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How do I fight hunger pains on the Challenge?

You don’t need to be feeling hungry in order to lose weight. However, when calorie intake is reduced, there is a chance you may notice some feelings of hunger as your body adjusts. If this is the case, check the following:

Have I had enough water? Aim to drink a large glass of water approximately 20 minutes before each meal or snack, as well as sipping throughout the day. This can help with managing appetite, and also ensure you remain well-hydrated.

Have I included enough low-starch vegetables? Aim for at least five servings of these per day. Vegetables are a good source of fiber and a way to fill you up without adding lots of extra calories. A good visual for this is making sure at least half of your plate at lunch and dinner is salad/vegetables.

Am I following the nutrition guide? By including plenty of vegetables, high-quality protein and appropriate quantities of whole grains, you will be able to lose weight and avoid excruciating hunger.

It’s important to remember that while we want to be in a calorie deficit, ‘starving’ yourself or reducing your caloric intake too low is not advisable.

Check how many calories you need each day using the calorie calculation, and be sure to check in with yourself. Fatigue, energy levels and concentration levels can indicate if you’ve restricted your intake too low.

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