BSc Sports and Exercise Science 

Personal Trainer and

Nutrition Coach 

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5 Tricks to Prevent Hunger

October 23, 2019


(1 minute read)


It might not be as hard as you think to keep your hunger in check by making a few simple changes to your daily routine and diet. 


Consistent hunger is never fun, however, to lose weight you do have to be eating fewer calories than your burning so that will result in hunger from time to time, but these 5 tricks are perfect to reduce it. 


1. Water - Dehydration can make you think you are hungry when actually all you need is a good glass of water. Try reaching for a glass of water before you go for the food. That said, I don’t recommend drinking lots of water right before or straight after a meal as it can hinder digestion, but grabbing some water if you’re feeling a bit peckish may prevent hunger. 


2. Short bursts of exercise- Exercise is a fantastic appetite suppressant, just a minute or two of high-intensity exercise can reduce your hunger levels and keep you h


appy until your next meal. This is caused by reduced levels of ghrelin, commonly known as the hunger hormone. Think; skipping, high knees, squats, lunges or jumping on the spot- pop a timer on and get it done, it only needs to be a minute!


3. Don’t skip meals - Nourish your body with veggies, protein and healthy fats at least 3 times a day, skipping meals will leave you really hungry and tired and more like to grab something less healthy to boost your energy. Plan out regular meals to keep you from going too long without eating. 


4. Eat more protein- Protein can be a fantastic appetite suppressant while also helping you to feel fuller for longer. Protein takes longer to digest, it also helps to keep your lean muscle mass while losing fat. Try and aim for the leaner options instead of fatty meats; chicken, fish, lean mince or steak, turkey, tofu, eggs or Quorn. Aim to have a protein source with every meal. 



5. Get your veggies in- Veggies are high in volume and nutrients and low in calories. They fill you up, they are high in fibre and other important vitamins and minerals and fantastic for your digestive system. Don’t be stingy, add plenty to all your meals. 


Hope these simple tricks help curb that hunger!



Kasia :) 


BSc Sports Science, Women’s Fitness Specialist and Personal Trainer 


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