I had a patient who came in the other day. She knew her excess weight was placing undue stress on her knees and hips. But the issue was she was so stressed and so busy, she needed some quick easy fixes to make sure she was as satisfied as possible whilst eating but reducing her calorie intake as much as possible.
Behold; the holy grail of hunger suppressants
Tip 1: Hydration
Drink a glass of water before you eat. Hydration is one of our greatest hunger suppressants. It fills our stomachs and can dramatically reduce the want to eat
Tip 2: Have a starter before lunch and dinner
But for this starter, we’re going to load it with fiber. I mean, big bulky salad. I want a base of greens (spinach, rocket, kale etc) with chunky pieces of beetroot, mushroom, broccoli, sweetcorn, aubergine. Whatever you like. Make it big, bulky and tasty. Your calorie intake could reduce by 25% as a result. That could take you from 2500kcal to 200kcal. Enough to lose 1lb a week
Tip 3: Sleep!
A lot of the time we are hungry because we’re trying to compensate for a lack of sleep. A dark, quiet and cool room, and don’t use tech for at least 20 mins before bed. And if you need some more help, take Kalms or ZMA before you sleep
I hope this helps. Remember a bad diet and lack of sleep are also a major cause of joint pain. Take care of your diet, sleep and exercise and they’ll take care of you
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