Let me be the first to admit I’ve always struggled with hunger.
I rarely get a growling stomach like most people. Instead, I get very edgy, irritable, and short tempered. I like to think I’m a pretty laid back person, but watch out if I’m hungry. On more than one occasion, I’ve done or said something I regretted because I wasn’t thinking straight and didn’t realize it until after I’d eaten.
Over the years, I learned to attack my hunger as soon as it appeared to avoid these undesirable side effects.
I’d snack and overeat all day long because I was more comfortable with being overfull than feeling even the slightest hint of hunger.
I also spent a lot of time feeling sorry for myself. Why did I always get so hungry? Why did hunger seem to affect me more than other people? If only I didn’t feel so hungry or if it wasn’t so uncomfortable, then I’d be able to finally lose weight.
I’ll never forget my first experience working with my long-time coach Bryan Krahn years ago. I complained to Bryan because I was feeling pretty hungry during the day in between meals. He was pleased and told me that feeling the hunger was a good sign!
Although hunger was still uncomfortable for me, I began to see it in a different light. I begrudgingly made friends with my hunger because I realized it was indicating that I was heading in the right direction with my fat loss goals.
Hunger is not an emergency.
Here’s the thing: some hunger is not a bad thing. If you’re trying to lose weight, it’s an inevitable and necessary part of your journey.
When I stopped my personal pity party and accepted this, I was able to focus my energy in a more productive direction, namely learning to get more comfortable with discomfort in the name of my bigger goals.
I realized that my hunger was not an emergency (even through it felt like one) and that I could survive to my next meal without snacking.
Perhaps you’ve heard that you should never feel hungry. There are a lot of misconceptions about hunger and what it means.
Like anything, hunger exists on a continuum. It’s normal to experience some hunger in between meals. In fact, if you’re not hungry at all, you probably shouldn’t eat much (even if it’s supposed to be meal time). This is true for everyone except people who are actively trying to gain weight.
Those who are trying to losing weight will likely experience higher levels of hunger. This hunger may start sooner after meals or be more intense than if you’re eating at maintenance.
However, if you take it too far and chase hunger for its own sake or try to see how little you can eat, then you’re starting to enter the realm of disordered eating.
I am in no way telling you to starve yourself or that the hungrier you feel, the better your results will be. But I do encourage you to get honest with yourself about your relationship with hunger.
These days, I still struggle with the way hunger affects my mood and energy levels. The difference is that I no longer delude myself into thinking I’ll be free of hunger if I want to get and stay lean.
Some tips for reducing and managing hunger
Routine is a very powerful tool to help you manage hunger. If you can eat your meals at the same times, your body will adapt and you may start to experience less random hunger throughout the day.
On a related note, sometimes changing your meal timing can help with hunger. For example, if you aren’t hungry when you wake up but feel extremely hungry later, try fasting in the morning and pushing your regular meals later in the day.
A diet that consists of mostly whole foods will fill you up a lot more than a diet filled with processed foods. Protein, fiber, and healthy fats can be particularly satiating. Solid foods are also more filling than liquid foods like shakes and smoothies.
Read more: How I overcame my dislike of vegetables
Drink plenty of water throughout the day. Aim for half your bodyweight in ounces every day. In a pinch, black coffee or tea can also help dull hunger pangs.
When you do eat, practice eating slowly and mindfully. Chew your food and pay attention to the experience of eating. Don’t wolf down your meals because that often leads to feelings of dissatisfaction and false hunger after meals.
Read more: Make this change to feel less hungry and more satisfied
Practice sitting with hunger when it arises. Set a timer for 20 minutes and do something else before deciding if you want to eat. Hunger comes in waves, and many times you may find you can wait longer to eat.
Start asking yourself if you’re really hungry or just craving something. One mental test I use on myself is to ask if I’m hungry enough to eat a plate of plain chicken and broccoli. If I say no, then I know I’m experiencing a craving.
Have some perspective. It may seem preachy, but it’s helpful to me to remember that choosing to go without food in the name of fat loss is a luxury. Many people in the world – including in my own city and country – are regularly forced to go without food for extended periods of time. This stops me from feeling so sorry for myself.
I know talking about hunger is not very sexy, but I strongly believe getting more comfortable with hunger is one of the most powerful tools you can use in your efforts to lose weight or maintain your weight.