Calorie deficits can be tough. Higher hunger, lower energy, and decreased mood are just a few of the more obvious side effects of eating fewer calories than you expend.
But it doesn't have to be that way. At least not all the time. Here are solid strategies you can use to minimize hunger in a calorie deficit and make it easier (and more enjoyable) to stick to your nutrition plan.
6 Tips to Minimize Hunger
Before diving into our tips to minimize hunger, it is important to note that hunger is a natural body signal, and it is there for a reason. It cues you to eat when your body needs fuel for day-to-day activities and ensures you have enough calories for recovery from your workouts.
Even in a calorie deficit, noticing hunger—both when and where it happens—is a helpful skill to develop so you can respond to it with food choices that help you reach your goals instead of reacting to it and making choices you'll regret later.
With that, let's dive into our 6 tips to minimize hunger and maximize results.
1. Eat Slowly and Mindfully
Have you ever sat down in front of the TV with your meal only to realize it is gone five minutes later, and you have no recollection of eating it? Distracted eating is a surefire way to fill your stomach without feeling full or satisfied.
Eating mindfully means staying present with your meal and putting away distractions like your phone, computer, or TV. Proper digestion hinges on your brain, and sometimes hunger is more mental than physical. If you connect with how your food tastes, feels, and smells, you'll send appropriate signals to your brain that help you feel full.
Eating slowly gives your hunger hormones—leptin and ghrelin—time to kick in. Try chewing each bite at least 5-10 times and putting down your fork between bites. If you're out with friends, engage in conversation, sip on your drink, and try to make the meal last as long as you can. When you give your body a chance to recognize the food you're eating, you'll likely notice that you're not "still hungry" when your meal is over.
Both of these strategies—eating slowly and eating mindfully—allow your brain and stomach to recognize the food you're eating.
2. Stay Hydrated
Studies have shown that up to 37% of people mistake thirst for hunger. Why?
Well, the lines between hunger and thirst are a little blurry, and many symptoms of mild dehydration—like difficulty concentrating, lightheadedness, and fatigue—are similar to hunger symptoms. Further, that "empty stomach" feel is pretty much the same when you're hungry as it is when you need some water.
So what can you do about it? If you've eaten recently or are hungry at an unusual time, try drinking 8-16 ounces of water before reaching for a snack. Give your body 15-20 minutes to recognize the hydration, and then check back in with yourself. If you're sure you're still hungry, enjoy a healthy, balanced snack (more on that below).
Learn how much you need to drink based on your body and goals (plus tips to actually make it happen) here.
3. Eat High-Volume Meals
"Eat more food" doesn't have to mean "eat more calories." When hunger is high (or if you
Fill your plate with high-fiber foods like leafy greens, low-carb vegetables, and low-sugar fruits. This is an excellent way to eat to fullness while consuming the same amount of calories as you’d find in denser carbohydrate sources with double (if not triple or more) the food volume. The infographic below provides a ton of inspiration. Foods in the "Lowest Density" sections will give you the most volume bang for calorie buck.
Grab more high-volume food hacks from WAG RDN's Brittany and Alex here!
4. Balance Meals
Consider the macronutrient profile of your meals and snacks. Aim to get protein, carbohydrates, and healthy fats in all three main meals and at least two of each macro in your snacks. Here's why...
- Carbohydrates are where you can play with food volume and fiber—both of which are important for minimizing hunger. Certain carbohydrates spike your blood sugar more than others. This is also helpful to consider when making carb choices.
- Healthy fats slow the digestion of the other foods you eat it with. This helps manage hunger and keep you fuller between meals. Get our favorite healthy fat sources here.
- Protein is the most satiating macronutrient. Aim to get your biggest chunks of daily protein in your main meals and around workouts.
5. Play With Meal Timing and Portions
Everyone is different, so it’s important to find what works for your body and schedule regarding meal timing and portion sizes.
If you find yourself hungrier during certain times of the day, try planning your largest meals (or a snack) for those specific times.
Here are a few examples of changes to try:
- Move breakfast forward or backward if you're not hungry until later in the day
- Take a work break between lunch and dinner to enjoy a balanced snack
- Make breakfast or lunch smaller and dinner larger if you find that you're hungriest at night
- Eat four smaller meals instead of three larger meals
It takes patience, creativity, and experimentation. A one-on-one nutrition coach can help you determine the best adjustments to make, assess changes, and make further recommendations.
6. Learn the Difference Between Hunger and Appetite
There is a difference between hunger and appetite.
Hunger is your body's need for food and should be honored. Appetite is triggered by seeing, smelling, or thinking about food. If you frequently think about food (on a rest day from the gym, the weekend, or a quiet day), this may increase appetite, not necessarily hunger.
Knowing the difference can help you identify which is which and decide if that snack is necessary, a sign that you are looking for something to do or a sign that you are reacting to your appetite.
Here are some ways to stay busy and move past a spike in appetite:
- Eat your meal so you’re fed to fullness
- Running errands, cleaning, doing laundry
- Get after your side hustle
- Go for a walk
- Read a book
- Start tasks that seriously engage you
Putting space between the appetite cue and the action of reaching for a snack will allow you to notice if this is true hunger or just a bit of boredom.
Final Thoughts on How to Minimize Hunger
Learning to recognize hunger is key. Further, recognizing hunger as a helpful signal (instead of something to be feared or stressed about) will help you respond to it in a way that helps you work towards your goals instead of hindering results.
When you're hungry, ask yourself what you can learn from it. Is it time to eat your next meal? Can you adjust the food volume so you feel more satisfied? Have you had enough water to drink? Are you actually just bored?
There is nothing wrong with being hungry and acting on it. If you approach your hunger with curiosity instead of stress, you're more likely to enjoy your meals, reach your goals, and feel satiated in the process.
If you need a little help, try working with WAG Nutrition Coaching. We'll give you specific meal suggestions based on your food logs to help you increase the volume, experiment with meal timing, and more. We'll also help you find a macronutrient breakdown that minimizes hunger as much as possible while keeping you working toward your performance and body composition goals. Sounds like the dream, right?
