Hunger is our bodies' way of asking us to find food and eat to stay alive. It is a very powerful human instinct, stimulated by our brain’s interpretation of nutrient and hormone changes. •
Hunger isn’t something to ignore or suppress, like so many diets tell us to do. It’s not something to fight against but rather, work with. It’s communication from our bodies. Ultimately, hunger can tell us a lot (especially when you’re trying to lose weight). It’s important to listen to hunger in order to learn from and honor it. •
A few tips on properly supporting hunger: •
If you feel genuinely hungry within 2-3 hours of eating a meal, you may need to increase your portions or look at the overall balance of your meals. Protein is the most satiating nutrient, followed by fat. And the less processed carb foods are, the more filling they are. Pair all 3 of these macros together at your meals. •
Consider the types of foods you are eating, not just how much. The more refined a food is, the less our bodies can interpret fullness, making it easier to overeat. Whole foods are much more satiating in general. •
Look at HOW you are eating. Are you distracted or rushed? Work to slow down and be mindful at meals so your body can optimally process nutrients. •
Know that hunger is different from a craving. Hunger is general (you’d eat anything to satisfy it). Cravings are very specific, urgent, and often desperate (you need to have that food and now). •
Get at least 7 hours of sleep (ideally 8+). Sleep deprivation can cause you to feel more hungry throughout the day. •
If you consistently struggle with hunger throughout the day, or cravings, look to underlying blood sugar imbalances and make sure you’re eating enough! •
If these tips don’t work for you, it can help keep satiating snacks on hand (like nuts, hard boiled eggs, veggies and fruit with hummus or guacamole, beef jerky, eggs) to fill you between meals! Reaching for sugar, white carbs, and caffeine will only further drive your hunger (and can make weight loss more difficult!). #whativelearnedaboutweightloss
Today I was asked to write about my journey from the start and then specifically the HCA fitness challenge! It was a awesome walk down memory lane! ❤️ What I sent :❤️At my heightist weight I was around 283, I say around because I never got on a scale. I am sure it was higher at the time that picture was taken! I keep it because it was the first time I saw myself being over weight and unhealthy. But I wasn’t ready to change that! It would take until May of 2013 for me to commit to changing my lifestyle. My mom had passed away in January of lung cancer at the age of 49 and I knew I needed to change my life so I could be healthier for my 4 year old! I got a trainer and committed to a new lifestyle I lost 65lbs in the 6 months! I hadn’t been that small since high school. I maintained that weight loss for 4 years. Life happens and I got a little comfortable and gained some weight back so I was excited when Robert Homer told me about the HCA fitness challenge. I had managed to get back up to 232 by 2017 and was ready to finally hit my finally two goals. One to get under 200 pounds and then to get under 175! It was the perfect push I needed to make sure I was putting in just a little bit of time everyday. Also I was back to watching my alcohol intake and my food a little closer! I was so excited ever month seeing the scale go down, especially during the holidays!! I knew I could get below 200lbs and with my supportive partner I made it!! I continued on after the challenge to even hit my 175 before we went to Jamaica but back up so I am ready for the challenge to start so I can hit my goal again!! Also I have been on Blood pressure medicine for 10 years and I am finally off them completely! #teamvacayengaged#weightlossjourney#gypsysoul#thisisforme#happy#lifestyle#ilost100lbs#myjourney#goals#hardworkpayspff#myheathmatters
As most of you know, my favorite thing is food! These @alfrescochicken sausages are a go to for me in more than just breakfast. Tonight I made a tasty vegetable cauliflower rice stir fry. October is also come up and I love that they are supporting breast cancer awareness! What are you having for dinner tonight?
I have been putting in so much work lately on my legs. Physically I am exhausted. I have been stuck at 143 and put myself down for weighing that. I keep wanting to look like I do but be back down to 130. I know muscle weighs more than fat. I am still determined to drop. I just got to keep pushing. 💪🏻💪🏻
Being a little lazy, but still on Keto, and got an unseasoned rotisserie chicken and making Parmesan zucchini chips for dinner tonight. Sometimes it’s hard to not eat all the carbs, and other times it’s not. Getting to the point I don’t really crave it AS much as I used to. It’s a good feeling.
Amiright? Or am I right? Seriously friends, eat your fat. I know there are lots of people saying that if you have fat to lose, to not eat more fat on keto because you'll be using the stored fat for energy. That is not the case in terms of weightloss FOR ME. Eating enough fat will keep you satiated, which in turn will keep you from overeating and most of all craving sugar and then cheating. The benefits of increased healthy fats are incredible - I suggest you do some more reading on that. Your stored fat does nothing for the food you put in your mouth and ultimately THAT is what will bring about the weight loss you seek.
Respectful debate is totally welcome in the comments. What's your take on fats on keto for weight loss
Tonight’s #dinner : super easy crock pot turkey pumpkin white bean chili, courtesy of @skinnytaste! First time trying this and I love it - and it’s 0 (yes, ZERO) #smartpoints ! 🎉 Including the nonfat Greek yogurt on top. Threw it over some garlic cauliflower rice (2 SP) with a side of green beans for 2 SP total. Aw yissss. #food#healthyfood#healthydinner
It’s been about 3 weeks since my last weigh in so even though there isn’t a great loss I’m still happy. I’ve had a trip to Melbourne and my birthday in the last 3 weeks. Lots of celebrating and heaps of yummy food🤤 my next goal is to be at 70kgs by the end of November very achievable but going to have to put some work In💪🏾 let’s get it fitfam❤️
The sweatiest smiles post ab day. Today’s biggest challenge: listening to my body. My left knee has been bothering me. So tonight on the treadmill I had to listen to my body and make changes. So I didn’t run as fast, I had to slow down to avoid being in pain. But I made it through class with no pain! And i know that i did my best tonight. Coming to the realization that listening to my body is so much more important than just pushing through the pain. Becoming a happier and healthier version of myself!
Flash back to the amazing photo shoot I got to be apart of for @thejunglebodylabel ❤️ if you haven’t heard of @thejunglebody you should check it out. Super fun dance workout sessions that are so fun they don’t even feel like exercise🔥🔥🔥