On today’s episode of Live Lean TV, I’m sharing 7 ways to stop hunger and food cravings, by learning how to control your appetite, and outsmart your hungry stomach.
When it comes to hunger and cravings, we all have it, we all feel it, but just a small percentage of us know how to manage it, and essentially outsmart it.
The more control you have over your hunger, the more control you will have over your weight.
Here are 7 ways, that I personally use, to control my hunger and outsmart my stomach.
I’ve said it a million times.
Eat a big breakfast comprised of foods high in:
I call this the PFF breakfast.
PFF simply stands for protein, fat, and fiber.
Here’s an example of a PFF breakfast recipe.
Pairing foods high in protein, healthy fat, and fibrous vegetables will fill you up faster, and keep you feeling fuller longer.
Protein, fat, and fiber are known as the king of hunger reduction.
It’s time to replace your Special K, with my Special G.
The G stands for, GAINZ!
Simplify your diet, by preparing your food in bulk.
Like the saying goes, “Those who fail to plan, plan to fail”.
When you have access to properly portioned out and prepared satiating food, you’re much less likely to:
When most people allow a big gap between meals, your blood sugar levels drop, and you quickly enter cookie monster mode.
This is key to reduce hunger cravings, when your goal is to lose weight, while maintaining muscle.
Protein and fat keeps you feeling full, so you’ll consume less calories throughout the day.
Compare that to eating low quality processed carbohydrates, which does the opposite.
Processed carbohydrates are not filling.
They also increase your hunger and cravings, by taking your blood sugar levels on a rollercoaster ride.
Too much of this, leads to insulin resistance and eventually diabetes.
If you are already pretty lean and active, you can have more carbohydrates, but always try to focus on higher quality carbohydrates, such as fruit and vegetables.
If you’re overweight and not as active, consume less carbohydrates and more protein and fat.
This is a simple one, which is why I talk about it all the time.
A lot of time when you think you’re hungry, you’re just thirsty.
Go guzzle some water by following these 5 ways to drink more water.
I aim for 4 liters a day.
If you’re neglecting your sleep, your hunger, cravings, and consuming poor food choices increases.
Aim for 8 hours of sleep, earlier in the night.
When you’re stressed, your body gets depleted of a brain chemical called serotonin.
When serotonin decreases, the production of the fat storing hormone cortisol rises.
This creates a desire for the body to quickly replenish serotonin.
Guess what the quick fix is?
It’s not your prepared chicken and broccoli dish.
The quick fix to quickly replenish serotonin is typically a big bowl of sugary cereal.
It’s kind of like a drug fix, right?
This leads to overeating and a big round stomach.
Manage your stress by breathing.
This is one of the main reasons why working out is such a stress reliever.
When you workout, you are simply breathing deeper.
Let’s move on to the last one.
A lot of times the only reason we eat is because we have nothing else to do.
In other words, we’re bored.
Next time this happens to you:
Just get away from your fridge.
I repeat, you’re not hungry, you’re just bored.
There you have it Live Lean Nation.
Those were your 7 ways to stop hunger and food cravings.
If you’re looking to say goodbye to your cravings and constant hunger, we have the Live Lean Blueprint for you.
Team Live Lean is where you need to be.
Get access to:
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.