If you want to lose fat, you need to use more energy than you eat. That’s a calorie deficit. The problem? Many people think it means being hungry all the time – so they give up after a week.
It doesn’t have to be that way. Here are the strategies I share with my personal training clients in Brighton to help them eat less without feeling like they’re missing out.
1. Make protein the base of every meal
Protein keeps you fuller for longer than carbs or fat. It also helps protect your muscle while you lose fat. Eggs, Greek yoghurt, chicken, fish, tofu, beans and lentils are all easy ways to get more in.
2. Fill up on vegetables
Vegetables give you a lot of food for very few calories. A big plate of veg with your meal takes up space in your stomach and helps you feel satisfied. Aim to fill half your plate with them.
3. Choose foods with fibre
Fibre slows down digestion, so you stay full for longer. Oats, wholegrains, fruit, beans and potatoes with the skin on are all great choices.
4. Drink more water
Thirst can feel a lot like hunger. Have a glass of water before meals and keep a bottle with you through the day. Soups and water-rich foods like fruit help too.
5. Watch out for liquid calories
Fizzy drinks, fancy coffees, juices and alcohol add up fast – and they don’t fill you up. Swapping even one or two of these each day can make a big difference.
6. Sleep well
Poor sleep affects the hormones that control hunger. When you’re tired, you’re more likely to crave sugary, high-calorie food. Good sleep makes a deficit much easier to stick to.
A deficit should feel sustainable
The best calorie deficit is one you can keep up. A small, steady deficit with filling food will get you further than a crash diet you quit after a fortnight.
Ready to lose fat without feeling hungry?
If you’ve struggled with diets in the past, I can help. I’ll give you practical nutrition guidance that fits your life, alongside training that supports your goals. It’s all part of personal fitness in Brighton that actually works.
Book your free consultation and let’s make a plan you can stick with.
