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Tell Your Food To SHHH! How To Quiet Food Noise When Trying To Lose Weight · Fit Womens Weekly Podcast

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  (Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) Have you ever done everything right?
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  You are in a caloric deficit.
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  You're hitting your protein.
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  You're hitting all of your macros You're working
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  out consistently, but you are starving or not
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  even starving But you just have tons of
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  food noise where you finish a meal and
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  you automatically are thinking about your next meal
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  And it's causing you even more stress and
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  you haven't been seeing the results that you
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  feel like you should be getting and that
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  sucks When you're working so hard and you're
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  not getting any results with it Let's cover
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  what could be going on and let's talk
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  about how we can remove some of that
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  food noise So that you can live your
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  life without thinking what's my next meal going
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  to be and so that you're not starving
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  all the time When you are trying to
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  be in a calorie deficit tip number one
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  Are you in too aggressive of a cut
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  if you have been in a cut for
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  over eight to twelve weeks?
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  Or you're in a cut where you're cutting
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  out four to five hundred to even six
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  hundred calories a day That might be a
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  little bit too aggressive So what I would
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  suggest for that is one either go into
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  a maintenance phase Just like a little reset
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  or a refeeding period for one to three
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  weeks where instead of cutting your calories or
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  being in that deficit let's come back to
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  maintenance calories for just one to three weeks
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  that can help to reset yourself mentally and
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  physically or you can also try to Reestablish
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  a deficit instead of doing a 500 calorie
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  deficit go more into like a two to
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  three hundred calorie deficit And see if that
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  might be exactly what you need to help
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  remove some of that food noise Tip number
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  two is to make your food more appetizing
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  if you're eating these same things every single
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  day Maybe that's an issue in and of
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  itself.
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  Some people can do that.
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  I can eat the same lunch I've actually
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  pretty much have been eating the same lunch
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  for two years and it's still exciting to
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  me My husband on the other hand He
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  has to have something different every single day
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  And so if you're in food boredom and
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  you're not looking forward to your food Then
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  of course you're gonna finish it and automatically
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  go like well, that wasn't very good.
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  What can I eat next?
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  So what I would suggest is following some
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  sort of meal plan that makes it still
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  simple to prep your meals But offers you
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  a little bit more variety.
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  So maybe that means having a lot of
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  different sauces in your house I love meal
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  prep where you can do one sort of
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  protein but create several different types of meals
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  from it For example, you can make a
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  big container of ground beef but you can
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  put salsa on it and then you can
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  make a taco bowl or you can put
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  some tzatziki in it and make some kind
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  of Mediterranean style wraps or you can add
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  some curry seasoning to it and make a
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  rice bowl a curry rice bowl You can
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  have three different meals But only having to
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  meal prep once also make sure that your
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  food is exciting by adding different textures I
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  love having some sort of crunch and then
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  I like having some sort of chew I
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  can't have everything the same look at the
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  meals that you're having They just need to
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  be revamped and I know when you're tracking
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  your macros It makes it a lot easier
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  if you just eat the same thing every
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  day because then you can just cut and
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  paste But is that worth it if you're
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  feeling miserable throughout the entire process and tip
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  number three is are your meals big enough?
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  Are you having smaller meals?
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  So then you're having more meals throughout the
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  day Some people do a lot better if
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  they structure their meals to have three big
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  meals So you actually have a structured breakfast
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  lunch and dinner so that those big meals
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  Which should be loaded with carbohydrates protein and
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  fats will last a little bit longer Whereas
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  if you're only having like a 200 to
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  300 calorie snack and calling that a meal
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  Then you're gonna be hungry a lot faster.
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  Whereas if each meal is about 500 to
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  600 calories Then that's gonna be about 1
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  ,500 to 1,800 calories a day, which
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  for some people that is like their deficit
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  profile But that's gonna be a lot more
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  filling and might get you from one meal
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  to the next The other thing that I
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  would have to ask you if you were
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  my client is are you allowing for enough
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  rest?
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  Are you sleeping because obviously if you are
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  getting lack of sleep or you're not letting
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  your body recover that also wrecks Havoc on
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  all of our hormones, especially our grayline and
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  our leptin levels Which are humble hunger hormones,
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  which can obviously also mess up your cravings
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  and mess up your overall appetite And then
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  look at your actual training are you know,
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  you're in a calorie deficit Are you also
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  maybe pushing a little bit too hard with
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  your fitness right now?
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  Are you doing cardio three to four days
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  per week on top of that a really
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  heavy lifting schedule?
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  Your body doesn't want to be in a
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  calorie deficit when it is you're literally in
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  a dying phase That is not your optimal
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  way of life.
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  You're telling your body you're not getting enough
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  calories to survive You got to get calories
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  from somewhere else and that's where weight loss
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  comes from so if you're adding on a
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  really high intensive workouts on top of that
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  and it can be a lot and that
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  can also your Body is telling you I
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  need to eat.
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  I need more fuel because everything that you're
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  putting me through Maybe you need to take
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  and I'm not saying that you need to
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  stop working out That's essential having a really
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  good strength training program is what tells your
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  body what kind of weight to lose It's
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  telling your body hold on to my muscle
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  mass Make sure that you're getting rid of
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  my body fat and obviously it's healthy for
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  our mental state There's a lot of amazing
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  perks.
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  We all know that but maybe you do
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  need a schedule in an extra rest day
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  or Maybe instead of doing three to five
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  days of cardio If that's what you're doing
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  cut that back and maybe do two to
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  three days of cardio instead because cardio especially
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  long endurance While you're doing the workout, you
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  might not be hungry or even that day
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  But the following day you might have elevated
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  hunger cues And so maybe you need to
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  back off of cardio Just while you are
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  in your calorie deficit period ask yourself all
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  of those things If there are any tweaks
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  that you need to make and that might
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  just help you However, I do want to
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  say this one thing if you're in a
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  calorie deficit and you're trying to lose weight
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  Then it shouldn't be a surprise that you
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  are gonna be a little bit hungry You
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  are gonna have a little bit more food
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  noise than when you are in maintenance or
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  in a surplus because your body is Literally
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  doing what it is supposed to be doing
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  and it's telling you I'm not getting enough
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  Of course, your hunger levels are gonna be
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  up a little bit But that's also why
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  it's so important that we're not just looking
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  at the calories in there We're looking at
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  the type of calories we're getting so make
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  sure that you are hitting your protein I
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  know everybody knows how important protein is But
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  also really make sure that you're getting the
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  right amount of facts as well because that'll
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  help keep food more satiating So again, look
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  at that and see if your macros are
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  balanced out to where they need to be
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  Maybe you need to just increase your fat
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  intake a little bit throughout the day and
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  that can help as well It is to
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  be expected But if it's so loud that
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  it's ruining your progress or messing up your
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  day and can't stay focused Hopefully these tips
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  will help you before you go do me
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  a huge favor If you have found this
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  video helpful, make sure that you hit that
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  like button and comment down below Also, let
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  me know the questions that are on your
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  mind that I can help answer to help
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  you be more successful when it comes to
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  your Fitness journey if you have an issue
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  right now when it comes to consistency whether
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  it's with your nutrition or with your workouts
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  Let's change that up.
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  I created a program called night 30 It
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  is a 30-day program where I lay
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  out every single day what you need to
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  do to accomplish something They can help drive
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  results.
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  So if you're tired of the on again
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  off again with your fitness routine Go check
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  out at night 30.
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  It might be exactly what you're looking for
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  right now.
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  All right.
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  Thank you so much for hanging out with
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  me