How to Conquer Your Hunger
Simple Tips for Lasting Satisfaction (Without Deprivation)
Are you tired of constantly battling hunger and never feeling satisfied? What if I told you that there's more to satisfying your physical hunger than just food? In today's video, I'll reveal the surprising secrets to conquering your appetite and finally achieving true fullness. Stick around to the end and you'll discover the key to finally feeling satisfied and energized throughout your day.
Rather watch than read? Check out the video on YouTube.
Or keep reading below.
Quality Nutrition
We start with the obvious but crucial part of satisfying physical hunger, quality nutrition. Allow me to share some quality nutrition tips.
Choose Whole Foods
First of all, choose whole foods. Opt for nutrient dense foods like fruits, vegetables, lean proteins, and whole grains. These foods will provide the essential vitamins, minerals, and fiber that you need to help you feel full and energized.
And you don't have to eliminate fat. In fact, fat will help you feel full longer. Just don't overdo it.
And protein is your friend. The recommended daily allowance for protein is 0.36 grams of protein per pound of your body weight. But don't worry, there's no need for doing math. That just means that for the average person, you need about one gram of protein for every two to three pounds of your body weight.
If you aim for around 50 grams of protein a day, you should be good. And a three-ounce or palm=sized serving of lean protein at two of your meals will get you to that goal. Now, if you're an athlete, a nursing mother, actively losing weight, or healing from an injury, that recommendation for protein may be higher.
2. Balance Your Plate
Getting quality nutrition doesn't require complex counting or complicated eating plans. You just need to balance your plate.
Fill half of your plate with leafy, non starchy vegetables and fruits.
Fill a quarter of your plate with a lean protein source and
Then another quarter of your plate with starchy vegetables or grains.
During active weight loss.
And if you're actively losing weight, just reduce the starchy portion of your plate. But don't eliminate the other vegetables and fruit. They contain those important vitamins and minerals for your health. This ratio of one half, quarter, quarter is really easy to implement. and it will help you maintain steady energy levels and prevent cravings.
You Can Balance Your Plate Over the Day
Sometimes however, we find it difficult to balance each individual meal. So you can just aim for having a balance plate over the course of the entire day and that'll be all right.
3. Limit Processed Food
And my final tip is to limit processed foods.
So much of the food available to us is filled with added sugar, unhealthy fats, and artificial ingredients.
We're only just beginning to fully understand the impact that they have on our food, but research is showing that they do have an impact on our metabolism, our brain function, and our mental acuity, as well as our mood.
So by minimizing your intake of processed foods, you will instantly improve the quality of your nutrition.
Instead, focus on fresh, natural foods to provide your body with all of the nutrients that it needs.
Mindful Eating
It's not just about what we eat. It's also about how we eat. High quality nutrition is essential to fueling our bodies, but the way we approach our meals can make a big difference in how satisfied we feel.
We want to eat mindfully. Here are some mindful eating tips.
Eat More Slowly
First of all, eat slowly and savor each bite. Take time to chew your food thoroughly and enjoy the flavors in it. This not only aids in digestion, but it'll give your brain time to register fullness.
2. Listen to Your Body
And that leads us to the second tip — Listen to your body's cues.
Pay attention to your hunger and fullness signals. Eat when you're hungry and stop when you're not.
Resign from the Clean Plate Club
And it's time to resign from the clean plate club. Aim for comfortably full rather than when your plate is empty.
3. Minimize Distractions
And my final mindful eating tip is to minimize distractions. Try to eat without the TV on and to put your smartphone down.
Focus on the meal in front of you and the act of eating. That way you'll fully experience your food and you'll enjoy it. Not only will you enjoy your food more, you'll eat less of it.
Plus the 10 to 15 minutes that it takes for you to eat a meal will decrease your stress and increase your sense of peace.
Consistent Movement
Now let's talk about a slightly less obvious part of satisfying your physical hunger. Consistent movement.
Think of movement as a way to nourish your body just like food. You don't have to become a gym rat or an exercise obsessed person. Consistent movement can be simple and easy.
Walking
One of the simplest and most effective ways to get moving is just walking.
It's easy, free, and you can do it almost anywhere. Whether it's a stroll around your neighborhood or a brisk walk in the park, walking is a fantastic way to keep your body active.
Other Options
But walking isn't the only option. Anything that gets your body moving counts.
Love to dance? Turn up your favorite music and dance like nobody's watching.
Enjoy gardening? Digging, planting, and weeding can be great workouts.
Cycling can be great cardio, and
Swimming is a full body workout that's easy on your joints.
The key is to find something that you enjoy so it doesn’t feel like a chore.
Strength Training
And don’t forget about strength training. Incorporating strength exercises two to three times a week can make a big difference.
Building muscle is great because muscle tissue is more metabolically active than fat. This means the more muscle you have, the higher your metabolism, even at rest. With more muscle, you'll be burning more calories all the time. Plus, strength training will protect your bone density and help you feel stronger and more capable in your everyday daily activities.
Yoga
And if you're looking for something that connects you more deeply with your body, check out yoga. It's not just about flexibility. Yoga helps you tune in to your body, Learn to love and appreciate it and to be present confidently in your own skin. It's a wonderful way to combine movement with mindfulness.
The Best Exercise
Just remember the best exercise is the one that you enjoy and that you will stick with. So whether you're walking, dancing, gardening, lifting weights, or doing yoga, just keep moving and remember to have fun with it.
Sufficient Sleep
Now let's talk about something that might surprise you as a way to satisfy your physical hunger, that's getting sufficient sleep.
Yes, sleep.
Sleep plays a huge role in managing your hunger and maintaining your overall health. So it's important that we get those Z's.
Hunger Hormones
When we don't get enough sleep, our body's hunger hormones get out of whack.
Ghrelin, the hormone that signals hunger, increases. While leptin, the hormone that signals fullness, decreases.
This hormonal imbalance can make you feel hungrier than usual and less satisfied even after eating. That will lead to overeating and cravings and those cravings usually come in the form of high calorie sugary foods.
If only cravings came for vegetables instead of donuts. Lack of sleep also affects your body's ability to process and use insulin.
Insulin is the hormone that regulates your blood sugar. This can lead to higher blood sugar levels and an increased risk of weight gain and type 2 diabetes.
Plus, when you're tired, your body is searching for quick energy that it can use. And that will make those unhealthy snacks seem even more tempting.
And because you're sleep deprived, you're less able to resist them.
How Much Sleep Do You Need?
So how much sleep do you need?
Most adults need between 7 and 9 hours of quality sleep per night. Here are a few tips to help you reach that seven to nine hour goal.
Consistent Sleep Schedule
First, stick to a sleep schedule. Go to bed and wake up at about the same time every day, even on weekends.
Don't vary your bedtime or wake up time more than an hour in either direction. This consistency will help to regulate your body's internal clock, which will make it easier to sleep.
2. Create a Bedtime Routine
Create a relaxing bedtime routine. Wind down before bed with calming activities like reading, journaling, gentle stretching, or meditation.
Avoid Screens
And it's really best to avoid screens for about an hour before you go to bed. The blue light that they emit can interfere with your sleep.
If that's just not possible for you, there are blue light-blocking glasses that you can wear. Check those out at the next time you're at the store.
3. Comfortable Sleep Environment
And then make your sleep environment comfortable.
Keep your bedroom cool, dark, and quiet.
Invest in a good mattress and pillows that provide the right support.
Choose sheets that feel good to your skin.
We spend about a third of our lives in our beds, so make it a cozy place that you enjoy.
4. Watch Your Eating and Drinking
And because it's all connected, what you eat and drink will impact your sleep too.
Watch out for heavy meals, caffeine, or alcohol too close to bedtime. These can disrupt your sleep and make it harder to fall asleep and stay asleep.
5. Nap Carefully
You also want to minimize napping. While a short nap can be refreshing, long or irregular napping, or napping too late in the day can negatively affect your nighttime sleep.
Getting enough sleep isn't just about feeling rested. It's also about giving your body time to repair and to recharge. Quality sleep supports everything from brain function to immune health to emotional well being. When you're well rested, you'll find it easier to make healthier food choices and manage your hunger.
Adequate Hydration
Before we dive into our next key to satisfying physical hunger, here's a quick question for you.
Have you ever felt hungry, reached for a snack, but still felt unsatisfied afterwards?
You might have been mistaking thirst for hunger.
Surprising, right?
Let's talk about how staying adequately hydrated can help to manage your hunger more effectively.
Did you know that our bodies sometimes confuse the signals for thirst and hunger? This means you might feel hungry, or think you do, when you're really just thirsty.
Drinking enough water can help to better distinguish between those two, reducing unnecessary snacking and keeping you more full and satisfied throughout the day.
How Much Water?
So how can you make sure that you're getting enough water? Here are some simple tips.
Carry a Reusable Water Bottle
First of all, carry a reusable water bottle with you. That will make it easier to sip on water throughout the day. It will also help you track how much you're drinking. Aim to refill it several times depending on its size.
2. Set Reminders
You can also set reminders. Use your phone or a hydration app to set regular reminders to drink water. This is especially helpful if you often get caught up in your day and forget to hydrate, like I do.
I have alarms on my phone at 10 a. m., 1 p. m., 4 p. m., and 7 p. m. that remind me to check my water intake.
3. Flavor Your Water
You can also flavor your water. If plain water just doesn't excite you, try adding some natural flavors like lemon, cucumber, or mint.
Experiment with different infusions and see what it is that you like.
One of my favorites has become strawberry and basil.
Infusing your water with fruits and herbs can make it more enjoyable to drink, and that will encourage you to drink more.
Adequate hydration is a simple yet powerful tool for your journey to feeling full and fulfilled. So grab that water bottle, take sips often, and drink your way to greater health.
Conclusion
That was a lot of information. Thank you for sticking with me to the end of this video. Let's quickly recap the key points that we've discussed to help you manage your physical hunger and live a full and fulfilled life.
Quality Nutrition and Mindful Eating: First, we talked about the importance of quality nutrition. Remember, it's not just about what you eat, but also how you eat it. Choose whole foods, balance your plate, and minimize those processed foods so that you can nourish your body effectively.
Consistent Movement: Then we explored consistent movement. Whether it's walking, cycling, swimming, or dancing, find an activity that you love and make it a regular part of your routine.
Sufficient Sleep: We also highlighted the critical role of getting sufficient sleep. Those 7-9 hours of quality sleep can balance your hunger hormones and help you feel better as you make better food choices throughout your day.
Adequate Hydration: And finally, we covered adequate hydration. Don't mistake thirst for hunger. Carry a water bottle, set reminders, and try flavoring your water so that you can stay hydrated throughout the day.
These five principles — quality nutrition, mindful eating, consistent movement, sufficient sleep, and adequate hydration — were pivotal to me learning to satisfy my physical hunger.
If you implement these tips, you too will better manage your physical hunger And move towards a full and fulfilling life.
Remember that even small changes can make a big difference.
For those of you looking for a deeper understanding of managing hunger in all its forms, be sure to check out my book, Ravenous to Fulfilled.
It's packed with insights and actionable steps to help you transform your relationship with food and your body.
It’s available from Amazon in paperback and on Kindle. Or you can get it directly from the author Get the Digital Direct Edition here.
