How to Manage Hunger When Making Nutrition Changes

The Biggest Challenge to Initial Adherence

Hunger will likely increase when we create an energy deficit for body recomposition goals. But to what extent and the exact cause will vary depending on the nutritional approach we take.

Many people eating at an energy balance or slight energy surplus experience relatively little hunger throughout the day, especially when they have a consistent routine. They get a bit peckish 60–90 minutes before a meal but it’s pretty manageable.

When we make changes to this routine, it’s normal for hunger to become more noticeable in terms of duration, intensity and frequency

The duration of hunger comes down to feeling hungry earlier than usual before the next meal.

Let’s say you eat breakfast at 7 am and lunch at 1 pm. Usually, there’s some pre-lunch hunger starting at around 11:30 am or so, but when we are in an energy deficit, this can begin earlier at maybe 10:30 am or 11 am.

This can be uncomfortable and distracting, especially when we’re at work.

The intensity of hunger tends to increase with duration. The longer we go, the more intense it becomes. This is the biggest challenge in the early stages of making nutrition changes.