1. Consume More Fruit and Vegetables.
Consume more fruit and vegetables will bulk up your food whilst keeping you fuller for longer without adding many extra calories. Swapping these for starchy carbohydrates such as cereals and pasta will save you a lot of calories and will also provide your body with nutrients.
2. Drink More Water.
It’s easy to confuse thirst for hunger, make sure you are drinking regularly throughout the day it will help you feel fuller for longer alongside helping your energy levels. Water is free from calories, buy a refillable water bottle and keep it with you at all times. Make sure that your urine is clear, if it is not then drink more.
3. Consume More Protein.
Protein increases satiety by regulating blood sugar levels. Protein contains 4 calories per gram. Carbohydrates contain 7 calories per gram, fats contain 9 calories per gram. Protein also uses more energy from the body to digest compared to carbohydrates and fats. Focus on consuming good quality protein sources such as protein powder, eggs, chicken and fish which will provide high quality nutrition to your body whilst keeping calories low and satiety high.
4. Sleep 7-8 Hours Per Night.
On average people who sleep less than 7 hours per night have a greater BMI. Getting enough sleep will help you with:
- Body Performance both mental and physical.
- Decreased cravings.
Sleeping 4-5 hours per night, drinking 4-5 cups of coffee per day and drinking too much alcohol and processed food will not achieve results as your body will be fatigued and unable to recover and perform for training. If you want to build muscle, strength, fitness and burn fat then having combining quality training, nutrition and sleep is key.