“When I get hangry, anything within arms reach could be part of my number 20. Mmm, this is potpourri. Smells good, in my mouth. That’s not food. Hehe don’t tweet this.” ~Tina Fey in an American Express commercial
Ever get hangry? That’s when you get so hungry that you get kinda pissed. That feels awful, if you ask me.
And I don’t know about you, but I am really into being comfortable. And that’s why when I lost 100 pounds, I did it without starving, sweating or surgery – but everyone wants to know: how’d I manage to keep the hunger pangs under control?
As we all know, that feeling in the pit of our stomach that makes us feel like we’re starving can be pretty lethal to our weight loss efforts.
Let’s get real for a minute here: sometimes it’s hard to concentrate on work, family, or anything else because of the cravings. Luckily, there are several ways to alleviate this situation. I have covered a TON of them in Project Blissful, as well as the following:
- The Unbreakable You: How to Stay Committed to a Long-Term Weight Loss Plan When You Have More Than 100 Pounds to Lose
- Skinny Head: A Quick-Launch Mindset Makeover for Weight Loss Success
- 227 Super-Simple, Super-Sexy Summer Slim-Down Strategies: The Smart Girl’s Guide to a Very Sexy Summer
Anyhoo…you should totally read those – but in the meantime, try these weight loss hacks to control hunger pangs and stick to your diet at the same time:
- Breakfast can help you control blood sugar levels throughout the day and stop hunger pangs from ruining your diet. It’s important to eat a complete breakfast that combines carbohydrates, proteins, and healthy fats into one meal.
3. No “meat,” no eat! Eat your protein. Protein can make you feel satisfied after a meal or snack, so you’re less likely to crave other foods.
- You can select food that has protein and still fits your diet. For example, nuts and seeds are a healthy source of protein. Peanut butter and other butters, such as almond butter, also pack a healthy serving of protein.
- A handful of cashews will stave off depression!
- A few dark-chocolate covered almonds and a cup of coffee makes for a nice mid-morning pick-me-up – especially when you follow tip #10 along with it!
4. Slow the freak down! Chew well and eat slowly. If you swallow your food without chewing it enough, then it becomes more difficult to feel full. The rate at which you eat affects your stomach hormones and how you feel.
- A study, titled “Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1,” found that eating slowly was better. The researchers discovered eating too quickly affected the release of stomach hormones related to feeling full. (That’s why I’ve got that 20-minute rule!)
- Researchers recommend eating slowly, so the stomach hormones that make you feel full have a chance to become active.
5. Chew through the “pangs.” Chew gum in between meals. Researchers have found that gum can help you avoid temptation and stay on your diet. A study from the University of Rhode Island found that chewing gum encouraged people to eat less during the day. (It’s true! But so can brushing your teeth – and you’ll get less gas that way – just saying.)
6. Low-Carb is so 2010. Eat potatoes. Potatoes can be a useful tool for fighting hunger pangs. They have a resistant starch that takes longer to digest, so you feel full for a greater length of time. You won’t feel hungry while you’re still trying to digest the potato you had for lunch.
- It’s important to eat healthy preparations of potatoes, so potato chips and French fries shouldn’t be on the menu. Baked or steamed potatoes can help you stay on your diet.
6. Add more grapefruit to your diet! If you like it, these citrus fruits can help you control hunger while providing more vitamin C. Grapefruits can help control blood sugar levels, so you avoid the dangerous spikes that lead to hunger pangs.
- Fresh grapefruits are easy to add to your diet. They can be part of a fruit salad or smoothie for breakfast. They can also be cut into small pieces for a quick snack.
7. Aroma-therapy anyone? Did you know that smelling certain foods without eating them can help you control hunger pangs? Researchers have found that different aromas can be used to feel full.
- A study, titled “Food aroma affects bite size,” revealed that aroma could be used to control hunger. Researchers discovered that people took smaller bites of food with different aromas. They noticed that controlling the scent of the food affected how much people ate.
8. Start adding coconut oil to your coffee or tea in the morning. This stuff has seriously changed my life, people. Not only does it reduce hunger, but it also helps your skin look better and can help you lose weight – especially around your midsection. I can’t say enough about the stuff – and you can get a month’s supply for under ten bucks.
- Don’t forget to count the calories. Coconut oil has around 130 per tablespoon – but they’re worth it, trust me.
- If you don’t drink coffee or tea, you can add coconut oil to your diet by using it in your cooking .
- Be sure to get the unrefined, organic coconut oil for maximum benefit.
- Remember that a little fat in your diet is necessary, and coconut oil offers one of the best sources of it.
9. Drink a glass of water before you eat – a full 16 ounces. A lot of times when we think we’re hungry, we’re actually thirsty. So drink some water and wait a few minutes before you eat anything.
- Ice water is best as it will cause your body to heat up and burn a few extra calories, but any water will do.
10. Try my 20 minute rule! Remember that it takes 20 minutes for your brain to signal your tummy it’s full – so anytime you want to have seconds or even eat something that isn’t on your plan for the day, wait 20 minutes before you do it. This deal works for me almost 100 percent of the time – and I totally use it still today. Give it a shot.
Hunger pangs don’t have to destroy your diet – just beat them with these diet hacks instead. By planning ahead and using these strategies, you can stay on your diet and subdue your cravings.
Bonus tip: Check out the MYBFF all-natural weight-loss supplements – not only have they recently launched a new Power Points program that gives you an instant $5 discount (and there are so many free ways to earn those points – you could save more than half of the cost and then some), but they’re insanely useful for getting off the extra weight and they’ll also cleanse your body in the process. I find they give me plenty of energy too.
Now it’s your turn! Tell me what works best for YOU to stave off hunger – leave your thoughts in the comments below.
Angela Atkinson is a certified trauma counselor and the author of more than 20 books on narcissism, narcissistic abuse recovery, and related topics. A recognized expert on narcissism and narcissistic personality disorder who has studied and written extensively on narcissistic personality disorder and narcissistic abuse in toxic relationships since 2006, she has a popular narcissistic abuse recovery YouTube channel. Atkinson was inspired to begin her work as a result of having survived toxic relationships of her own.
Atkinson offers trauma-informed narcissistic abuse recovery coaching and has certifications in trauma counseling, life coaching, level 2 therapeutic model, CBT coaching, integrative wellness coaching, and NLP. She is a certified trauma support coach and certified family trauma professional. She also has a professional PTSD counseling certification. Her mission is to help those who have experienced the emotional and mental devastation that comes with narcissistic abuse in these incredibly toxic relationships to (re)discover their true selves, stop the gaslighting and manipulation, and move forward into their genuine desires – into a life that is exactly what they choose for themselves.
Along with her solution-focused life coaching experience, Atkinson’s previous career in journalism and research helps her to offer both accurate and understandable information for survivors of abuse in a simple-to-understand way that helps to increase awareness in the narcissistic abuse recovery community. Atkinson founded QueenBeeing.com Narcissistic Abuse Recovery Support, the SPANily Narcissistic Abuse Recovery Support Groups and the Life Makeover Academy.
She offers individual and group coaching for victims and survivors of narcissistic abuse at NarcissisticAbuseRecovery.Online.