Tip #7 Increase Your Water Intake
So aside from drinking plenty of water throughout the day as a whole, you can also try consuming a couple glasses of water with each meal in order to increase overall feelings of fullness.
Tip #8 Find The Right Balance Between Dieting And Cardio
As mentioned in the beginning, fat loss ultimately comes down to maintaining a net calorie deficit over time by burning more calories than you consume. You can also create a calorie deficit by consuming less food and by increasing your activity level, or through a combination of both. These variables, reducing calorie intake or increasing calorie expenditure will obviously stimulate your appetite, but the results may be different for each person.
Some people are able to manage their hunger more effectively by creating a larger calorie deficit through their diet and then performing less cardio as a result. While others prefer to consume more calories through their diet but perform a higher amount of cardio in order to create the same overall calorie deficit.
Try experimenting with each of these variables by either consuming fewer calories and exercising a bit less or by consuming more calories and exercising a bit more to see which is best for you.
Tip #9 Perform Some HIIT Cardio
Performing low intensity longer duration aerobic sessions is fine as part of your overall plan, but keep in mind that these types of sessions tend to have a more powerful appetite-stimulating effect than high intensity, low duration cardio.
You can try mixing in some high intensity interval base cardio into your plan in order to burn additional calories without experiencing a significant increase in appetite.
Tip #10 Allow For Dietary Flexibility
Trying to eat clean 24 hours a day is not only completely unnecessary when it comes to maximizing fat loss, but it’s also a great way to ensure that you fail with your diet over the long run.
Completely restricting a particular food item is only going to make you desire it more, increasing the chances of eventually “giving in”, become discouraged, and then potentially binge even further. Eventually throw your entire program off course.
On the other hand, if you simply allow a small percentage of your total daily calories to come from the foods that you crave most right from the outset, your chances of long term success are going to be hugely maximized, and with no negative effect on your fat burning results either.
Remember, fat loss nutrition is all about the big picture, and including a few “cheat foods” here and there is NOT going to magically cause you to gain fat as long as it’s being properly tracked.
A good suggestion here is to follow the basic rule, if 80-90% of your total calories are coming from lean high quality protein, refined carbs and healthy fats. Then the other 10-20% can come from whatever foods you’d like, as long it fits into your overall daily calorie and macro nutrient totals.
Tip #11 Make Sure That You Get Enough Sleep Each Night
Not only does chronic sleep deprivation negatively impact your mental focus, your physical strength, energy levels and motivation, but it also boosts your appetite as well. This is due to a decrease in leptin levels and an increase in ghrelin levels, which are two key hormones that regulate hunger.
Everybody’s individual need for sleep varies quite a bit, so the standard 8 hours a night guideline won’t be applied. Instead, just aim to get enough quality sleep each night so that you feel fully rested, alert and energized throughout the day.
For better sleep tips be sure to check out check out 15 Sleeping Tips For Better Muscle Growth and Recovery
Tip #12 Slow Down When You Eat
Now this sounds pretty simple but research has shown that eating your meals at a slower, more gradual pace helps you to feel fuller and more satisfied than a smaller volume of food. Your food isn’t going to run away, take your time and enjoy it.
These 12 tips may not completely eliminate your food cravings altogether, but by experimenting you should notice a significant positive effects that will make your diet much easier to stick to over the long term.
Have you ever tried any of these tips or have diet tips of your own that you would like to share? Please do so in the comment section below.