1. THE TOP 8 WAYS TO WORK
THROUGH FEELINGS OF HUNGER
By: Richie Garard
2. Evolution of the Perception of
Hunger
There has been a change in how
hunger has been perceived over the past
few years, from being the big bad
bogeyman to hunger not being a bad
thing per se.
3. Hunger as the Big Bad
Bogeyman
A few years back, there were plenty of
experts who advocated how important
it was that you just didn't go hungry.
Hunger then was the big bad bogeyman
to be avoided at all costs.
4. Hunger as the Big Bad
Bogeyman
As a result of this view, there were
many diet plans which included snacks,
eating regimes which involved eating
six or more times a day and lots of dire
warnings about what would happen if
you skipped meals.
5. If you skipped meals...
Your metabolism would go into meltdown and from there
on you would gain weight simply by looking at food
You would faint
You would end the day crawling on the floor because you
had no energy left
Your hunger would build to an out-of-control level which
would eventually end with you face-down in cheesecake
6. Hunger not the Big Bad
Bogeyman afterall?
The view has changed however with the
explosion of interest in intermittent fasting.
Research has proven that we can go
without food for short periods on an
irregular basis and this will not ruin our
metabolism, cause drastic energy losses nor
will it necessarily lead to bingeing.
7. Hunger not the Big Bad
Bogeyman afterall?
I'm not telling you that you should fast
intermittently but the lessons learned from
the research are ones you can take into your
daily life if you are trying to cut down on
what you eat so that you can lose weight
and body fat.
8. Top Eight Tips for Dealing with
Hunger
Know that hunger will pass
it doesn't build up from 1-10, it comes and goes in waves so
find something to distract you and hunger will pass.
Drink water
This is an oldie, but a goodie. Drinking water will fill you up,
albeit temporarily, but it can help and it's also a useful
technique before eating a meal to stop you over-eating.
9. Top Eight Tips for Dealing with
Hunger
Be busy
People start diets on a Monday rather than on a weekend
because they are more likely to be busy on a Monday and there
are therefore many more things to think about than food.
Do some exercise
Exercise diverts blood from the digestive system to the muscles
you are using and therefore suppresses hunger naturally.
10. Top Eight Tips for Dealing with
Hunger
Eat protein at meals
If you ensure your meals include plenty of protein (a salad with
plenty of chicken, lots of raw veg and a few beans), you are less
likely to feel hungry because protein stays in your digestive
system longer.
Read fitness and exercise blogs like mine
Reading about health and fitness often acts as a good motivator
for dealing with the temptation to binge eat.
11. Top Eight Tips for Dealing with
Hunger
Phone a friend
If you phone your friend, it’s likely you can have a non-food
type of conversation. Dissect your mutual friend’s relationship,
discuss your career choices, mention what you’re doing for the
weekend and an hour has passed and you haven’t thought about
food!
12. Top Eight Tips for Dealing with
Hunger
General protein recommendations aside, certain food work
really well at keeping your feeling full for longer.
I recommend fish, home-made soup using beans and
vegetables, eggs, large side helpings of broccoli or kale, and
apples and oranges.
13. Call to Action
So there we go, my ways of dealing with hunger. What do
you think – I'd love to know so please share with me what
works for you and feel free to add to the list of really filling
foods.
14. About the Author
Richie founded She Fitness five years ago after going through
his own weight loss journey of losing 22kgs. He took
control of his life and decided to quit his corporate job and
help other people change their lives as a personal trainer.
As one of Australia’s leading Women’s Health and Fitness
experts and Personal Trainers, Richie has helped hundreds
of women change their lives, lose weight and dramatically
improve their fitness and lifestyle through She Fitness
bootcamps and personal training.
Richie is also a Health and Lifestyle blogger for Yahoo 7 and
have been featured in Body & Soul, The Daily Telegraph,
Nine MSN, Prevention Magazine, Smart Health Magazine,
Personal Trainer Today and Lifestyle You.
