When you're trying to lose a lot of body fat, controlling your appetite is the most important determinant of your success.
Obviously other factors are important as well, but if you can't stick to your diet, then you will fail to reach your goals.
Once you start getting to a very low body fat percentage and your calorie intake starts getting lower, your leptin levels will decrease.
When your leptin levels get very low, you can become voraciously hungry and it can be very easy to cave and go raid the pantry and completely wreck your diet.
Aside from the fact that leptin levels will inevitably decrease, the biggest mistake that individuals make is not taking precautions to manipulate their hormones and minimize hunger.
Understanding how your body's chemistry works becomes a necessity when you get extremely lean.
Common diet practices would dictate that you split your daily macronutrient intake evenly throughout the day into 6 meals.
But if you eat a diet with carbohydrates, your insulin levels will spike along with your blood sugar.
The result of this is an increase in appetite, regardless of how hungry you were beforehand.
You've probably noticed that if you wake up and aren't hungry, and then take in a sugary breakfast, suddenly you're a lot hungrier than you were upon waking.
This is due to your insulin levels balancing out the blood sugar and artificially increasing your hunger level.
This can be diet suicide for many individuals, as you will already be hungry from being in a calorie deficit. Adding insulin spikes into the mix only makes things harder to deal with.
It's not uncommon for some people to eat past their daily allotted calorie intake with their first meal in the morning simply because they let their blood sugar and insulin levels get out of whack.
The key is to take advantage of your insulin levels being low in the morning and have a meal dense in protein and fats. But no carbs (unless you workout after your first meal and need carbs for energy).
By having a meal with no carbs upon waking, you can eliminate a sharp insulin spike and curb your hunger for several more hours during the day.
The less hours you're hungry, the more manageable your diet will be to stick to.
I'm a big advocate of skipping carbs in your first meal, as it has helped me keep my insatiable hunger at bay during very strict cutting phases where all I could think about was eating.
Not using this diet trick can lead to the downfall of many individuals once they start getting very lean and very hungry.
And while this trick may not be useful for every person, it is a fantastic way to offset hunger.