Embarking on a weight loss journey often involves incorporating a calorie deficit alongside regular exercise and training. A calorie deficit is achieved when you consume fewer calories than you burn, leading to weight loss over time.
While this approach has proven effective for many on working weight management or strength-building, it’s an approach that can be beset by fatigue, nutritional deficiencies, and hunger that becomes at best a distraction and at worst dangerous (most often when a calorie deficit exceeds 7000 calories a week).
For those operating within the recommended manageable deficit, as recommended and monitored by a health professional, it’s likely that hunger will be more of an annoyance than anything else. With that in mind, here’s how to control hunger when training under a calorie deficit.
Prioritise Protein Intake
Protein plays a crucial role in managing hunger when training under a calorie deficit. It is the most satiating macronutrient, meaning it keeps you feeling fuller for longer periods. Prioritising protein intake will help you maintain muscle mass and prevent overeating due to hunger.
Aim for between 1.6 and 2.2 grams of protein per kilogram of body weight daily, and include protein-rich foods such as lean meats, fish, dairy, legumes, and plant-based alternatives in your meals.
Note that different foods satisfy hunger at different levels. Proteins and some fats will satisfy hunger better and keep you fuller than carbohydrates. Therefore, to keep your appetite under control, you can replace some carbohydrates with healthy fats and proteins. Make sure you’re eating as balanced a diet as possible; other foods rich in proteins include eggs, soy products, Greek yoghurt, whilst foods rich in natural fats include olive oil, avocados, nuts, and seeds.
Incorporate Fibre-Rich Foods
Whilst we’re on the subject of diet, fibre-rich foods, such as whole grains, fruits, vegetables, and legumes, can help you feel full and satisfied while on a calorie deficit. Fibre slows down digestion, providing a steady release of energy and promoting a feeling of fullness. Incorporating fibre-rich foods into your meals will not only help control hunger but also provide essential nutrients needed for optimal health and performance during training.
Some healthy high-fibre that can serve as something of a natural appetite suppressant foods include pulses and beans, almonds, vegetables, apples, avocados, whole grains, and chia seeds.
Stay Hydrated
Drinking water is essential for overall health and can also help you control hunger when training under a calorie deficit. Often, thirst can be mistaken for hunger, leading to unnecessary snacking or overeating. Ensure you are consuming enough water throughout the day by drinking at least eight 8 glasses (or, around 1.2 litres in total, at a minimum). Additionally, consuming water before meals can help reduce your appetite and prevent overeating.
Consider Volume Eating
Volume eating involves consuming large amounts of low-calorie, nutrient-dense foods to help you feel full without consuming too many calories. Foods such as leafy greens, non-starchy vegetables, and broth-based soups are excellent options for volume eating. These foods can be consumed in large quantities without significantly impacting your calorie intake, allowing you to feel satisfied while still maintaining a calorie deficit.
Practise Mindful Eating
Mindful eating involves paying attention to your body’s hunger and satiety cues, as well as the taste, texture, and aroma of your food. This practice can help you avoid overeating and better control hunger when training under a calorie deficit. To practise mindful eating, eliminate distractions during meals, eat slowly, and savour each bite. Listen to your body’s signals and stop eating when you feel satisfied, not when your plate is empty.
Plan Your Meals & Snacks With Precision
Planning your meals and snacks in advance can help you control hunger by ensuring you always have healthy, nutrient-dense options available. Preparing meals and snacks ahead of time will prevent you from reaching for unhealthy, high-calorie options when hunger strikes. Make sure to include a balance of protein, healthy fats, and complex carbohydrates in your meal plans to keep you feeling satisfied throughout the day.
Manage Stress & Sleep
Stress and lack of sleep can lead to increased hunger and cravings, making it difficult to maintain a calorie deficit. Prioritise stress management techniques such as meditation, deep breathing exercises, or engaging in hobbies that help you relax. Additionally, aim for 7-9 hours of quality sleep each night to support optimal recovery and hormone regulation, both of which are crucial for managing hunger and weight loss.
Exercise Before A Meal
Exercising provides an effective weight loss solution in terms of sustainable, manageable appetite reduction.
According to a 2014 review based on several studies that aimed to examine the role of exercise and diet on appetite and energy intake, appetite hormones are significantly suppressed immediately after high-intensity workouts. The study showed lower levels of ghrelin, the hormone responsible for hunger in the body, and higher levels of fullness hormones, including GLP-1 and PPY.
Treat The Use Of Appetite Suppressants With Educated Caution
Appetite suppressants, such as caffeine and certain herbal supplements, can be potentially useful tools in controlling hunger when training under a calorie deficit. However, it is crucial to approach these medications with caution and scepticism, as their efficacy and safety may not always be guaranteed.
Appetite suppressants work by targeting chemical neurotransmitters in the brain, such as serotonin and norepinephrine, to help individuals feel full and eat less. While some appetite suppressants have been FDA-approved for weight management (here in the UK, only orlistat and liraglutide have been shown to be safe and effective in NHS clinical trials), it is essential to remember that they should not be used as a substitute for a healthy diet and exercise. For maximum results, these medications must be used in conjunction with a reduced-calorie diet and regular physical activity.
Their potential side effects and risks cannot be ignored. Some possible side effects include dizziness, insomnia, nervousness, digestive problems like nausea, constipation, diarrhoea, and stomach pain. In some cases, these side effects can be mild, but they can also be severe and lead to more significant health issues.
Moreover, the long-term side effects of appetite suppressants can be even more concerning. These medications can lead to high blood pressure, fast heart rate, and lung and heart problems. Additionally, some appetite suppressants can be addictive, leading to substance abuse and dependence.
The Bottom Line
Controlling hunger when training under a calorie deficit is essential for achieving your weight management and fitness goals. Remember that consistency is key, and it’s important to find a sustainable approach that works best for you; an approach that should always be carried out under the guidance of a trained health professional.
*This article is not intended to replace dietary advice, diagnosis or treatment given by a qualified health professional. Instead, this article only provides information, not advice. For any medical enquiries, always consult your GP first*
