• 5 weight loss tips

"Starting Monday I'm going to go on a diet"… "Starting next Monday I'm going to go on a diet!"

This article is for the Monday you actually start dieting.

Humans eat because we're bored, because we're at a social event and putting food in our mouths is a way of avoiding the weirdo making eye contact from across the room and we're subconsciously prompted to eat every time McDonalds advertise their new range of delicious burgers on TV.

Damn you McDonalds, and your new BLT chicken burger.

Learning new ways to help control our hunger during a diet is key to the effectiveness of weight loss, so here are five handy long term weight loss tips.

Don't ignore your favourite foods

What do you think is the first thing going through my mind when you tell me I'm never allowed to eat pizza again?

It's human nature to want what you can't have and the same principles are applied to dieting.

After a week or two of solid dieting eating a few hundred calories worth of pizza won't really do much harm, it's when you think you're never going to eat it again and you decide to finish off a large pizza and garlic bread where the damage is done.

If you're one of the many people who struggle sticking to a diet then incorporating cheat meals (non-diet meals) every week or two will help keep on track with your long-term goals.

Look into intermittent fasting

Intermittent fasting is such a large topic it needs its own book (or at least its own article on this website), but I'll do my best to quickly summarise it before I lose your attention.

Intermittent fasting refers to a diet where you fast for a large portion of the day, most popularly done with a 16 hour fast and an 8 hour eating window.

This is beneficial to those who have a small calorie maintenance level as it means you're not grazing over small 200-400 calorie meals, but rather two (or three) larger meals which keep you satisfied after eating them, as opposed to still feeling hungry after not eating enough calories in a meal to make you full.

Consume more lean protein

Studies have shown that meals high in protein help blunt hunger; it also helps maintain muscle mass while in a calorie deficit.

It's also worth noting that a lot of the benefits people associate with low-carbohydrate diets often have more to do with the increase of their protein intake, rather than the elimination of one of the major food groups.

Eat your fruit

Eat fruit! Don't eat fruit! Eat fruit! Don't eat fruit! It still gets a bad wrap even though it's natures candy (my girlfriend hates it when I call it that).

The fructose in fruit helps refill liver glycogen. When it's emptied it sends a signal to the brain that can simulate hunger. People who include moderate amounts of fruit in their diet tend to feel a lot less hungry.

Then there's the additional benefits of fiber and nutrients that eating whole fruit gives us (not the processed kind people package in a carton and call juice).

Consume more fibre

Fiber has two key benefits when it comes to controlling hunger.

Firstly, when consumed fiber physically stretches the stomach. This is one of the signals that trigger our brain telling us how much food we've eaten. When your stomach is stretched your brain thinks you're full.

Fiber also slows the rate in which we empty our stomachs; the longer we keep food in our stomach the more our brain thinks we're full.

Boring disclaimer warning

This article was written by a Muscle Mayhem staff member. The information on this site is provided in good faith. Consult with your doctor before starting any exercise program. All opinions expressed on this site are our own. Always seek professional advice before engaging in any physical activity or diet.