Master Your Appetite and Beat Hunger Cravings!

Starting a calorie deficit can be challenging, especially when it comes to managing hunger and cravings. If you're used to consuming a high number of calories, adjusting to a deficit might leave you feeling hungry at first. But hunger is normal, and learning how to work with it instead of fighting against it can make all the difference.

Understanding Hunger: It’s Normal!

One of the biggest hurdles people face when transitioning into a calorie deficit is recognizing what true hunger feels like. Many of us are used to eating at the first sign of hunger, even if we ate just a couple of hours ago. The key is to differentiate between actual hunger and habit-driven cravings.

Hunger isn’t an emergency—it’s just a signal from your body. Instead of immediately giving in, assess whether you truly need food or if a distraction (like a walk or a drink of water) might be enough to keep you satisfied until your next meal.

How I Structure My Meals to Avoid Overeating

I eat multiple times throughout the day, spacing out my meals and snacks strategically. Here’s an example of my typical eating schedule:

• 7:30 AM: Breakfast

• 10:30 AM: Coffee and a cereal bar

• 12:30 PM: Lunch

• 2:00 PM: Coffee and a small snack

• 4:30 PM: Dinner with the kids

• 8:30 PM: Evening snack

Eating regularly and planning snacks helps prevent intense hunger, making it easier to stick to my calorie goal.

Planning Snacks to Curb Hunger

Snacking doesn’t have to be mindless eating. I always include small, planned snacks within my calorie allowance to keep hunger at bay. Some of my go-to snacks include:

• Grapes, apples, or other fruits

• Fridge Raiders (chicken bites)

• Pom Bears or Cheetos (I even mix Fridge Raiders into my crisps for extra satisfaction!)

• Low-calorie yogurts

• A cup of tea or a Nescafé drink (which actually fills me up!)

The key is to make these snacks small but satisfying so that I never feel deprived.

Volume Eating: My Secret Weapon

I’m a visual eater—I like to see a full plate of food. That’s why I prioritize volume eating. By filling my plate with lower-calorie, high-volume foods like vegetables, salads, and fruits, I get to enjoy large, satisfying meals without going over my calorie target.

Some of my favorite volume foods include:

• A whole head of broccoli with my Sunday dinner

• Big salads with lean proteins

• Roasted Mediterranean vegetables

• Soups (especially in winter!)

Hydration is Key

Often, what we mistake for hunger is actually thirst. I make sure to stay hydrated throughout the day by drinking:

• Water

• Herbal teas

• Diet sodas (they take the edge off cravings!)

If I feel hungry but I know I’ve eaten enough, I’ll have a drink first to see if that helps.

Distraction: A Powerful Tool

There are times when hunger hits simply because I’m bored or cold. Instead of reaching for food immediately, I try to distract myself with activities like:

• Going for a walk

• Doing a quick chore

• Engaging in a hobby

By keeping busy, I avoid unnecessary snacking and stay on track with my goals.

Allow Yourself to Feel Hungry—It’s Okay!

We’re conditioned to think hunger is a problem that must be solved immediately. But feeling a little hungry for a short time isn’t harmful—it just means your body is adjusting. Instead of panicking, I remind myself that I have planned meals and snacks, and I’ll be eating soon.

Plan Your Treats—Don’t Deprive Yourself!

One of the biggest mistakes people make is cutting out all their favorite foods. This usually leads to bingeing later. Instead, I make room for treats within my calorie allowance:

• Chocolate or biscuits with my tea

• A slice of cake now and then

• A glass of wine when I fancy it

This balanced approach ensures I stay on track without feeling restricted.

Final Thoughts

Managing hunger and cravings in a calorie deficit is all about strategy. Plan your meals and snacks, embrace volume eating, stay hydrated, and don’t be afraid of feeling a little hungry sometimes. With the right mindset and approach, you can make this journey sustainable and enjoyable.

Try these tips and see what works best for you. Over time, you’ll find your balance and wonder why you didn’t do this sooner!