Trying to lose weight but feeling hungry all the time? You’re not alone. At Stay Strong Fitness, we help people work through this every day. In this blog, I’ll share the top 3 tips we use with our clients.

But first, here’s something important to remember:

Diets usually don’t work long-term.
Many people follow a strict diet for 7–10 days, lose a few pounds, and feel miserable. Then they slip a little, then a little more, and eventually give up. Often, they end up gaining more weight than they lost. This is frustrating—and common.

Instead of dieting, focus on building small, daily habits.
Habits are the real key to lasting results. Start small. Build momentum. That’s what sticks.

But what if you’re already working on your habits and just need to lose a bit more body fat? If you’re in a calorie deficit and feeling hungry or deprived, try these 3 strategies:

1. Drink More Water

Most people think they’re hungry when they’re actually dehydrated. Less than 5% of new clients at our gym are properly hydrated when they start.

Try this:

• Drink 20–40 oz of water first thing in the morning—before coffee or food.
  

• Keep a water bottle with you at all times.
  

• Don’t fear carbs like fruits, rice, or sweet potatoes—they hydrate your body too (carbo-hydrate, remember?).

2. Eat More Protein

Protein keeps you full and helps your body build muscle and burn fat. It sends strong signals to your brain that you’re satisfied.

Quick tip:
If you’re starving, eat an extra 4–6 oz of lean protein like chicken, turkey, or fish. Think "protein first" at every meal.

3. Set Realistic Expectations

Many people go from eating whatever they want to barely eating anything overnight. That’s not sustainable.

Start slow:
Cut your portions by about 10% each week. Swap out unhealthy foods for better options.
Example: If you normally go back for seconds, this time just take the protein. You’ll still feel full, but with fewer calories.

Quick Recap:

• Hydrate: Most people need close to a gallon of water a day (this varies by person).
  

• Prioritize protein: Eat it first, eat it often.
  

• Don’t go extreme: Make small changes and stay consistent.

STAY STRONG!
– Sam

P.S. Have questions about a fitness-related topic? If you're tired of searching endlessly for answers and just end up confused on what actually works, we’d love to hear from you! Shoot an email to support@staystronggym.com, and we’ll create a post answering your question the best way we know how!