Day 7 of my weight-loss journal, 1500 calories How I deal with hunger when I’m on a diet. (See the other days of my weight loss journal here.

Day 7 one month weight loss plan

Day 7: 115.6

NICE! You should take a look at it. I’m down by almost 2 lbs in a week! Three more weeks!

My Meals

Yesterday I crossed the 1500 mark slightly because I was trying out a new method. Built BarSo my total calories and macros for the day were 1523 calories and 161g protein. 130 g carbs and 45 g fat.

I cook my meals.

  • protein pancakes,
  • Lunch: Kale salad and tuna on rice cakes
  • The Built bar, (They sent me a small sample, which was white chocolate peppermint. I am in love!!)
  • Greek yogurt with zero calorie caramel dipMix it in (See Photo! It’s so good!
  • Plus, some fish, vegetables, and rice for dinner.

My Workout

I’m finding it weird to report on yesterday’s workout, because I write these journal entries in the afternoon, so I’ve already had ANOTHER workout! So, I’m jumping ahead and will just report on my workout for today, and not the day before.

Cardio – 5 miles

I keep track of my runs in Strava if you use it, I’d love to connect over there! Check out my Here is your profile.This morning, I ran 5 m on the treadmill and walked 10 minutes.

Strength – Friday is Shoulder day

Today was shoulders with one exercise of the triceps, biceps, and triceps. I didn’t give it much effort today, which I sort of regret. I find shoulders hard to train, and it never feels like I’m getting stronger. It was difficult to move from 10lbs down to 12lbs by doing a lateral raise.

But I still lifted weights. I really think, even if my muscles never get bigger in size, as long as I keep lifting, even at a low intensity, I won’t lose the strength and size I already have gained.

What to do when you are struck by hunger?

Ahh, this is a question I get asked often! How to manage hunger when you eat low calories.

Personally, I don’t feel hungry very often. True hunger isn’t usually why I eat. There are many other cues that can make me eat. But, my environment (being around food constantly!) is the most important. In today’s modern world, hunger seems mostly mental. We will never experience what it is like to be hungry. And, I’m so easily influenced by my thoughts. If I think I’ve eaten under 1200 calories for a day, I’ll be hungry. Then I realize that I forgot about the 1500 calories I ate. This has proven me numerous times that hunger can be influenced by so many other factors that physiological responses to overeating.

But, regardless, here’s some of the “hacks” I’ve found helpful to avoid eating whether I am or am not hungry.

  1. I drink a lot! It used to be Diet Coke. I found Diet Coke to be more addictive than any other beverage. It also curtailed my appetite. I realized that I had to stop using it, as with all bad habits. I quit last spring. You can read about the effects on my waistline after I quit. I still enjoy bubbly drinks. I bought a soda stream that I can flavor with many things. I also drink warm, sugar-free apple cider. Lemon juice + Stevia, as I shared on Day 2 in this journal. BCAA’s, Rockstars, Monsters, sugar free gatorade, and 1 gallon of water a day. I drink almost every day. Soon, I’ll do a post about ALL the drinks I keep in my cupboards.
  2. I keep myself distracted. I can distract myself from food thoughts by watching my favorite TV shows and eating. YoutubeDoing a puzzle or going to bed earlier. People say: “go for a walk” or other things that feel like effort to me, it doesn’t work. I can only think about watching an episode Modern Family, even when I should be working, I’m all in!
  3. Eat low- to no-calorie foodsThis is the one I use most. I have never enjoyed vegetables as much in the past 2 1/2 year. I found that vegetables taste better when I was eating low-calorie diets. I discovered that vegetables are not only delicious, but also a joy to eat. (Here’s a list of other low- and no calorie foods I eat often)
  4. My first meal will be prepared later.Sometimes I know when it would prove difficult to restrict my eating. It’s usually if I have a lot of free time, or a big social event. On those days, I found if I just push my breakfast to 10am, it’s a lot easier to stick to my diet. It’s easier to manage my eating time by reducing it.
  5. Volume eating!This is a different way of eating low-calorie, or even no-calorie foods. Volume eating can also be things like a built bar and an apple with a hard boiled eggs. Whole foods take up much less space than processed foods which leave you hungry. Whole foods have more bulk and satiety. (Learn more about volume eating here
  6. Stop making everything TASTE so dang good! The hyperpalatability of food just makes me want to eat more and more, tricking me into thinking I’m still hungry.
  7. Reduce the number of meals you eat.The more I eat, my hunger is greater!
  8. Exercise- Despite what some might think, exercise has a greater effect on appetite control than any other activity. People who exercise regularly eat less compared to those who are sedentary. Sedentary actually increases appetite Check out this study Published in Frontiers in Public Health:

The complex interaction of behavior and physiology is what controls appetite. It has been shown that low levels of physical activity can interact with body fat and cause overconsumption. 

Study source

  1. Momentum and consistency:Truthfully, the longer I keep within my calorie limit, the easier it is. The first few days are usually the hardest and I’m the “hungriest”. Maybe it’s blood sugar doing it’s thing, making me feel like it’s always time to eat. But once I get back on track with my diet, it becomes much easier.
  2. Think about why I am here!My “why” to wanting to be at my goal weight actually changes – A LOT! And that’s ok. Different seasons have different goals. My current goal is to get my “why”It’s because I made it public that this was what I was doing! LOL. This reason seems strong enough for me right at the moment. (read Discover Your Why).
  3. Get enough sleep! Often times, I’ll get hungry because I’m tired. I even tell myself that having a snack will give you more energy for the rest. I also make really bad food choices when I’m not getting enough sleep. Not only does it reduce my eating time, but it also gives me more control over my food choices.
  4. Asking questions – Are you really hungry?If the answer to that question is true, eat some vegetables. If you’re truly hungry, even vegetables will be appealing. If the only thing you’re hungry for is cereal, than it’s probably not hunger! hahaha

I’d love to hear from you? Do you use any of these hacks for hunger? Do you have others I haven’t used yet? Please comment with your HMU!

That’s it for today. Be back tomorrow!

Day 7 weight loss dealing with hunger

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