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Summary:
In this episode, we dive deep into how to overcome hunger while trying to lose weight. If hunger and cravings weren’t such a big issue, weight loss would be much easier. Many know they need to eat in a calorie deficit but struggle because hunger gets in the way. In today’s episode, I break down the science behind hunger and practical strategies to keep hunger at bay and stay on track with your goals.

Key Takeaways:

1. Hunger Acceptance

   
   
   
   
   • Understand that hunger is a normal response when you're in a calorie deficit. Ghrelin, the hunger hormone, signals your body that it needs more food, but it comes in waves and will pass if you stay consistent.
   
   
   
   



2. Volume Eating

   
   
   
   
   • Learn how calorie density affects hunger. High-volume, low-calorie foods like vegetables, fruits, and lean proteins allow you to eat more while staying within your calorie limit. Examples include leafy greens, berries, Greek yogurt, and egg whites.
   
   
   
   



3. Increase Fiber Intake

   
   
   
   
   • Fiber helps slow digestion, keeping you full longer and regulating blood sugar. Aim for 25-30 grams of fiber per day from whole foods like oats, beans, fruits, and vegetables to curb hunger and support weight loss.
   
   
   
   



4. Avoid Dieting Too Hard & Too Long

   
   
   
   
   • Don’t rush weight loss! Trying to lose weight too fast can backfire. Aim for a steady 1 lb per week, and remember to incorporate maintenance phases to reset your hunger hormones and metabolism as you lose body fat.
   
   
   
   



5. Eat Protein at Every Meal

   
   
   
   
   • Protein keeps you full longer and prevents overeating later in the day. Aim to eat at least 40-50 grams of protein before lunch and include protein in every meal to support muscle retention and reduce hunger.
   
   
   
   



6. Prioritize Diet Quality

   
   
   
   
   • Not all calories are created equal. Focus on nutrient-dense foods like chicken, rice, vegetables, and lean proteins for 90% of your diet, allowing 10% for more calorie-dense, indulgent foods to make the diet sustainable.
   
   
   
   



7. Practice Mindful Eating

   
   
   
   
   • Stop eating mindlessly! Focus on your meals without distractions like TV or social media. Eating with awareness helps you tune into hunger and fullness cues, preventing overeating.
   
   
   
   

Discipline Hack:

• Hungry? Drink a glass of water.


• Still hungry? Have a pure protein source.


• Still hungry? Opt for fruit or fiber-rich foods.
  Build your discipline muscle and stay focused on your goals!