Struggling with hunger and food cravings while trying to lose weight? Here are some simple things that can actually help.
By Nicola, Founder of Natural Beauty Slimming
Let’s be real..
Losing weight would be much easier if we could just stop feeling hungry and craving food all the time!
I hear this from women all the time.
You start the day determined. You’ve had your breakfast, you’re good at lunchtime, you’ve had plenty of water and you’re feeling really positive.
Then evening comes.
And suddenly you’re thinking about chocolate.
Or biscuits.
Or crisps.
Or that tub of ice cream sitting in the freezer. But mainly crisps .. haha
And once you’ve started, it can feel really difficult to stop.
If this sounds like you, I want you to know something.
It doesn’t mean you’ve got no willpower.
And it doesn’t mean you’re failing.
Food cravings are something most of us experience, especially when we’re trying to change our eating habits or lose weight.
The good news is that there are some simple things you can do to make hunger and cravings much easier to manage.
1. Don’t starve yourself all day
This is one of the biggest mistakes I see.
You decide you’re going to be really good, so you have hardly anything for breakfast, a tiny lunch and tell yourself you’ll be fine until dinner.
You’re not.
By 7 or 8pm, you’re absolutely starving.
And that’s when the cravings hit.
Trying to eat as little as possible during the day can make sticking to your plan much harder. The NHS recommends focusing on balanced meals that are filling and realistic to maintain rather than simply trying to eat as little as possible. 
You don’t need to starve yourself to lose weight.
Try having proper meals that keep you satisfied.
For example:
Breakfast: Eggs on toast with some fruit.
Lunch: Chicken or tuna salad with some bread or potatoes.
Dinner: Meat, fish or another source of protein with vegetables and rice, pasta or potatoes.
It doesn’t have to be fancy.
It just needs to keep you going.
2. Get more protein into your meals
If you’re hungry all the time, have a look at how much protein you’re actually eating.
Protein is an important part of a balanced diet, and including a source of protein with your meals can help you feel satisfied. The NHS recommends including foods such as beans, pulses, fish, eggs and lean meat as part of meals when trying to lose weight. 
You don’t need to weigh every single thing you eat.
Just ask yourself:
“Where’s my protein?”
Good options include:
• Eggs
• Chicken
• Tuna
• Fish
• Greek yoghurt
• Cottage cheese
• Lean meat
• Beans
• Lentils
• Tofu
Even something as simple as having eggs on toast instead of plain toast at breakfast can make your meal feel much more satisfying.
3. Don’t forget about fibre
Fibre is another one that’s worth paying attention to when you’re trying to lose weight.
Vegetables, fruit, beans, lentils, wholegrains and oats are all good ways of getting more fibre into your diet.
And again, you don’t need to make this complicated.
If you’re having a sandwich, try wholemeal bread.
If you’re having cereal, try porridge with some fruit.
If you’re having dinner, put some extra vegetables on your plate.
The NHS recommends including plenty of vegetables and choosing wholegrain versions of foods such as bread, rice and pasta where possible. 
Small changes really do add up.
4. Are you actually hungry, or do you just fancy something?
This is something I’ve become much more aware of myself.
There’s a big difference between being hungry and wanting a particular food.
If you’re genuinely hungry, you would probably be happy to eat something like chicken and vegetables.
But if you’re thinking:
“I don’t want dinner. I want chocolate!”
That’s probably more of a craving.
And that’s OK.
I’m not going to tell you that you can never have chocolate again.
Because that’s just not realistic.
Instead, try giving yourself 10 minutes.
Have a drink.
Make a cup of tea.
Go and do something else.
Then see how you feel.
Sometimes the craving will have passed.
And sometimes it won’t.
If you still want the chocolate, have some.
Just don’t let one bit of chocolate turn into:
“I’ve ruined my diet now, so I may as well eat everything.”
That’s the bit we want to stop.
One chocolate bar or one treat doesn’t undo all the good things you’ve done.
5. Don’t eat straight from the packet
This is such a simple one, but it can make a big difference.
If you’ve bought a big bag of crisps, don’t sit on the sofa with the whole bag.
Put some in a bowl.
The same goes for biscuits, sweets, nuts or anything else that’s easy to keep picking at.
Once the packet is open and you’re watching TV, it’s very easy to keep reaching in without even thinking about it.
The NHS actually recommends putting snacks into a bowl or onto a plate rather than eating straight from the packet. 
It’s a little thing.
But little things matter.
6. Get out for a walk
You don’t have to become a gym bunny to improve your health or support your weight loss.
Honestly.
If you enjoy the gym, brilliant.
But if you don’t, don’t let that stop you.
Go for a walk.
Even a short walk is a good place to start.
Put your headphones in.
Listen to a podcast.
Phone a friend.
Take the dog.
Go around the shops.
Whatever works for you.
The NHS recommends building towards 150 minutes of moderate activity each week, but you don’t have to suddenly go from doing nothing to exercising every single day. You can build up gradually. 
Walking is one of my favourite suggestions because it’s simple, free and doesn’t require a gym membership.
And if you’re someone who prefers exercising at home, The Body Coach has home workouts and recipes that you can look at too. 
7. What about appetite suppressants and slimming supplements?
Now, obviously, this is something I’m asked about a lot because of what we do at Natural Beauty Slimming.
And I’m going to be honest with you.
There isn’t a magic tablet that’s going to do all the work for you.
I wish there was!
There are lots of slimming products online making very big promises about suppressing your appetite, burning fat quickly or working like weight loss injections.
I’d be very careful with those claims.
Which? investigated more than 100 weight loss supplements and found examples of products making claims that were unrealistic, unsupported or not permitted. 
There are also rules in the UK about the health claims that can be made about food supplements. Businesses can’t simply say that a supplement will cause weight loss or treat a health condition without meeting the relevant requirements. 
So please don’t believe everything you see on Facebook or TikTok.
If someone tells you:
“Take this and you’ll lose 10lb in two weeks without changing anything.”
I’d run a mile.
So why do people use slimming supplements?
For some people, a supplement can be something they choose to use alongside their usual diet and lifestyle.
But I always think it’s important to be realistic about what you’re buying.
A supplement isn’t a replacement for eating properly.
It’s not a replacement for moving your body.
And it’s certainly not a replacement for speaking to your GP if you have a health concern or you’re taking medication.
Think of it as extra support, not a magic fix.
That’s the way I’d look at it.
And please don’t give up because you’ve had a bad day
This is probably the most important thing I could tell you.
You have a takeaway.
You eat too much chocolate.
You have a few glasses of wine.
You don’t exercise for a week.
So what?
Don’t wake up the next morning and think:
“I’ve ruined everything.”
You haven’t.
Just get back to normal.
Have your usual breakfast.
Drink some water.
Go for your walk.
Get back to your normal meals.
You don’t have to wait until Monday.
You don’t have to start again next month.
Just carry on.
My simple plan for tomorrow
If you’re reading this thinking:
“Right, Nicola, what am I actually supposed to do?”
Here’s what I’d do.
🥚 Breakfast
Have something filling with some protein.
🥗 Lunch
Have a proper lunch. Don’t try to survive on a coffee and a biscuit.
🍎 Afternoon
If you’re hungry, have a sensible snack.
🍽️ Dinner
Have a normal, balanced meal.
You don’t need to eat lettuce for dinner!
🍫 Evening
If you fancy something sweet, give yourself 10 minutes before reaching for it.
🚶♀️ Movement
Go for a walk.
💧 Water
Keep a bottle of water with you and drink regularly.
And that’s it.
Don’t try to change your entire life tomorrow.
Pick a few things and stick with them.
One last thing from me ❤️
I’ve been doing this for a long time now, and I’ve spoken to so many women who are trying to lose weight.
And I know how frustrating it can be.
You want results.
You want to see the scales moving.
You want your clothes to feel looser.
And sometimes you want it yesterday!
I completely understand that.
But the best thing you can do is find something that you can actually stick to.
You don’t need to be perfect.
You don’t need to starve yourself.
And you don’t need to feel guilty every time you eat something you enjoy.
Just keep going.
One better meal.
One walk.
One less snack.
One good decision at a time.
And if you do have a bad day?
Forget it.
Tomorrow is another day.
Love,
Nicola x
Founder, Natural Beauty Slimming
A few useful websites I trust
If you’re looking for reliable information about weight loss, nutrition and getting more active, these are some of the websites I’d recommend.
NHS Better Health
Probably the first place I’d look for straightforward UK health advice. Their guide covers healthy eating when trying to lose weight, including protein, vegetables, wholegrains and sensible portions. 
NHS: How to be more active
Useful if you’re looking for simple ways to become more active and build movement into your everyday routine. 
NHS: Walking for health
A useful reminder that walking is a simple way to get more active, and even shorter walks can count towards your weekly activity. 
Which?
I also recommend Which? for independent consumer information. Their recent investigation into weight loss supplements is particularly useful if you’re unsure about some of the claims you see online. 
The Body Coach
Joe Wicks’ website has home workouts, recipes and fitness resources if you’re looking for some ideas to get moving at home. 
Looking for a little extra support?
If you’re looking for a little extra support with your weight management routine, have a look at our range of Natural Beauty Slimming products and see whether there’s something that fits into your routine.
