Stop Feeling Hungry All The Time And Lose Fat Every Week!

Stop feeling hungry all the time and lose fat every week

We’ve decided we want to lose weight. But it is so hard because I am so hungry all the time! Now the first time I lost weight and got myself shredded I damn near starved myself to do it. And that wasn’t very smart. These days I stay relatively lean all year round without ever feeling hungry.

So it can be done we can lose weight and maintain a reasonably low body fat level without starving ourselves. And today we are going to talk about how to do this.

Stop Feeling Hungry All The Time And Lose Fat Every Week!

To lose weight we need to reduce the amount of calories we are taking in, but it is not this reduction in calories directly that makes us hungry. It is the reduction in nutrients that makes us hungry. Knowing this gives us a two fold advantage. One it makes us aware that even though we have reduced the amount of calories we are taking in we still need to supply our bodies with the nutrition it needs. And two these nutrients react with our body to signal certain hormones that help us feel full.

The best ways we can make sure we are not denying ourselves of the nutrition our bodies need is first and foremost not cut our calories too extreme and a close second would be whole food eating. Whole natural foods are nutritionally dense and typically low calorie. That doesn’t mean we can’t treat ourselves occasionally, but eating a diet containing processed foods, refined carbohydrates and sugars supplies us with empty calories that does nothing fill our nutritional needs.

Two nutrients that are well known to help us feel full are protein and fibre. Particularly viscous fibre.

Protein is important when we are trying to lose weight as it helps us to maintain our lean muscle mass so we lose body fat and not our hard earned muscle. But it also helps us feel full. They believe it does this from a byproduct of digested protein called phenylalanine (feh nuh luh laa neen) this triggers a hormone called glucagon-like peptide-1 and when this hormone is high it signals to our body we are full and to stop eating. It doesn’t take a lot of protein per meal to get this satiating effect I’ll leave a link at the bottom of the description to a meta analysis where they came to the conclusion we only need 25 to 30 grams of protein per meal to get that full feeling.

Fibre rich foods contain a lot of important nutrients like vitamins, minerals and antioxidants. All fibre is good for us and essential. But when it comes to helping us feel full viscous fibre which is a soluble fibre has the edge and it helps us feel full in a lot of different ways.

Viscous fibre mixes with water to form a gel like substance in our stomach that slows the release of digested food helping us feel fuller longer. This in turn affects our hormones most notably insulin which also gets released at a much slower rate again helping us feel full.

Foods that are high in viscous fibre are foods like oatmeal, beans, flaxseed, sweet potato, asparagus and oranges. The daily recommendation for fibre is 30 grams for men and 25 for women.

Because viscous fibre absorbs water, you will need to increase your water intake as well. Now I did a video on water and it’s importance when it comes to losing weight and building muscle.

When we take drink typically we are thinking of satisfying our thirst not our hunger which is why it is important to avoid drinking our calories as these will not register as food leaving us still feeling hungry.

Mindfulness plays a big part in feelings of hunger. Not only when we are sitting down at the table to eat and we should take the time to stop what we are doing to eat. As this will allow us to be fully aware of what we have eaten and to properly chew our food allowing more time for the fullness signal to reach our brain. When we plan and prepare our food for the week all at once, we spend less overall time thinking about food. Instead of always looking in the fridge or pantry to figure out what we want to eat. We just grab what we planned to eat and move on with our day.

Sleep can not be underestimated when it comes to hunger studies have shown hunger can increase by 24% when the test subjects didn’t get enough sleep. I’m a guy who needs his 8 hours a night but it is worth noting anyone who gets under 6 hours a night is considered sleep deprived and if we are sleep deprived.

[mauricecooper]

I made the exact same mistake when i first dropped weight and fat. What a nightmare! But now i lose weight the smart way: working out and watching what goes in. Great advice!💪

[nicolehascoet]

I like your advice. For the past year i dont sleep enough, I've been feeling hungry all the time and when i am bored i eat. I am gona check all your videos. New subscriber!

[GreyWolfFitness]

I've gotta say oatmeal with a scoop of whey protein powder is my secret weapon when I'm dieting Laurence it also curbs my sweet tooth MINT

[meingmeing]

The good Lord took his time making you. Wink 😉... thanks for the video

[gettingfitat]

Oooo...good reminder for me! I always forget about making sure I get enough fiber. Protein is no problem, but fiber I tend to neglect! Thanks!!

[maxfieldblue]

I just love eating Lawrence or is it Laurence ? I don't have many hobbies or is a joy !!! I wish working out was .

[randalstuart]

Great job explaining in this video! This is a topic that not a lot of people are familiar with and it's great that you shed some light on it and gave useful info. Incorporating veggies and fiber definitely made a huge difference in my hunger levels when I was cutting. Spot on!

[miamidolphinsfan]

Larry very good video. Oatmeal is my go to breakfast 3 times a week. And I make sure to have 2 veggies per dinner & a salad as well. Its also cheaper than fast food.

[kingkaf]

Well said, I am always hungry but luckily my metabolism is still flying.

[ttowndriver]

Due respect I’ve been on a carnivore diet 4 1/2 months.
65 years old started at 285 now at 243.
No processed foods, no sugar /carbs, no fiber and no exercise.

Most days I “break fast” at noon with bacon or smoked sausage with 3-4 eggs. Next meal before 6 pm is a LARGE hamburger steak or ribeye with a bit of Irish butter to make sure I feel completely full.
So what time of day would be best to work out?
Now it’s time to start building muscle mass.

[nicholascauton]

I actually follow a Bible-inspired diet where I eat clean meats like eggs, chicken, fish, and sometimes beef while (mostly) avoiding unclean meats like pork, lobster, clams, and crabs. Though I do include fibers such as fruits and vegetables and carbs which is primarily for fuel.

On my main training (Mon, Wed, Fri) days where I perform 100 push-ups, 100 inverted rows, 100 squats, and 10 minutes of jump rope, I eat 3 meals that are mostly protein and carbs. On my active recovery days (Tues & Thurs), that’s where I’m eating 6 snack-size fibers.

This diet plan has blessed me with considerable fat loss and muscle gains. And of course, impressive strength and endurance. It’s no wonder Samson was so dang strong.

I’ve tried other diets like keto and vegan. And honestly they never sat right with me. What I like about this chosen healthy eating plan of mine is it’s very well-balanced (as all things in life should be) and I get to enjoy meats that I like that are actually healthy.

[uygardoganworldwide]

Just discovered your channel, great content!

[creativity]

Great english man. I didn't need to open subtitles to understand you:) thank u for video.

[marcelloantoniodreier]

informative and solid video Laurence!!! good to see you uploading good stuff!

[Powerman]

Once again, great advice! Thank you Laurence.

[musclegainman]

Yes understand
But you should also understand what happens if you can not have dairy and are on vegan protein
We are all different here .
Plus some of us have a job like my self that work 18 hours a day 4 days a week so sleep pattern is out please do a video on this as I want to build but it's hard in my job
Plus when I train hard I also have a physical job that I do liftting pulling so how am I going to let my muscle grow when I'm lifting 4 days a week in my job .
Something to think about ?

[dwaynecunningham]

Walking into the gym=easy
Walking past KFC=CHALLENGING

[hondux]

Bruh wtf I just skipped dinner and breakfast and my stomach the same size as it usually is when I’m super full.

[jasonvoorhees]

So how's that TrT working out for you?

[maremacd]

So you weigh out all your portions? Even sugar snap peas? I assume you are counting calories or carbs in that case?