f you’re on a fat loss diet, your body will fight back at some point by hitting you with cravings. But instead of taking it lying down, use these ten powerful tips to curb them.
They’re evidence-based, simple to use, and make it much easier to stay on track with your diet, so you can finally shed that stubborn fat and reveal the alluring figure trapped underneath.
1. EAT MORE OF THIS NUTRIENT One of the easiest (and tastiest) ways to suppress cravings and promote fat loss is by eating more protein. Why’s that? It’s because protein is the most satiating macronutrient [1]. Increasing your intake tends to lead to an automatic drop in calorie intake as shown by a study from the University of Seattle. In that study, the research team raised the protein intake of their subjects from 15% to 30% of their daily calorie intake. The
result? On average, they consumed 441 fewer calories per day [2]. This led to an average weight loss of eleven pounds in just twelve weeks. The reason protein is so satiating is that this macro raises the satiety hormones GLP-1, Peptide YY, and cholecystokinin while reducing the hunger hormone ghrelin [3-6]. This will punch cravings in their face, slash your calorie intake, and boost your fat loss success.
2. GET ENOUGH SLEEP While many lifters continuously tweak their exercise and nutrition plan to maximize progress, sleep is often overlooked. That’s a shame because your bye-byes have a huge influence on your figure. For example, one meta-analysis based on 604,509 adults found that bad sleepers have a 55% higher chance of becoming obese [7]. That’s because sleep deprivation increases hunger and food intake, which it does by changing your brain chemistry [8-9]. Sleep deprivation lowers satiating hormones such as leptin while raising the hunger hormone ghrelin [10]. This leads to an automatic increase in calorie intake (or, in case you count calories, makes it harder to maintain your daily goal). Besides, sleep deprivation raises your cortisol levels and slashes testosterone levels [11-14]. This inhibits fat burning and increases muscle wasting. So, make sure you get enough high-quality sleep. The National
Sleep Foundation recommends between seven and nine hours a night. While that’s a good general guideline, you might need more or less. If you wake up groggy each morning, common sense says you need to get more sleep.
3. DRINK MORE WATER Drinking more water promotes weight and fat loss, as well as a reduction in your waist size [15-17]. Why’s that? It’s because thirst often gets confused with hunger. Your brain isn’t good at distinguishing the two. For this reason, a glass of water can help stave off cravings and decrease food intake.
Research shows that habitual water drinkers consume, on average, 9% fewer calories compared to those who don’t drink water regularly [18]. That’s around 2,800 calories a week, which, in terms of energy, equals roughly 0.8 pounds of pure fat [19]. Drinking water before your meals is of particular benefit. One study had the participants drink 500 ml of water thirty minutes before their breakfast. As a result, they ate an average of 13% fewer calories [20]. So, if hunger rears its head, down a glass of water. The craving may fade away within minutes after you drink. If that’s the case, you were not hungry but dehydrated.
4. REDUCE STRESS We all get frazzled now and then. It’s normal to stress out over a presentation at work or to fret about a conflict with a family member. But for more than 40 million Americans, chronic stress is the crippling reality of day-to-day life, which, in turn, can spike food cravings and push you to eat more [21-23]. What’s interesting, though, is that those effects don’t apply to everyone. Research shows that around 40% of people increase their food intake in response to stress, 40% do the opposite, and 20% do not their change feeding behaviors in stressful times [24-26].
That’s why some people tend to gain weight under chronic stress while others see the number on their scale drop. If you tend to reach for (junk) food in response when tensed up, use the following nine tips to keep your “stress hormone” cortisol under control.
✓ Meditation: People who regularly meditate have lower levels of cortisol and see a faster reduction after a stressful event [27].
✓ Drink enough water: As little as 1% or 2% dehydration
spikes up the cortisol.
✓ Listen to relaxing music: Research shows that patients who undergo surgery while they listen to music have significantly lower cortisol levels than those who don’t [28]. It’s believed music also reduces stress in everyday situations.
✓ Keep a positive attitude: Accept there are situations
beyond your control.
✓ Exercise: A fit body is more resistant to stress. ✓ Get enough rest and sleep: Your body recovers from
stress while you sleep. ✓ Avoid excessive alcohol consumption: Alcohol raises the
stress hormone cortisol.
✓ Say no: Stop saying “yes” to things you want to reject such as requests that would add excessive stress to your life.
✓ Seek professional help: A psychologist or another mental
health expert can help you with stress management.
5. INCREASE FIBER INTAKE
Research links fiber to many health benefits, such as better stool, improved gut flora, and lower body weight [29]. The latter is because fiber curbs hunger and helps you control your calorie intake, which it does so in two ways [30-31]. First, fiber increases satiety, so you’ll be less likely to over-consume calories. Second, fiber prolongs the time food stays in your stomach, which makes you feel full longer and suffer fewer cravings. Aim for at least 10 grams of fiber per 1,000 calories. So, if you consume 2,100 calories a day, that’s 21 grams of fiber or more. Great sources are vegetables (the crunchier, the better), whole grains, beans, brown rice, baked potato with skin, bran cereal, and oatmeal.
6. FIX YOUR MEAL FREQUENCY When calorie intake is matched, eating frequency isn’t nearly as important as often claimed. For instance, scientists have found no difference in metabolic rate between wolfing down all food in one meal and nibbling on it throughout the day [32-34]. Besides, when total calorie intake is matched, research shows no difference in weight loss or body composition between different meal frequencies [32,35-36]. So, if you maintain the same calorie deficit, how often you eat won’t affect your body weight. This makes sense - after all, calorie balance is what determines changes to the number on your scale.
That doesn’t mean, however, that meal frequency is irrelevant. It does matter because it influences hunger. Certain meal frequencies are better than others for keeping hunger at bay, which makes them more effective for fat loss.
One study, for example, measured the effects of eating three high-protein meals per day against six high-protein meals. The researchers found that three meals daily led to more fullness and better appetite control [37]. Another study published in the journal Obesity had similar results. The scientists evaluated the effects of consuming three and six meals daily on fat burning and hunger levels. While fat burning wa the same among conditions, those who ate three meals experienced less hunger [38]. The researchers noted, "We conclude that increasing meal frequency from three to six per day has no significant effect on 24-h fat oxidation but may increase hunger and the desire to eat." So, if you usually eat more regular, smaller meals, then eating larger, less frequent ones might help you keep hunger at bay. This applies, however, only up to a certain point. One study found that two meals per day led to more hunger than the same food intake spread over three meals. So, less isn't inherently better [39]. Important to note is that we’re all different. Some people do better on more frequent meals. Work out what suits you best although three or four meals per day seem to be the sweet spot for most people. What’s also important is to avoid irregular patterns such as eating three meals on Monday, seven on Tuesday, and jumping back to four on Wednesday. Such irregularity impairs insulin sensitivity and worsens blood sugar levels, which can trigger hunger [40]. That’s why it’s best to be consistent in your eating habits. Keep both your meal frequency and meal timing as similar as possible each day.
7. AVOID EMOTIONAL EATING There are two types of hunger: physical and emotional. Physical hunger is a biological urge that tells you to restock on nutrients. This kind of hunger builds up gradually and can cause symptoms such as irritability, a growling stomach, and fatigue. Eating makes it go away.
Emotional hunger is driven by emotions. Many people eat to cope with or escape from stress, frustration, anxiety, fear, sadness, daily hassles, depression, boredom, or fatigue [41]. What you eat in response to emotional hunger as is what we call comfort foods. Most of them are sweet and rich in carbs and fat because that provides instant satisfaction. That’s why there's a close link between emotional eating and weight gain [42]. Thus, to lose weight and keep it off, prevent emotional eating [43-46]. To do so, you must be able to distinguish between emotional and physical hunger. Here are the six main differences:
• Physical hunger builds up gradually while emotional hunger appears all of a sudden, most often in response to a specific event.
• With physical hunger, almost any food will satisfy your
needs, while emotional hunger is tied to specific comfort foods such as chocolate, pizza, cheese, or brownies.
• Physical hunger cravings reside in your stomach while
emotional ones are in your head.
• Physical hunger is satisfied when you eat enough while
emotional hunger makes you want more and more, even when your stomach is full.
• Emotional hunger often triggers feelings of regret, guilt, and shame after your meal. This is less likely with physical hunger.
• Physical hunger often pairs with mindful eating while
motional hunger leads to mindless eating. Before you realize it, you’ve devoured the whole bag of chips.
When cravings pop up, check what kind of hunger it is. If your desires are emotion-based, first identify the trigger. Ask yourself: is it a specific event or emotion that pushes my hunger button? If so, that’s what we call context association. It means your brain links a specific food with a particular pattern, such as eating chocolate at a time of stress [47-48]. The solution is to adjust your lifestyle to prevent those patterns from forming. If you can’t drop the trigger, find an alternative response. For example, instead of reaching for chocolate, focus on your breath or take a brisk walk. Another powerful technique is the five-minute rule. Before you give in to the urge, wait for five minutes. During this time, reflect on how you feel, revisit your fitness goals, and check whether it's worth it to have short-term gratification endanger your long-term desires. Most likely, the cravings will wane in strength or even go away entirely.
8. DON’T FORBID FOODS Dieting often involves allowing certain foods and forbidding others. And while weight loss requires restrictions – after all,
you must be in a calorie deficit to slim down, which means you can’t eat everything – forbidding or suppressing your desire for a particular food often intensifies cravings for them [47,49].
So, don’t cross off certain foods entirely. Instead, if you have a specific food you tend to crave over and over, pencil in a time during which you can eat a small amount of it without feeling guilty, such as during a refeed meal, which we cover in tip ten. It’s important, though, to stay within your macros and to limit your intake to a pre-set amount.
9. EMBRACE A LOW-ENERGY DIET To keep hunger at bay, eat mainly low-energy, high-volume food such as fruits and vegetables. They’re better for suppressing appetite and controlling calorie intake than high-energy, low-volume foods such as fries, peanut butter, and chocolate. That’s common sense, right? But the significance of this difference is surprising, as shown by a study published in American Journal of Clinical Nutrition [50]. The study compared the difference in satiety between high- and low-energy density diets. For five days, twenty obese and non-obese subjects could eat as much as they wanted on a high-energy diet. Then, for another five days, the same participants could indulge to their heart’s content on a low-energy diet. The result? The participants experienced fullness during the low-energy diet at an average of 1,570 calories. But to experience the same fullness on the high-energy density diet, they had to consume 3,000 calories, nearly double the amount of energy! That's why people who eat more fruits and vegetables tend to weigh less [51]. If you increase your intake of them, you'll automatically consume fewer calories. The reason for that is that fruit and veggies have a high water and fiber content. So, replace high-calorie foods with lower-calorie ones. This makes it easier to keep your calorie intake under control, so you’ll have more success in shedding unwanted body fat.
10. IMPLEMENT REFEEDS If you want to drop fat, it can be helpful to temporarily over-eeat. That’s because "refeeding" increases leptin, which in turn curbs your appetite and cravings [52-54]. Besides, it provides a temporary diet break, which makes it easier to stay on track in
the long run. So, instead of dieting until you lose your mind and binge-eat, you strategically use refeeds to avoid the potential side effects associated with prolonged dieting. Not only do refeeds help you stay on track, but they can also undo some "adaptive thermogenesis," or what is commonly known as metabolic adaptation. One study found that people who had recently lost 10% of body weight burned on average 18% less energy than those who had the same weight but hadn't dieted [55]. So, let's say you have an average expenditure of 2,500 calories. That means you now must eat 450 fewer calories each day to get the same outcome. Fortunately, those adaptations can be reversed in part by temporarily upping calorie intake [56]. (This drop in metabolic rate also reverses itself after a while when you stop dieting entirely. So, dieting does not “damage” your metabolic rate, as some trainers believe [57].) While a single day refeed is unlikely to reverse all adaptations, it does undo some of the metabolic slowdown. I recommend you do one refeed once every two weeks if you're above 15% body fat and once every week if you're below that
number. The reason you want to refeed more often if you're leaner is that you're more prone to metabolic adaptations. Remember, thought, that a refeed does not give you a free pass to shove every edible thing you see down your throat.
Such an approach can undo days of your dedicated fat loss efforts. Instead, increase your daily calorie intake back to calorie maintenance. How you spread the extra calories through the day is up to you. Experiment to see what best fits your preferences. The majority of people, however, find it most satiating to get them all at once so that they can have a big meal. Regarding macros, try to get those extra calories primarily from carbs because that macro is best at increasing leptin levels [58]. (Protein has a moderate impact on leptin, dietary fats aren't very effective at raising leptin levels, and alcohol actually inhibits it [59].)
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