start!
HERE’S A FEW WAYS TO DEFEAT THE HUNGER DEMONS & STOP FEELING HUNGRY ALL THE TIME
1. EAT MORE FIBROUS FOODS
Fibre is generally found in most fruits and vegetables. Google it if you need a few more ideas!
2. EAT MORE PROTEIN RICH FOODS
Protein has been found to fill us up. Foods rich in protein generally aren’t overly palatable, so it’s unlikely you’ll binge on boiled chicken breasts or tins of tuna.
3. EAT HIGH VOLUME/LOW CALORIE FOODS
Fill up your stomach! That signalling is very important to reduce the volume of the hunger demons screaming out for more. Literally filling the stomach up with big foods that don’t contain a huge amount of calories will help. By this we mean salads, stir fry’s, fruits, sugar free jellies.
YOU WILL BE HUNGRY SOMETIMES AND THAT IS OK
If you are creating a deficit to lose body fat, sometimes you’re going to be hungry! Learning to occupy your mind by going for a walk or making yourself busy until the next planned meal is a great game plan.
If you need some accountability or help to achieve a fat loss goal, contact us today