Ok. You're already training, that's step one. Next one is instead of taking one or two big meals a day, eat 5 or 6 smaller meals a day. Three actual meals with snacks in between to keep metabolism high is what most prefer. Make sure each meal has proteins, carbs and fats, but of course the calorie intake should be smaller than what you burn. I would include some supplements to make life easier, but that's up to you. An example day: Meal 1: cup of yogurt with whey protein and half a spoon of flaxseed oil banana multivitamin Meal 2: hand full of almonds glass of milk Meal 3: two eggs two slices of wholewheat bread with peanut butter glass of orange juice Meal 4: handful of berries or other red fruits. glass of milk Meal 5: fish or meat green veggies, spinach, broccoli, whatever. Meal 6: yogurt with whey protein and flaxseed oil. Just an example, but you get the idea. Drink lots of water as well.
I myself use: 1) A multivitamin / multimineral for sports. Doses are a bit higher than in normal multivitamins. 2) Flaxseed oil / Hemp oil mix. For general health, very rich in omega 3 and 6. 3) Whey protein, for muscle recovery and in your case preventing muscle loss. 4) Glucosamine / chondoitrine / MSM, for my knees. If you are overweight and workout a lot it will not hurt.
By breaking your meal into 5-6 meals and by eating healthier foods such as wholemeal breads and wholewheat pasta you will find yourself less hungry as you are eating regularly and have a constant release of energy. I am cutting weight at the moment and the problem I have is remembering to eat enough. Also keep well hydrated often thirst is mistaken for hunger pangs.
Yes, it's called hardening the **** up Make sure you don't avoid fats like loads of diets tell you. It's unhealthy, and they give you a feeling of saturation. You are probably accustomed to too much food, your body will have to get used to less. Don't use anything that claims to suppress hunger.
