How do I deal with hunger in a calorie deficit?

Start by sorting out what kind of hunger you have. Nikkiey describes a spectrum. Slight hunger is something you will always feel in a cut, and it is a good sign. If you eat a meal and you are hungry again about two hours later, your body is using the food the way it should. Gnaw-your-hand-off hunger is different. If you are starving 10, 15 or 30 minutes after eating, or you cannot walk past the office candy jar, she says the plan needs another look, starting with whether you are eating enough protein to feel satiated and whether your calories are set right. That is not a willpower problem. It is a signal to adjust.

On Ep. 154, Marie, a busy mom who lost 85 pounds, shares what works for a volume eater. She mixes a lot of riced cauliflower into her brown rice so her plate looks full, swaps spaghetti squash for pasta, and eats five meals a day instead of six so each one feels satisfying. She also fits small treats into her macros and slows down to actually taste her food.

Nikkiey adds that lower energy and lifting a bit less weight are also normal in a cut. Expect it so you don't beat yourself up over it.