Hunger Management Strategies for Your Next Cut

 You’re in a calorie deficit.

Your clothes are fitting better, the scale is trending down… and you’re hungry all the time.

Sound familiar?

Whether you’re trying to lose 5 or 25 pounds, hunger is part of the game.

But here’s the good news: it doesn’t have to suck. 

With the right strategies, you can keep hunger at bay and actually enjoy the process.

Here's how: 

Why You’re So Hungry (And Why That’s Not a Bad Thing)

First, it’s important to understand what hunger really is.

It’s not a sign your body is shutting down.

It’s just a signal that fuel is lower than usual.

When you’re cutting calories, especially below maintenance, your hunger hormones (like ghrelin) ramp up.

This is normal and doesn’t mean you’re doing anything wrong.

The key is learning how to manage hunger, not eliminate it entirely.

Remember, mild to moderate hunger on a cut is a good sign; it means you are burning fat.

7 Proven Hunger Management Strategies

 1. Prioritize Protein at Every Meal

Protein is the most satiating macronutrient, and it also helps preserve lean mass while you’re in a deficit.

Try to split your protein fairly evenly between meals throughout the day.

And if you’re unsure what the right number looks like for your goals, I cover that in How Much Protein Do You Really Need?

2. Load Up on High-Volume, Low-Calorie Foods

Veggies, berries, potatoes, air-popped popcorn, and broth-based soups.

These foods add bulk without adding many calories.

Try building meals around:

• A large salad with lean protein (don't ruin it with a gallon of fatty dressing!)

• A veggie stir-fry with egg whites or chicken

• A giant bowl of berries and Greek yogurt

3. Eat Slower and More Mindfully

Most people eat way too fast.

Slowing down allows your body time to register fullness.

-Set your fork down between bites. 

-Chew thoroughly.

-Take 15–20 minutes per meal if you can.

4. Control Your Environment

The more vailable those tempting the foods are, the more likely you are to eat it.

During a cut, it’s worth cleaning up your environment:

• Don’t keep those foods you can't resist in the house (ice cream, oreos, chips, etc)

• Pre-portion snacks if you have them

• Keep meal ingredients visible and junk food hidden (or better yet, out of reach)

5. Use Strategic Fasting Windows 

Some people find it easier to delay their first meal until later in the morning.

This isn’t magic, it just compresses your eating window and may reduce total hunger exposure.

This is one of my favorites and it works very well for me.

On a cut, I typically won't eat until 11-2pm (I typically wake up 6:30-7:30) if it's an easy day.

On hard days, I'll eat a good amount of carbs before my AM workout, but that's a discussion for a different newsletter.

6. Plan “Food Events” to Look Forward To

It helps to have something satisfying (but goal-friendly) each day.

Examples:

• Protein ice cream (or something like Halo Top)

• Greek yogurt parfaits with fruit and granola

• Air fryer potatoes 

This keeps you from feeling deprived, and that mental edge matters more than people realize.

7. Add More Movement

BUT, keep it low intensity.

Walking, easy biking, elliptical, etc., will do two things:

• Increase calorie and fat burn

• Temporarily blunt hunger signals

Even a 10–15 minute walk can help take the edge off and redirect your focus away from food.

If you're metabolically healthy, your body will primarily burn fat at very low intensities (typically under 120 bpm heart rate for most people).

This also supports better blood sugar control, energy levels, and recovery between harder workouts.

Bonus: It’s also a great way to boost NEAT (non-exercise activity thermogenesis), which can account for hundreds of calories burned each day without increasing hunger the way moderate to intense cardio often does.

This also becomes a major advantage when you're trying to drop into leaner body fat levels — because why it’s so hard to get to sub-10% body fat often comes down to how well you manage these subtle daily variables.

The Big Picture

Yes, hunger is part of the process, but it doesn’t have to derail you.

With smart food choices, a little planning, and a bit of discipline, you can stay in control.

Don't forget, hunger is normal.

Misery is optional. 

And remember, that feeling of mild to moderate hunger is a good thing.

You WANT that.

And the sooner you can learn to embrace it, the sooner you will become a fat-burning furnace, and the sooner your cut will be over.

Your Action Step:

Pick 1 or 2 strategies from above and implement them today.

Try them for a few days and see how much easier your cut becomes.

Then add a third next week if needed.

You don’t need to be perfect.

You just need a plan.

And certain strategies might not work well for you and others might work very well. 

P.S. I share more training and nutrition insights on:

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