The short answer is NO. Our weight loss program is the opposite of deprivation and a misery diet. We wouldn't be able to stay in business if our weight losers were always hungry while losing weight. Customers would throw in the towel and miss their weight loss goals. For this reason, we value a way of eating that allows you to get a grip on your hunger and keep track of it.
The long answer is that this doesn't mean that sometimes you don't experience "normal" hunger. We want our customers to get in touch with this real, natural hunger – something they may have avoided for years out of fear. We show them that it's not something to panic about and we teach them how to eat little and often so that “starved” hunger becomes a rarity.
Many customers who come to us with a weight problem admit that when asked about their eating habits, they go without food for a long time in order to later consume all the "wrong" foods and to overeat late into the evening . This is one of the first areas we focus on, usually with great results.
Routine hunger and how you rate your hunger
Routine hunger is in the middle of a scale from one (not hungry at all) to ten (starved). The goal is to stay between five and seven – this is routine, normal hunger. It's when you feel ready to eat, your stomach may even growl, but you could hold out a little longer.
Then, when you eat, the goal is to eat until you are satisfied, not stuffed. This sometimes takes time to get right, but it all starts with getting yourself the right serving (our weight loss consultants will go through this with you – and repeat it – whenever you want). Then when you go out to eat you should know how much to consume. You can train yourself to do this by eating more slowly and taking breaks. This will train your brain – and stomach – to stop eating at just the right point.
We encourage our customers to reconnect with routine hunger and then satisfy that hunger with high fiber foods, nutritious protein foods and antioxidant-rich, colorful vegetables. Knowing that you can eat every three to four hours goes a long way in reducing fears of ever becoming excessively hungry.
Do not confuse the hunger you associate with extreme diets with normal hunger. This is such an important distinction. There are such a variety of diet programs advocating long periods of no food and yes you will lose weight, you will definitely be hungry when you lose weight but this is not recommended as you will also lose muscle mass and this is supposed to be around avoided any price. Unfortunately, most of the participants in these programs are losing weight again.
Am i really hungry?
Are you really hungry or is that thirst, boredom or some other emotion? Do I eat to make someone else happy (lack of self-assertion) or just because it is there and expected of me (e.g. cake for someone's birthday)? These are important questions to ask yourself while trying to understand your own eating habits and why you became overweight in the first place. Realizing true hunger is an essential weight loss tool that you will learn from Motivation – one that will stand by you for years into the future.
When motivated, the mental weight of all of our customers is assessed monthly. This gives us a picture of their habits and attitudes in a given month. We can show customers when and if they are turning to eating to deal with difficult emotions or if they are not yet able to control their blood sugar levels, which explains their hunger peaks. If you are not currently a customer and accept this invitation, try our Mini Mental Weight Questionnaire.
The number one thing that stimulates everyone's hunger is sugar. Consumption of sugar – not even the obvious type, but the sugar hidden in processed carbohydrates like scones, white bread, and baguettes – leads a person into a seemingly endless cycle of hunger. This is the main reason we are reducing these foods for our customers. Not only are they high in calories, but we also know that an excess of these foods – if not consumed through exercise and exercise – is quickly converted into fat.
Still hungry after dinner?
Don't forget the golden rule – it will take at least 15 minutes for your stomach to signal your brain that you are full. So always wait that time (or even 20 minutes) to see if you are still hungry (you are unlikely to be hungry) I've eaten the right serving of the right foods as indicated on your food plan. It's another reason to take the time to eat and stand between courses when you're not there – nine out of ten if you've had a meal with protein and vegetables (like salmon with broccoli or steak with green beans) I will find that you actually don't have room for dessert – luckily! Try to be more attentive while eating. Download our free eBook, How Mindful Eating Helps You Lose Weight.
Don't forget to get your ZZzzzs
Aim for at least seven, or ideally eight hours of sleep a night. This may seem unimportant, but a lack of sleep has numerous negative effects on the body, including constant cravings. This is because sleep helps regulate the hormones that determine hunger (ghrelin) and fullness (leptin). In addition, lack of sleep means low energy (which often leads to a decrease in exercise) and more mood swings (which means turning to food while eating emotionally). Getting enough sleep can also cause the stress hormone (cortisol) to skyrocket. What better excuse to climb to bed early with a good book (no screens please – they ruin sleep)? Download and read our free sleep report.
"Will I always be hungry when I lose weight?" is a common question across our clinic from first-time visitors. As mentioned above, it is important to reconnect with routine hunger and then tackle it with a well-balanced meal. Here at Motivation, we advocate, encourage and manage a healthy approach to weight loss.