11 Things You Need to Do Every Day to Stop be Hungry, According to Jillian Michaels

You feel hungry, so you eat. But are you even hungry? And if the answer is yes, is there any way to curb your cravings so you eat less? The answer is yes, according to Jillian Michaels. The Biggest Loser star and the celebrated trainer reveals what to do in a new viral YouTube video. “All right guys, I have been seeing a ton of questions on all my social channels from you guys and all my app forums about curbing your appetite right now,” she says in the clip.

Are You Actually Hungry?

“So my first question is, are you actually physically hungry?” she asks in her post. “Because curbing your appetite physically and managing emotional eating are not the same thing. So the first thing I want you to look out for is when was the last time you've eaten? Have you eaten in the last two hours? If you have, it's highly unlikely that you're experiencing physical hunger.”

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Are You Craving Something

Next question? “Does a Turkey sandwich sound good, or a steak or scrambled eggs, something that isn't salty or sugary? Does that sound appetizing to you?” she asks. “Because if it doesn't, once again, you're probably having cravings, but it's likely that your appetite has not kicked in.”

Do You Have Physical Signs of Hunger?

“Another question is, do you have signs of physical hunger? Are you lightheaded? Is your stomach growling? Do you feel dizzy? Do you feel weak? If so, yeah, your blood sugar could be low, but most likely, I'm guessing that's not happening,” she says.

You Can Trick Your Body Into Switching On Hormones That Make You Feel Full

“Let's say you are hungry, and in fact, that can happen when you're losing weight, right? Or you've lost a good amount of weight, and your body is like, Hey, hold on. You know, we're losing too much weight, and it starts to signal your hunger hormones. Well, appetite, in large part, is controlled by hormones. So how can we trick your body into switching on hormones that make you feel more full and more satiated and shut off the hormones that make you feel more hungry?”

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Blood Sugar Crashes Make You Hungry and Crave Crap

Once it is established that you are physically hungry, “one of the things we want to do is eat at regular intervals because we want to stabilize your blood sugar,” she says, discussing blood sugar crashing, which “can happen when you've run out of blood sugar because you haven't eaten for a while,” she says. “But a blood sugar crash is when we're eating a lot of refined grains and processed sugars. And what happens is we convert it into glucose, which is blood sugar,” she says. “So maybe for the glycemic index, how quickly food converts to sugar in your bloodstream will process grains and refined sugars. That happens really fast, right? So then insulin spikes and your pancreas releases insulin. Insulin is a hormone, and part of its job is to get sugar out of the blood and into the cells. And it dumps a ton of insulin because you've got a ton of blood sugar, this big blood sugar spike. And what it does, it does its job so effectively that all of a sudden you get a blood sugar crash, and it leads you to feel hungry and craving more crap.”

Try and Eat Every Three to Four Hours

“You want to eat every three to four hours, and you want to make sure you're getting balanced macros, proteins, healthy fats, and healthy carbs, healthy carbs being vegetables, whole grains, beans, and legumes. Yes, fruit is okay, but combine it with healthy fats, monounsaturated fats, polyunsaturated fats, avocado, olive oil, and things of that nature. Saturated fats are not the end of the world as long as they are not from processed meat, hydrogenated, fractionated, or filled with garbage and lean and clean protein. If you are vegan, you could use things like a hemp protein powder. There's a lot you can play with. But all three macros will stabilize your blood sugar. And your blood sugar is stable; it allows you to feel fuller for a longer period of time because we're not playing this hormone game with blood sugar crashes,” she says.

Also, Eat Lots of Veggies

“Another one is, how do we literally expand your stomach without giving you a ton of calories?” she continues. “When the stomach expands, it releases a hormone called leptin, and leptin says, ‘Hey, you're full chill out, right? Stop eating. You're good here.’ So you want to play this game called volume volumetrics, which basically means you're eating food that's going to expand your stomach but is very low in calories. And this is why I always say, Hey, if you're on a diet and you're counting calories, green vegetables are free food. Not the oil you put on it or the butter or the dressings, but green vegetables are free food because they're loaded with fiber, they have high water content, and they're going to make you feel way more full. They're very nutrient-dense, which is great, right? We want all those micronutrients, the vitamins and minerals from the food, but they're really low in calories. So a lot of vegetables, as much as you can. I like to fill up on salad and greens first and then go like if I have a burrito, but I'll have a Caesar salad maybe on the side, and then a chicken burrito. I end up eating half of my burrito. If I eat the burrito first, I eat the entire thing.”

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Drink Water Before Meals or Take a Fiber Supplement

Another trick is a big glass of water before you eat your food “because literally it's filling you up,” she says. “And here's an old school trick actually from the South Beach Diet from a gazillion years ago, a fiber supplement. So you can take a fiber supplement before you eat with your water, and it will literally expand in your stomach, make you feel more full, and it will slow down how quickly you turn your food in, into glucose, which helps to stabilize blood sugar as well, right?”

Another One Is Sleep

Another one is sleep. “You've got to prioritize your sleep seven to eight hours of sleep. When you don't sleep, your body is not producing enough human growth hormone. It's not producing enough of its leptin, which is the satiety hormone we just talked about. And conversely, it's releasing more ghrelin, which is a hormone that makes you feel more hungry, and more cortisol, which is a stress hormone that makes you store more fat and can increase appetite,” she explains.

Hydrate

“So often we can mistake hydration for hunger because when we're dehydrated, we feel fatigued, right? We're tired, we're feeling run down, and we can turn to food, thinking we need more energy when really we need to be hydrated. So you want to drink enough water until your pee looks like lemonade,” she instructs. “If it looks like apple juice, keep drinking. That's how you know you're hydrated.”

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Supplement If Needed

And finally, consider supplementing. “Even though this is the lesser of all the evils we've discussed, having micronutrient deficiencies can be mistaken by your body for cravings or for hunger. The right amount of micronutrients helps your body make the necessary hormones. It helps your body do everything. And one of those things is making the hormones you need, supporting your body's ability to do that. So consider supplementation,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to achieve real fat loss results in just 10 days? According to one expert, there are a few things you need to do to make that happen. Madelaine Rascan is a fitness instructor and social media influencer whose mission is “setting women free from the diet prison.” In a new social media post she reveals some of the things she did a couple of months back during a “10 day mini fat loss phase” that helped her lose weight. “I got visibly leaner without any pain or misery. Small changes = big results. It’s attention to the details! Try these out, let me know how you go!” she writes.

Eat When You Are Hungry, Not When You Are Bored

Number one? “Eat when you're hungry,” she says in the video. “I know it sounds obvious, but so many women either force-feed themselves to hit their protein target, or they've just lost touch with their actual hunger cues. Ask yourself this. Could I eat some lean protein or an apple? If the answer is no, you're probably bored.”

Always Keep Fruit on Hand, Like Berries

Number two, “always have fruit on hand,” she suggests. Why? “Low calorie, full of nutrients, and they stop me from raiding the fridge for chocolate,” she says. “Pro tip: Pick up a bag of frozen organic berries and keep them in the fridge. “When they thaw, they're really juicy and great to put on yogurt.”

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Invest in a Walking Pad

Number three, invest in a walking pad. “Remove all obstacles when it comes to walking, because walking is elite for fat loss,” she says. Also, consider getting a standing desk. “For around 200 bucks you can work, watch your kids, watch YouTube, all while getting your steps in. Doesn't matter if it's raining, snowing, or it's creepy outside,” she says.

Stock Up on Extra Lean Ground Beef & Chicen

Four, “Stock your freezer with ground meat,” she says, specifically recommending extra lean, ground beef or ground chicken. Why? It is “way more versatile than steak or chicken breast,” she says. “I keep a stack in my freezer and every morning just pull one of them out. Dinner sorted.”

Find Habits to Replace Binge-Eating

And lastly, “That time of day where food is the biggest struggle - replace it with an activity that’s good for you. Walk, journal, book, meditation,” she writes. “Beat overeating with a walk,” she adds in the clip. “Find that time of day that's a weak spot and replace it with something more productive, like a walk, even a meditation, journaling, reading, whatever. Find that tricky time of day and fill it with something good for you.”

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A Few Changes Can Help You Achieve Big Results

The bottom line? “A few simple switches in your day can 10x your results. Don’t underestimate it!” she writes at the end of the post. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Are you trying to lose weight but are struggling to have any real success? Neha Parihar is a celebrity nutritionist who lost a whopping 22 kilograms – almost 50 pounds – the natural way. In her social media posts, she reveals all of her tips, tricks, and hacks for losing weight fast and keeping it off. In a new Instagram post, she reveals eight lessons she learned from her weight loss journey.

Fuel Up with a Hearty Breakfast

Don’t skip breakfast, says Neha in her post. “Having a med carb, high protein & fat breakfast made me work better, made me fuller for longer, made fat loss easier, gave me more sustained energy and completely reduced cravings,” she writes.

Focus on Getting the Nutrients You Need

Next, focus on fueling up with nutritious foods and make sure to educate yourself. “Nutrients before calories,” she says. One way to do this? “Read the ingredients. If it has stuff you’d never see in your kitchen cupboard, you don’t need it.”

If You Are Constantly Hungry, Do These Things

If you are always hungry, you need to modify your diet. “You shouldn’t feel like you need to eat every 2 hours, and if you do, eat

1. bigger meals

2. more protein

3. try fasting (overnight) - learn to discern what’s true hunger and habitual boredom,” she writes.

Skip Energy Drinks

If you need a little caffeine, drink coffee. However, avoid energy drinks, says Neha. “Most energy drinks have bullshit ingredients. Stick to coffee (either black or milk but no sugar),” she writes.

Choose Nuts and Fruit Over Protein Bars

If you need a snack, stick to the basics, says Neha. Usually, this comes in the form of a whole food. “Any protein snack/bar from the health aisle will never beat some nuts and whole fruit,” she says.

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Shift From Sweet to Savory

A big game changer in terms of Neha's diet? “Something that helped solve my food obsession was swapping all my sweet protein powder-based meals to savory protein-based meals for breakfast,” she writes.

Keep Your Diet Simple

And, when it comes to diet, don’t overcomplicate things. “Make your life easy by making it simple. Whether you eat healthy or unhealthy foods, you probably eat the same ten foods. Find healthier choices and repeat them for real success,” she says.

Avoid Diet Sweeteners

Neha doesn’t recommend fake sweeteners or diet versions of food. “Drinking diet soda and stevia sweetened snacks all day keeps you addicted to sugar with fewer calories. If you want to get rid of the cravings, get rid of it all. (Harsh but true!)” she says.

Here Is Her 30-20-10 Method, Starting with the Movement

In another post, Neha explains her 30-20-10 approach for weight loss and clear skin. “30 minutes of movement” is the first part. “Whether it’s walking, strength training, or yoga, dedicating just 30 minutes a day keeps your metabolism revved up and your body strong. Consistency is key!”

Eat 20 Grams of Protein Per Meal

Next, she recommends 20 grams of protein per meal. “Protein fuels muscle repair balances blood sugar, and curbs hunger. Focus on plant-based sources, eggs, or a quality protein powder to reach your target,” she says.

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Practice 10 Minutes of Nervous System Regulation

Finally, she recommends 10 minutes of nervous system regulation. “Stress plays a massive role in weight gain and belly fat! Take 10 minutes daily to practice deep breathing, mindfulness, or meditation to reduce cortisol and improve digestion. This helped heal my chronic Acne problem,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Are you looking for a few simple and realistic health habits that will enable you to lose weight? Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a recent viral post, she reveals some of the most helpful habits that enabled her to achieve weight loss success. “These helped me lose 20 pounds, and I will never gain it back,” she writes in the Instagram post, revealing her top 6 “simple and realistic” habits.

Focus on Volume Eating

Her first healthy habit is focusing on volume eating. “I have a big appetite, so l will try to make my meals as filling as possible,” she says in her post. “Add egg whites to oatmeal, add extra veggies to your meals, use Greek yogurt instead of sour cream, add berries to your yogurt,” she recommends. “This will ensure that you feel full without adding a bunch of calories.:

Walk 30 Minutes a Day

The second habit? Get your steps in. “Go on one 30-minute walk a day,” she says. “If the gym stresses you out or you’re confused, don’t do it. Start with a simple walk a day. Start somewhere. Do something you enjoy.”

Have Healthy Snacks on Hand

Her third habit? “Have healthy snacks with you everywhere you go,” she suggests. “I carry snacks when I know I’ll be out of the house for long. If you wait until you are starving, nothing good happens. I always grab a piece of fruit before leaving the house, just in case.”

Enjoy the Process

Next, “Enjoy the process and focus on doing the best you can every single day!” she explains. Say to yourself, ‘I am in the process of becoming the healthiest version of me.’ You can let one reading on a scale or one day of eating end your journey. Toughen up.”

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Nourish Your Body with Food

She also recommends looking at your diet as nourishment. “I would focus on learning what food brings to my body, eating macro balanced,” she says. “Look at your meal. What protein am I eating? What veggies, starch, and fat?”

6. Stop Drinking Your Calories

Lastly, she recommends avoiding drinking your calories. “Honestly, I would say goodbye to alcohol,” she points out. “It doesn’t do anything for you, but that is your choice. Or at least limit it outside your house. Empty calories that WILL cause you to lose progress.”

And, Track Macros

In another post, she recommends incorporating some other healthy habits, including macro tracking. “Start learning about what fuels your body and the quality of your food vs simply counting calories. Focus on fiber and whole foods and watch your body and energy transform. It’s not about being tedious, and it's about really learning how to look at food and what each food gives your body. You will never need a diet again!” she writes.

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Lift Weights

Also, she recommends strength training. “Lift weights 3-4x a week, 30 mins/ session, following progressive overload. You don’t need to do hours, and like me, you can do it from home,” she says.

Amp Up Protein and Fiber Intake

Eat more protein, she continues. “If you want to lose weight, feel full, and change how your body looks, aim to eat 25g-30g of protein per meal and at least 100g per day.” As for fiber, it “is your secret to helping reverse insulin resistance, keep you full, anti-aging, heal your gut,” she says.

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Wake Up Earlier

Her last suggestion? Wake up earlier. “I said it. You need time for yourself. Waking up with the kids and someone asking you to get something is always hard for me. I don’t get up early because I’m tough; I do it because I need it to be a good person.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.