Have you ever started a weight loss journey only to feel constantly hungry, frustrated, and on the verge of giving up? You’re not alone. Many women over 40 face the same issue—feeling hungry all the time despite their best efforts to cut calories and exercise. It can feel like your body is fighting against your goals. But what if I told you that the solution to feeling fuller, losing weight, and preserving muscle mass is simpler than you think?
In this post, we’ll dive into why you’re always hungry when trying to lose weight and, more importantly, how to fix it so you can reach your goals without constantly feeling deprived.
The Hunger Struggle: Why It Happens
When we decide to lose weight, most of us immediately think, "I need to eat less." While cutting calories is part of the equation, many people take this too far. They reduce their calorie intake drastically or cut out essential macronutrients, such as protein and fats, which leads to one inevitable outcome: constant hunger.
Here’s why that happens:
• Cutting calories too much: When you cut calories excessively, your body responds by increasing hunger signals. This is its way of trying to get you to eat more. Your body doesn’t know you’re dieting for a better version of yourself—it thinks you’re in survival mode.
• Lack of protein: Protein plays a vital role in making you feel full and satisfied. When you don’t get enough protein, you end up feeling hungry soon after meals.
• Skipping healthy fats: Fats are crucial for regulating hormones and body functions. If you cut them out, your body can struggle to balance these processes, leading to increased hunger.
These issues often result in a vicious cycle: you feel hungry, frustrated, and more likely to binge or abandon your plan altogether. But the good news is, there’s a better way.
The Simple Solution: Increase Your Protein Intake
If you’re tired of feeling hungry while trying to lose weight, the answer is simple: eat more protein. Protein is the most satiating macronutrient, meaning it helps you feel full and satisfied longer than carbs or fats. It also helps preserve your muscle mass while you’re losing fat, which is essential for women over 40, as we naturally lose muscle as we age.
Here’s the trick: aim to consume 1 gram of protein per pound of your target body weight. For example, if your goal is to weigh 10 stone (140 pounds), you should be eating 140 grams of protein daily.
This method has worked for me and countless clients—it helps you feel full, stay satisfied between meals, and promotes fat loss without sacrificing muscle.
So, what does 140 grams of protein look like?
Here are some easy examples:
• 1 large chicken breast = 43 grams of protein
• 1 cup of Greek yogurt = 22 grams of protein
• 1 serving of salmon = 30 grams of protein
• 3 large eggs = 18 grams of protein
Spread out over three meals and a snack or two, you’ll find it’s much easier to hit your protein target than you think. Not only will this keep you full, but it will also prevent the dreaded muscle loss that can occur when you’re dieting.
Don’t Forget Healthy Fats!
Another mistake many people make when trying to lose weight is cutting out fats altogether. While it may seem logical—after all, fats are calorie-dense—this can actually backfire. Fats are essential for regulating your hormones and maintaining proper body functions.
Without enough healthy fats in your diet, your body struggles to regulate important hormones that control hunger, energy, and mood. Make sure you include sources like avocado, nuts, olive oil, and fatty fish to support your body’s needs while still promoting fat loss.
Stay Smart with Carbs
When it comes to carbs, keep them to a minimum, but don’t eliminate them entirely. Focus on healthy options like salads, vegetables, and small portions of fruit to give your body the nutrients and fibre it needs to function well. Carbs aren’t the enemy—just be mindful of your portions and choose nutrient-dense sources.
Ready to Stop Feeling Hungry and Start Seeing Results?
Constant hunger doesn’t have to be part of your weight loss journey. By increasing your protein intake, incorporating healthy fats, and being mindful of carbs, you can feel satisfied and energised while reaching your goals. The key to lasting weight loss isn’t about deprivation—it’s about giving your body what it needs to thrive.
If you’re ready to stop the hunger struggle and take control of your weight loss, it’s time to find out how close you are to achieving your goals.
Take my FREE 3-Minute BOOST Weight Loss Assessment to get personalised insights into your readiness for weight loss and what you can do to reach your goals faster.
Don’t wait—click here to take the assessment and get started on your path to a healthier, more energised you today!
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