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“I’m Not Hungry”: Three Tips to Fight Hunger While Dieting

"No Tengo Hambre": Tres Consejos para Combatir las Ganas de Comer Cuando Estamos a Dieta

It’s easy to quit a diet just because we feel hungry all the time. But it’s important to note that we have more control over our hunger than we might think. Here’s three scientifically proven tips to fight hunger and have more successful diets.

#1 Drink More Water

If we’ve dieted seriously we’ve all heard the saying that being hungry often actually means we’re just thirsty. Staying hydrated is not only essential for health, especially while dieting, but it can also help us lose weight.

One study followed dieters who drank 2 cups of water before their meals and dieters who didn’t. It found that those who drank the water ate less at mealtime, and ended up losing 44% more weight (!) than those who didn’t drink water before meals.

The study hypothesized that drinking water helped participants feel fuller, so they ate less at meals, and didn’t feel the urge to overeat.

That’s extremely important if we’re trying to lose weight and fight hunger.

#2 Eat a Good Breakfast

Skipping breakfast has long been linked to more hunger and overeating later in the day. It’s always a good idea to eat a healthy breakfast. Studies are even showing that a breakfast higher in protein might be even more effective at reducing hunger throughout the day, and promoting weight loss.

A 2010 study published in the International Journal of Obesity followed teenagers and found that a protein rich diet helped them eat less later in the day, and later overall. It also led to lower levels of hunger, and higher levels of satiation.

Are you skipping breakfast? Prepare to feel super hungry later if you do.

#3 Focus on the Fiber

A high fiber diet is not only good for heart health. It can also help us feel less hunger and lose more weight.

An extensive 5-year study among patients with metabolic syndrome, the precursor for many health ailments including diabetes, found that study participants who only changed the one variable of eating high fiber foods lost more weight than those who didn’t focus on the fiber.

The good news is that it is easier than ever to find sources of high quality fiber.

Generally, fiber comes in two forms, soluble (it dissolves in water) and insoluble (it doesn’t dissolve in water). Soluble fiber is found in many popular supplements, like nopal, and even in some protein powders. Insoluble fiber is found mainly in vegetables and legumes. So stock up on beans, on green leafy vegetables, on broccoli and celery. All are high in fiber and can fight hunger.

You are in Control

The next time hunger strikes and makes you want to quit, take a moment to reassess and realize that you are in control.

You can take actions every day, like drinking more water, eating more fiber, and never skipping breakfast, that can reduce your hunger and give you power over your diet, not the other way around.

You can do this, if you plan and prepare.

Let’s get healthier, together

Your friends at Santo Remedio

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