Manage Hunger

Chewing gum

🔧 Tactical Strategies

1. Protein-first meals

• Eat 30–50g of protein early in the day (e.g. eggs, chicken, Greek yogurt, protein shake).
• Slows digestion and keeps you fuller longer.

2. Volume foods

• Load up on high-fiber, low-calorie foods: leafy greens, cucumbers, zucchini, cauliflower rice.
• You can eat a lot without blowing your calories.

3. Hydration

• Drink 16 oz (0.5L) of water before meals.
• Hunger is often thirst in disguise.

4. Delayed eating (Time-restricted eating)

• Use structured eating windows (e.g., 12pm–9pm) to train your hunger response.
• Hunger comes in waves—wait it out with tea, coffee (no sugar), or sparkling water.

5. Sleep

• Get 7–9 hours of quality sleep.
• Poor sleep = more ghrelin (hunger hormone), less leptin (satiety hormone).

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🧠 Mindset & Habits

6. Name the feeling

• Ask: “Am I hungry? Or am I bored, stressed, tired, or seeking stimulation?”
• You can crave food without needing food.

7. Routine meals

• Eat at consistent times so your body adapts.
• Helps regulate ghrelin release (your hunger timer).

8. Brush your teeth

• A clean mouth signals “mealtime is over” to your brain.
• Mint suppresses cravings.

9. Use hunger as a signal, not an emergency

• Hunger isn’t an emergency—it’s a sign the system is working.
• If you’re losing fat, mild hunger is expected. Think: “This is fat leaving.”

10. Distraction

• Go for a walk, call a friend, work on a task.
• Cravings usually pass in 15–30 minutes if not acted on.

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🔁 Remember Your Why

When hunger gets hard, remind yourself:

“I’m not starving. I’m training discipline. I’m burning fat. This is part of the deal.”

Want me to turn this into a printable checklist or a lockscreen reminder?