6 Methods to Prevent Constant Hunger When Slimming Down

 

I LOST 10lbs in 4 Weeks Without Hunger Pains! So Can You! No Fads, Fasting or Calorie Counting

Video taken from the channel: Bob & Brad


 

How To Suppress Your Appetite Naturally | Hunger Hormone Science | Weight Loss

Video taken from the channel: Kiana Docherty


 

How To Reduce Hunger Cravings For Weight Loss (10 SIMPLE TIPS THAT WORK) | LiveLeanTV

Video taken from the channel: Live Lean TV


 

How to Prevent Constant Hunger While Dieting

Video taken from the channel: Josh Fenn


 

14 Foods to Reduce Hunger and Lose Weight Faster

Video taken from the channel: BRIGHT SIDE


Whether you’re facing nagging cravings or extreme discomfort that makes it difficult to think clearly, constant hunger can become a major distraction when you’re trying to lose weight. “Hunger is one of the main reasons people have trouble losing weight and maintaining weight loss,” says Dr. Angela Fitch, associate director of the Massachusetts General Hospital Weight. To ward off hunger bells, include high-protein foods with every snack and meal.

A few powerful combos: Greek yogurt or cottage cheese with cucumbers or berries, veggies with hummu. If you’re trying to lose weight, constant hunger can seem like a necessary evil. You’re cutting down on calories, so naturally you’re going to be fending off cravings all day, right?

Not so fast. Decide which healthy meals and snacks you love, then go ahead and eat them as often as you like. “Relying on the same nutritious foods over and over is an easy way to keep your weight steady. In 2012, U.S. Agricultural Research Service food scientist David J. Baer, PhD, found that pistachios had about 6% fewer calories than everyone once thought, putting them at 160 calories an. Having hyperthyroidism, an overactive thyroid gland, is the most common hormonal cause of constant hunger, says Peeke.

When thyroid hormones are too high, the body’s vital. If you are experiencing constant hunger or eating excessive amounts of food yet are losing weight, you may have a serious medical condition. Recognizing these symptoms and consulting with your. 6. Exercise regularly.

According to a 2008 study published in the American Journal of Physiology: Regulatory, Integrative and Comparative Physiology, any form of aerobic exercise helps regulate appetite to control hunger pangs. 7. Snack strategically. Weight loss diets like The Mayo Clinic Diet manage hunger. 6 Ways to Stop Feeling Hungry All the Time. Now that we understand the brain chemistry of hunger, we can now “hack” our hunger to keep ghrelin, cortisol, insulin, and neuropeptide Y levels low and allow our brains to shut down the hunger signals by being able to sense leptin.

Here are my 6 very best ways to stop. Leptin is a key hormone that tells the brain when to eat, when to stop eating and when to speed up or slow down metabolism. However, research suggests that leptin functioning is altered with weight gain.

List of related literature:

Strategy Many of the strategies already provided for controlling appetite and hunger are a defense against night-eating as well.

“Way to Eat: A Six-step Path to Lifelong Weight Control” by Maura Harrigan Gonzalez
from Way to Eat: A Six-step Path to Lifelong Weight Control
by Maura Harrigan Gonzalez
Ebsco Publishing, 2002

By reducing or eliminating them, you lose your hunger as you lose your weight.

“Diabetes Cookbook For Dummies” by Alan L. Rubin, Cait James
from Diabetes Cookbook For Dummies
by Alan L. Rubin, Cait James
Wiley, 2015

Perhaps the biggest one is avoiding extreme hunger which can occur when meals are spaced out too far.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

eating, increasing awareness of hunger and satiety cues, taste satisfaction, and decreasing impulsive tendencies to overeat when experiencing negative emotions.

“Mosby's Guide to Nursing Diagnosis E-Book” by Gail B. Ladwig, Betty J. Ackley, Mary Beth Makic
from Mosby’s Guide to Nursing Diagnosis E-Book
by Gail B. Ladwig, Betty J. Ackley, Mary Beth Makic
Elsevier Health Sciences, 2019

Conversely, it is possible to satisfy the hunger need in part by other activities such as drinking water or smoking cigarettes.

“The Maslow Business Reader” by Abraham H. Maslow, Deborah C. Stephens
from The Maslow Business Reader
by Abraham H. Maslow, Deborah C. Stephens
Wiley, 2000

Diet advice that ignores hunger.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

2 Eliminate hunger and tiredness (see Chapter 2).

“Child and Adolescent Development for Educators” by Christi Crosby Bergin, David Allen Bergin, Sue Walker, Graham Daniel, Angela Fenton, Pearl Subban
from Child and Adolescent Development for Educators
by Christi Crosby Bergin, David Allen Bergin, et. al.
Cengage Learning Australia, 2018

Tricks your mind so you stay hungry longer.

“You: On A Diet: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet C. Oz
from You: On A Diet: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet C. Oz
Simon & Schuster, 2006

I had to overcome all of those things that advertise your hunger: the growling of your stomach or a headache or visions of your favorite foods.

“Eye of the Hurricane: My Path from Darkness to Freedom” by Rubin Hurricane Carter, Ken Klonsky, Nelson Mandela
from Eye of the Hurricane: My Path from Darkness to Freedom
by Rubin Hurricane Carter, Ken Klonsky, Nelson Mandela
Chicago Review Press, Incorporated, 2011

Instead of three meals plus three or four snacks a day, I typically eat two or three meals and no snacks because I am no longer hungry.

“Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes” by Kristie Sullivan, Andreas Eenfeldt MD
from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes
by Kristie Sullivan, Andreas Eenfeldt MD
Victory Belt Publishing, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

87 comments

Your email address will not be published. Required fields are marked *

  • Because of how my grandma raised me, ive had a high appetite and low hunger since childhood. What’s helped me has been drinking water when I want food, but I’m not physically hungry.

  • I always feeling sick when I eat too much protein (protein-based meal, e.g. chicken breast with grilled vegetable)… what can I do to prevent that? When I eat rice with it, I’m fine…

  • Refined carbs are pretty straight forward imo but I feel like a big flaw with studying glycemic index is that most people aren’t diabetic and this glycemic load is more applicable to the general population! I would love to see a video on it from you!

  • Great to see legitimate nutritional science! This info is gunna assist me greatly as I dive a bit deeper into a calorie deficit. Thank you:)

  • 7:35 the beginning of the small intestine is also responsible for the most absorption of nutrients from the food. Ability to absorb decreases as you go down the small intestine which is why they bypass the first part. If food isn’t absorbed then it can’t be used/stored hence weightloss.

  • Watching all of your videos! Big fan, thank you so much for the perspective on why I have been yo-yo back and forth so much! I will do so much better thanks to you

  • You make such a good informative high quality videos and I don’t get how you don’t have much more views. Ugh. Pls don’t stop the videos, keep on doing more weight loss related videos. You help me get through my hard weight loss journey ����

  • I’ve been in a platou with my weight for months now and I’m certain it is due to my sleep schedule. My sleep schedule is awful and for 2 years or more I have gotten an average of 6h a night, it’s just not enough. I’m taking this as a cue to finally fix my sleep schedule

  • I train well and eat really well but I don’t know why the hell do I wake up about 3 am and get into the peanut butter jar,
    Why???
    Please help me please im very upset about it ����������

  • Hey Josh. It’s true, you really have to pick a strategy that you will stick to. I’ve been doing IF for 12 months now and once I got past the initial stages of hunger, it has been relatively easy to maintain. I have some days that are tougher than others, but for the most part it works well for me. That, coupled with a very small increase in activity, has helped me drop about 60 lbs over a year and a half. Now I am at a weight that allows me to take on more activity. I have plateaued for like 3-4 months so now I am starting a new group training regimen with a trainer. It officially starts this morning. He has me on a new “diet” that includes breakfast! So weird. Just had my first “breakfast” this morning and I am so full! I am going to give it a try and see if it is what my body needs to restart the fire and start dropping pounds again. Wish me luck. Haha

  • You are an healthy man, muscular and with proper hormonal balance. If I am old woman with hormonal havoc, much greater obesity level, it wouldn’t be so easy

  • I completely agree with all these tips. I drink a lot of water instead of snacking. Most of time I was only eating because I was bored at work. I also do have specific times that I eat that help me stay on track with my diet now. I’ve learned for me it’s better for slow results where I can pace myself better and not starve.

  • I try to make sure I am eating enough protein and fat at each meal to keep myself feeling full. I have also figured out my body doesn’t feel right if I load up on carbs. I also have my water bottle by my side all day long. I hit the 80lb mark Sunday man. Have a great week.

  • I dont think coffee and green tea are good for us. Animal products cause cancer (The China Study has proven that). Protein rich diet can be dangerous for our livers.

  • i don’t know but in my case, i eat rice so that i can stop myself from binge-eating. i eat atleast 1 spoon of rice to keep me full. maybe because this has been a habit since i’m in an asian household but i can’t cut it off in my diet ☹️

  • Best tip or strategy to prevent hunger? Realizing that being hungry isn’t the end of the world.

    Honestly, is it uncomfortable? Yes. But just close your eyes and feel the hunger, meditate on it. Then just move on with your day. Recognizing that hunger isn’t going to kill you has made a huge difference in the way I approach weight loss.

    Thanks for the great video, I really love your style!

  • Great advice, Brad! I don’t usually read books on nutrition but I listened to you. I checked out Food: What the Heck Should I Eat? from my library. It is packed with great information. This is the day my husband and I stop mindlessly eating things that are making us unhealthy. Thanks Bob and Brad for all of your videos!

  • IF and eating lots of greens and other filling vegetables and fruit along with a little plant-based protein and fats helps sustain me between meals. For example: half a plate of green leaf lettuce, 1/4 plate of alfalfa sprouts, 3-4 ounces protein (mock chicken salad, or grilled tofu with sauce, 1/2 cup seasoned beans), 1/21 cup fruit for dessert. I also sprinkle a good amount of nutritional yeast over greens for flavor and B12. Lots of water helps too. And I’ll have that occassional pie or vegan donut if I want, just not all the time.

  • I eat so much fat, however much I want as long as it’s good quality fat and I’ve lost and kept off 73 lbs for two years. My hubby has lost 60 lbs. We also cut carbs, grains, sugar…that’s the key! We don’t eat often though. There’s no need to because we have the high fat, love it, such a time and money saver.

  • I am a biology teacher and I am going to make my kids watch this as part of an assignment on digestion and the endocrine system. Great work!

  • hi…it looks like that this vid @ 0:07:42 is in conflict with earlier vid 10 Foods You Should Never Eat @ 0:06:06…or am I missing something here???

  • I hv started
    ur suggestions
    coconut oil coffee in the mng.
    banana before gym
    I eat oats after gym.
    smoothies before gym.
    spinach banana.

    blue berry is costly so sometimes I skip

  • Eat less, move more, but perhaps most importantly, DRINK WATER! That is how ‘I’ lost over 270 lbs. Consistency. I have plateaued around 444 lbs, but I continue to improve my physical abilities. Bob and Brad have been helpful and much appreciated. It has been E A S Y! do not put it off any longer!

  • Alright Brad, I’ve order the Fast Metabolism Diet book. Hoping this works for me as well as it did for you. I’ve got 10 stubborn pounds that need to go, and I’m hoping this will also help with my BP, and elevated cholesterol. I’ve studied nutrition for years, but maybe having an actual plan to follow will be the missing ingredient for me. Congrats on your weight loss!

  • I think for me the most helpful tips are… # 10 Have a Mantra.. when I’m craving something sweet I tell myself this little indulgence isn’t worth sabotaging my fitness goals and I will just feel crappy (guilty) afterwards. #8 Get your body moving..  it’s one of the best ways I know how to reduce stress!  #3. Eat more protein to burn more calories.. I find that really helps prevent those hunger  cravings. Thank you Brad for another informative Nutrition video.

  • I bought the Ekberg How Not to Die book on your recommendation. You also mentioned other books you could recommend. That might be a great topic for a future video…

  • I want to send u my pics.
    And take suggestions.
    I feel that the day i hv started following u both.I m getting the benifit.i luv ur both.

  • i always eat at least 2 eggs with veggies for breakfast and that can last me for a good 5-6 hours. protein and fibre are so underrated smh

  • I absolutely love your channel. You’re doing an amazing job, are very engaging and informative. Keep it up!! Cant wait for future videos! Would also love to see info about your personal weight loss journey if of course you’re comfortable sharing it at some point. Take care xx

  • it would be amazing to talk about your own weight loss journey and what started it and mistakes u did <3 you are amazing and im glad i found your channel.

  • I had oat meal because I want to lose wait and I did now I’m really skinny I used to be 50.3 k but now I’m 20.1 k yay I’m so happy

  • Im insulin resistant along with PCOS. For 2 month already I changed my diet myself and I eat low GI food,3 meals per day, 5 hrs between meals,6-7 hrs of sleep everyday, Vitamin D,exercise and cut out all medication, all of it. I never felt so good in my life, I have energy all the time,losing weight, my periods are back and regular, I dont feel tired or bloated and most importantly I like the way food tastes and makes me feel. Im glad I listened to my body.

  • I don’t understand why you have just few thousand views on your videos.Your camera work and editing is outstanding and advice that you give is solid. I always share your videos and do everything I can but nothing is happening. Its making me sad and depressed everytime I open your new videos and see just 50views. But I also admire your persistence and will to help other people that are on their weight loss journey even tho you make hardly any money off this. Its kind of motivating and depressing at the same time. I wish I could be like you someday, dedicated. And not just procrastinating on everything everyday. While I was writing this and idea came to my mind, you know, maybe people want to see more of you, your personality and opinions and not just weight loss advice(even tho its excellent). For example a lot of weight loss yotubers are talking about that girl on cover of a magazine. Obese to beast always talks about such topics. Okay I should stop rambling now I just like you and wish you good luck.

  • Very good, Brad. I agree with you! I am your age and follow pretty much the same beliefs. Though I am a retired athlete, I stick to it. Not easy, but ya gotta learn balance. Thanks!

  • If losing weight is your only goal, then eating meat is fine. I you want to improve your overall health, look at the research of Dr. Esselstyn in How to Prevent and Reverse Heart Disease (also works for diabetes, liver disease, kidney disease, and all other degenerative diseases including obesity.)

  • Check out the YouTube channel “What I’ve Learned”. He has a few videos on this kind of content, really well done and everything is cited with relevant studies and data.

  • haven’t tried it brightside always right um sure every morning I have to eat spinach and sugarless tea for breakfast with spicy chicken. And I might eat green tea eggs and avocado for snacks. I guess desert includes my dark chocolate…

    Thank you Cherub Kharbanda

  • Good advice. And you don’t have to pay big bucks to anyone else for powders, food products, etc. Eat Whole Foods, lots of veggies, get your fat in, don’t eat after your last meal. Stop eating something like ice cream or the couple glasses of wine each evening. Incorporate exercise. No mention of water, but drink 64oz or more.

  • I lost 10 lbs. in 18 days last October/November I hiked 142 miles on the Appalachian Trail in Virginia. ��

    It’s nearly all back now. ��

  • Breakfast is the most important meal of the day. As long as I have a good breakfast, which includes Maca tea I do alright. Plus, I eat a lunch and a dinner at regular-ish times.

  • I wish I had the money to buy one of the mattresses and pillows x my husband is bed bound with fibromyalgia and rulers danlos syndrome and it would help change his life xx

  • love you guys. I discovered you when I was recovering from a shoulder dislocation (my second on the same shoulder) and your video(s) on the topic were crucial for my recovery.

  • At first I was freaking out when she was talking about rice but when she explained how insulin react differently, I understand how Asians can have rice every day feeling full without becoming obese. Seriously guys for Asian if they don’t eat rice they don’t feel full.

  • Hi, your videos are really good. Maybe it would be great to at a summary at the end of the video of all the important points you said.

  • Well Brad seems like you have never tried fasting and haven’t experienced any of the benefits. Fasting is the best thing you can do if you want to be in calorie deficit and lose weight. Haven’t you experienced the feeling of hunger when you can’t eat at that moment and how it goes away after a couple of minutes? If not that is so sad! Fasting really helps you with your insulin resistance hormones immune system brain functions and etc. Check the videos about fasting on these 2 channels https://www.youtube.com/channel/UC70SrI3VkT1MXALRtf0pcHg ; https://www.youtube.com/channel/UC3w193M5tYPJqF0Hi-7U-2g. Fasting is lifestylethe best one out there!
    Ah and also I got 3 more tips to help you with the hunger:1. Drink apple cider vinegar (2 table spoons combined with water about 300ml or a glass) and 2.Brush your teeth 3. Drink a lot of water

  • Good job, guys! Congratulations on the weight loss! I force myself to eat in the morning and I eat something savory since I usually can’t stomach anything sweet, particularly on an empty stomach.

  • I have done intermittent fasting for 3 years along with a low carb way of eating. Lost weight but decreased my A1C and diabetes meds medications which is the more important thing! I found it was the easiest plan I ever tried.

  • I am writing an academic paper on food addiction and I would love to interview you, there aren’t many people who talk about what you do! I see that you have kept your accounts of private and there is no contact email on your YouTube. Would you be willing to get in contact with me?

  • I like step five: just eat:). Water intake is defo important. Good tips my dude. Like those cut scenes along your walk for each number. Very classy!

  • I haven’t walked in 13 years wheelchair (manual) I eat a boiled egg every morning and only weigh 167 lbs eggs I thank for making me fill full! just so ya know the whole eggs do work

  • My no1 would be: don’t do any of the (intermittent or not) fasting diets. If you’re struggling with hunger, why make the challenge all that much harder by not eating for prolonged periods? Just doesn’t make sense. Basic weight loss is just less calories in than calories out. The body doesnt really care when you eat (sure, it matters for optimizing but for the vast majority of people just looking to shed some weight, it’s irrelevant) Only when I started eating 5 to 6 meals daily did I start shedding some real weight (and kept all the muscle). Knowing you got a meal every three hours prevents snacking in between too! That and eating loads of veggies to stay full for low calories.

  • Love the “human “ side of you Gouthro’s. Your transparency of the Cookie and Bread Monsters still residing in you during poor planning episodes are real even in your own lives…so this is (believe it or not) an encouragement to me ��. I absolutely resonate with the LL message of “progress and not perfection “. I’ve heard that for many years and that was before I discovered your channel, but it was until investing in Jessica’s LL Way product that I finally understood this truth. Keep rolling out more vids! Love, love, love your lessons as I try to take action on as many as possible.

  • First lesson of dieting. Ice cream is not food! Ice cream is not food. Ice cream is not food. Go and get a cigarette or a couple of fingers of scotch because that’s not as bad as ice cream! Ice cream is not for consumption. Nothing and I mean nothing increases your weight like ice cream!

  • Your content is great! It is smart, thorough, and very well presented. You have incredibly beautiful eyes and that little giggle you do puts a smile on my face every time. I am looking forward to more of your videos.

  • Type 1 diabetic, blood sugar crashes SUCK. It literally feels like you’re dying. Hot flashes, dizziness, faintness, irritability, exhaustion. But at the same time, blood sugar spikes have the same symptoms plus unquenchable thirst and constant peeing to pee out the extra sugar. Yikes. Blood sugar control is HUGE when it comes to not feeling like crap, diabetic or not.

  • I’ve always struggled with weight as an adult even though I didn’t think I ate much. I got a calorie tracking app and a food scale just to count calories and found out I was averaging about 1700 a day. So I was right, I wasn’t eating much, but I was eating weird. When I started eating the same stuff but more often, weight started melting off. I was floored.

  • Bread is not good in this country because of glycaphates. Round up. The pesticide. Cancer causing. I’m gluten free and sugar free for over a year.

  • You have such a lovely calming voice, I’m not wanting to be rude to say because of your channel, but your voice over for documentaries ect would be lovely to hear

  • Stop eating so much processed foods that have all the vitamins, minerals, and fiber stripped out of them and start eating more vegetables. Your body will keep craving food if you are not feeding it the vitamins, minerals, etc. that it needs, plus the fiber makes you feel full longer. I eat whatever I want, but just increased my vegetables and have lost 36 lbs in the last 3 years instead of gaining 10 lbs. a year like I had been. It’s a matter of about 100 calories a day difference, but REALLY adds up! (No, I don’t count calories!)

  • Speaking of Foodie Beauty why the hell is she so intent on not caring for her own femininity. A burp here and a fart there I swear to God next mukbang she be defecating while eating. NO! NO! NO!

  • I find that the heavier breakfast I have, like oatmeal or eggs, makes me hungry again sooner than anything else.
    Yogurt… And what if it sounds, tastes, and smells like the Ranjeet thing on the planet? I’m certain that “just [adding] some fruit to it” will have no effect! ��

  • In the early 80s I worked for Dr Nathan Pritikin at the longevity institute. 5-6 small meals a day, no fat no sugar no salt. The results on those old ppl who had serious problems was amazing. Wheelchair to walking a mile, weight loss, livelier, happier.

  • To lose weight the last thing you want to do is eat several times a day. Every time you eat your spiking insulin which is not good!

  • Question: from what I’ve seen in other studies, protein (amino acids) can become glucose thru the process gluconeogenesus. Which is correct or I am misinterpreting what the process is.

  • brad
    rice I stopped eating since years.
    I am scared of rice.
    Should I eat rice as u hv suggest.

    May be this is my wrong concept.

    And pls tell me ur fees in Indian currency. I want to join us group

  • @ 0:37 you said 2009, but the video said 2019. Was that a typo? Your reference is now inaccurate. It’s a great video however. Thank you.

  • I love the writing going up the brickwork! Nice touch

    That’s all I have to add

    The last time I was hungry a couple of years ago I thought I was ill

  • This probably doesn’t relate to the video but since I can’t find any video to answer my question, I guess I’ll just ask in the comment and I hope that someone can give answer to me.

    I have a thin body with 39kg and 150cm height. So i don’t really have any problem on worrying what should I eat (well I still have to worry but not in that kind of weight problem). But I kinda notice that my weight has been decreasing lately. When I was 15, I remember that my weight was 41kg and when I was 16, it started to decrease by 1kg and I’m now 17 with 39kg. And I dont understand why is this happening because I’m sure I eat a lot like I take a lot of meals in one time. I sometimes skip early breakfast. Most of the times, I eat heavy food late night such as instant noodles. And I never try dieting in my whole life. So, my point is, is it normal to experience weight loss with my eating habit? I don’t feel like I’m unhealthy but I just feel like I’m getting thinner every year. So yeah, just wanna ask is it normal, because I don’t find anyone explaining this and I’m just curious.

  • Personally, I want to thank you. I was always making excuses to end my diet but since I started to watch your channel I’m trying to stick to diet and exercise regularly. I hope in 1 year I come back here with a healthy body.

  • I found black beans to be my food hack. Cheap, easy to prepare, highly nutritious, has a super low glycemic index. Yeah, the flavor isn’t a 10/10, but you can nearly stuff your face with it if you’re having uncontrollable cravings and gain little calories in exchange all while making yourself feel satiated for a long time. Other types of beans aren’t nearly as calorie -> GI efficent.

  • Am I the only one who HAS to fast???

    I have been fasting since I was a kid.

    Now I am 25 and I honestly feel horrible if I don’t fast…

    I just hate that feeling of being bloated and full all the time. I feel much better when I am on empty….

    For instance if I eat before work I feel absolutely horrible and disgusting.

    Anyone else? For me fasting feels good and is a normal way or life.

  • This will be a long comment, but I hope you know how much you are helping people! First, your demeanor and production quality are ���� And second, your channel has helped me out in a very real way! I’ve been working on building and maintaining healthy habits over the past three years. I was down in body fat %, gaining lean muscle mass at the gym still thicc, but feeling fit, happy, and optimistic. But with covid-19 a lot of the tools I used to take care of myself went away, and I found myself falling back into depression and binge eating habits.

    In one of your videos you described a mental exercise in which we picture ourselves in five years having met our goal, and in five years having not met our goal, and after that, I felt a switch click in my brain. I have never had such an effective and torture-free time dismissing my urges to binge as I have this past week since watching your videos and doing that exercise to find my real “why.” I also found your practical tip about simplifying meals because variety in flavors delays satiety to be really effective. I realized I was eating 2-4 times more than I needed to feel full and satisfied because I was constantly flopping between sweet and savory flavors.

    Thank you so much for sharing your research in a pragmatic way.

  • The key is to not care about food. I used to over eat all the time, pretty much every meal. Eat what you need for the diet and calories but anything extra isn’t worth the slowing of progress. Get addicted to self improvement and everything becomes easy

  • Hey Kiana. I’ve recently watched all your videos and i wanted to first say thank you. You’ve shone a torch on the BS I’ve been telling myself lately. I’ve lost 34kg this year but have been stuck in motivation for about a month or two.
    I have a question though. In a few videos you say people can increase protein to 30% of their daily caloric intake. This is confusing to me. When i google this it seems like even if you were to eat just pure beef all day that would be a maximum of 26% protein of your caloric intake. Given there’s roughly 260g of protein in 1kg of steak. So what’s the go?

    Sorry for the long comment. Again, i love your stuff, please keep putting it out. Much love from Australia.

  • Totally true, once I started eating better suddenly 1,500 was more than enough when before I used to feel hungry with 1,800. I found chips, Diet Coke and candy make me very hungry in no time. (My current BMR is 1,500 and it’s completely healthy for me to stay around this amount:)

  • Losing weight rapidly is rarely sustainable. Tons of studies show this. In contrast, a low fat whole food plant-based diet has been shown to lead to a long term healthy weight. It can also reverse Type 2 diabetes (not just the symptoms but the underlying cause) and coronary artery disease.

  • Lower carb is the way to go! Good job!
    I increased my protein and fat and it has helped my cravings so much. Also eating less often and fasting 14 to 16hours daily has helped my fat loss. I’m still at 24.9% but working on it. I lost 3lbs in one week just from dropping cheese and increasing beef.

    People, You can do this and many other things with very little support as well. I know that for sure. ���� I cheer you on!

  • Check out How Not to Diet by Michel Gregor. He also wrote How Not to Die or his website nutrtionfacts.org Different advice. Nothing but the science!

  • Hey Brad, congrats on the weight loss. By the way I am pretty sure I found your 10 pounds, just let me know I’ll be glade to give it back. ����

  • You are effervescent and informative! I am 30 years young and am still learning coping methods for undiagnosed B.E.D and emotional eating… and a sugar addiction. I appreciate your honestly surrounding all aspects of being overweight and obesity… and managing those habits and behaviors. ✨�� be well and all the best moving forward. You help a lot of people.

  • I eat 1 whole wheat brown slice of bread with some peanut butter on it, 1 egg (boiled/ fried/srambled) and black coffee without sugar.

  • Not convinced by the popular argument that when we are a little bit hungry, our bodies don’t want to move so conserve energy. Surely our ancestors did not survive by having a lie down whenever they were hungry. They would have had to have raised metabolism to get out and hunt or gather! Even we eventually motivate ourselves to go out to the shops or kitchen to procure food.
    Great video, this channel really goes into detail:)

  • I love my biscuits, cake, and pasta. Carbs are the hardest thing for me to cut out. I just stopped trying. Moderation is key for me

  • My worst problem is sweet sauces
    I’ll have veg and chicken but I use loads of ketchup
    Brown rice with loads of sweet and sour sauce
    I’m a sweet/savoury mix fiend and struggle without that mix
    Quarantine is kicking my arse

  • Fat does not make you fat. It helps to satisfy hunger and keeps insulin low. To many and the wrong types of carbs is what gets converted to body fat and stored.

  • I have weetabix and a banana, coffee in the morning and that seems to work, I don’t eat for 10 hours till I get back home from work.

  • What do ya think about IF? So many say it’s best but I’m not sold on it (although I’m actually trying). I’m always starving all morning until I finally get to eat at lunch time.