lose weight without being hungry

Creating weight loss and calorie goals in a food journal can be fun and exciting. It represents the start of a journey to successful weight loss and a whole new, healthier life. There can be a lot of excitement that comes with beginning a new weight loss program, but that can slip away fairly quickly when it comes time to actually implement your plans. It’s important to have strategies in place to deal with the challenges that you may face when you are trying to successfully stick to a reduced calorie diet.

There are many things that you can do when you are using a food tracker to help yourself meet your daily calorie goals. If you find that you are constantly feeling hungry or like you are not getting enough food you can bulk up the quantity of food that you can eat by adding lots of low calorie vegetables to your meals. These can be hidden in stews, casseroles, spaghetti, or just used as a large side dish. Another strategy to deal with feelings of deprivation is to eat off of smaller plates. The amount of food that looks bountiful on a salad plate looks downright depressing when placed on a large dinner plate.

You can also use the exercise tracker to burn more calories, possibly allowing yourself a little leeway in your daily calorie intake. You shouldn’t cancel the exercise out with extra calorie consumption, but you can even out any bumps you may have had by burning off the excess consumption with more exercise. Planning your meals ahead of time is also a good strategy to help yourself avoid overeating due to hunger. If you know exactly what you are going to eat and when, you won’t have to eat whatever you can find that is quick in the kitchen when you get hungry.

There are a lot of ways that your weight loss journal can help you successfully meet you calorie goals. Explore all of the tools that are available to you and find the ones that work for you. If you are running into challenges that you just can’t seem to get past, ask the members of the community forum for help and advice. The chances are good that somebody will have run into the same problem and may have fresh ideas for you to try.

When reach reach 40 or thereabouts our metabolism slows down and middle age weight gain becomes much more of an concern in our lives. As our metabolism lessens so does our body’s capacity to burn calories. If we keep eating the same amount of food our bodies will start to turn the excess calories into fat. The more over weight we get the less active we become. So how can you avoid middle age weight gain?

The answer is to have a weight loss plan that incorporates a mixture of diet and exercise. A good diet will cut the number calories that you are eating and exercise will burn off calories that you eat.

What You Eat Matters.

As we become older, our bodies start to produce fewer digestive enzymes. This alters the way that our bodies breakdown and process nutrients. To combat this, stay away from foods that are high in sugar and fat. Fat contains more calories and is one of the main causes of weight gain, particularly around your stomach.

Eat more fruits and vegetables as they are low in calories and high in vitamins and minerals that the body needs, which, makes them quality calorie foods. There are many vegetables that are filled with fibre which are filling, low in calories and help digestion. For example broccoli, is a great food for your weight loss plan as it contains nutrients that help counteract other food elements that trigger the body to deposit fat in the stomach area.

What you drink matters too. Many times thirst feels like hunger, and instead of drinking we eat. Water is one of the few beverages that has no preservatives, no sodium, and no calories. Aim to drink a minimum of 8 glasses per day. If you find it difficult to drink just water, add in some freshly squeezed lemon or lime.

What You Do Makes A Difference.

Exercise helps your weight loss plan by increasing your muscle mass and is how to boost your metabolism for women and men. The best exercises for weight loss are aerobic workouts and resistance training.

Aerobic exercises work the heart and the cardiovascular system. When our heart beats faster the body burns more calories. The longer you keep your heart rate up the more calories you will burn. Aerobic activity includes things like cycling, jogging, walking and swimming.

Resistance, or strength, training focuses directly on the muscles. It increases muscle mass and when you do this, you also improve your metabolism. This means that your body will burn calories not only just during a specific workout bur even when it is a rest.

Be prepared to be less effective and waste your own time, if your weight loss programme does not contain these quick lose fat tricks.

1. Must have a Change in Lifestyle

Every effective weight loss programme will help clients change their lifestyle. This is absolutely critical to the long term success of the programme. Unfortunately, it is now fashionable to pop slimming pills or go for cellulite treatments to lose weight.

The results from such programmes will never be permanent because the person’s lifestyle would effortlessly put back all the weight. The very moment that these artificial programmes are halted, weight will come rushing back.

When a person changes his/ her lifestyle, the unhealthy food and weight gaining activities will be eliminated from their daily lives. Hence, an effective weight loss system MUST have an in-built mechanism that helps clients refine their lifestyle.

2. Must include a Water Drinking plan BEFORE Meals

Drinking at least a glass of water half an hour before meals is critical to weigh loss and maintenance of a healthy body. The water replenishes the fluids that will be used to make bicarbonate solution on the mucus membrane of our stomach lining. This protects the stomach from being burnt by its own acid fluid.

Similarly, a well hydrated body reduces the urge to drink unhealthy drinks which introduce more toxins to your body. Furthermore, the body does not need to excessively retain water, thus making the body fatter than necessary.

Lastly, a majority of people are chronically dehydrated though they seem to be leading normal lives. It is a common sight to see my clients reduce the amount they eat after they begin the water routine. Many people have lost the ability to differentiate between food hunger and water hunger. A systematic water plan will help them regain this lost touch.

3. Must include a systematic plan for reduction of sweetened and diuretic beverages.

Sweetened drinks are beverages like soda, cola, diet cola, tea, coffee and beer. The three major groups of substances that would impede and slow down your weight loss are caffeine, sugar and sugar substitutes.

Caffeine – This is a diuretic substance that drains your body of water. It is roughly estimated that you lose 33% more fluid from your body then the amount you drank. If you drink one cup of coffee, you would lose all the fluid from the coffee plus an extra 1/3 a cup. This makes you body desperate to retain whatever water it can. In the long run, your body’s instinctive reaction is to retain water, hence giving out the round water-filled appearance. Diuretic drinks are coffee, tea, most colas, most sodas and beer (though it technically has no caffeine, it is a diuretic).

Sugar – Besides the numerous health damaging effects of sugar on your body, it also adds useless calories to your diet. When sugar enters the body it is broken down into glucose and the calorie that is created is termed “empty calorie”. It has absolutely no vitamins or minerals, hence it does not do any good to your body besides adding calories.

Sugar substitutes – Sugar substitutes like Aspartame (sold as nutrasweet) and Splenda cause you to overeat sugars (including carbohydrates) because receptors in the tongue have been trained, through the years, to expect “sugar” when it tastes “sugar”. Products like nutrasweet always tout that you get the taste of 8 (figurative number) spoonfuls of sugar but only half the spoonful of calories. In theory this sounds great, however, our receptors in the tongue will stop glucose production in the body and expect to be able to take it from the incoming food. So now it is expecting 8 times worth of sugar calories! But the sugar only provides 1/16th of that. The body now hungers for more food since it has shut down glucose production. All “diet” drinks that claim to be sugar free and sweets that are sugar free contain either nutrasweet or splenda, you can confirm it on the labels.

4. A Muscle growth programme

You need a proper muscle growth plan if you ever want to stop spiralling back to your heavy weight. Programmes that are based on pills and nutrition tend to neglect or gloss over the muscle building plan. This is very dangerous because your muscle acts as a buffer for excess calories and helps maintain your weight and figure. Furthermore, there is no such thing as eating to build muscles as popularly believed. Muscles can only be built in the good old fashioned way – make it do work.

5. A programme that focuses on the growth of the aerobic Type 1 muscle fibres.

On the other extreme there are programmes that are excessively focused on going to the gym. That would mean they ask you to go twice or three times a week to the gym for weights. This is a waste of your time and probably they are building up Type II (a/b) muscles instead of Type 1 muscles fibres. This difference is important because Type II muscles are big and showy, but they require a lot of maintenance and have poor fat burning abilities. Type 1 muscle fibres hardly bulge but contain the highest amount of mitochondria, an essential enzyme in fat burning.

6. You must want to lose weight.

Most people assume that being involved in an activity means that they actually want to do it. Many people busy themselves finding the greatest miracle weight loss cure or trying out every fad but never really achieving anything. Subconsciously, they do not want to lose weight, but the appearance of busy effort allows them to gain affection or acceptance by loved ones, peers and their own inner selves!

7. A Nutrition plan that reflects personal individuality.

When we buy clothes, especially expensive ones, we always insist on having it tailored to our size. Sometimes, the sleeve may be too long but the chest perfect fit. That is why stores have many different labels to suit different body size and shapes. Similarly, the food we eat should also be tailored to our body, not just in terms of size (calories) but also in terms of design. Nutrition programmes need to first assess and categorise our body type or blood type or metabolic type (not limited to these categories), before any recommendations can be made.

8. The plan should never come with food restriction.

Yes the unbelievable! Most of my clients are shocked when I advise this to them. It is an accepted fact that all diets mean that you have to give up on your favourite foods. This is totally untrue and will in fact destroy the sustainability of the programme. We are creatures of greed; we always want what we cannot have. That is hardwired into us. Hence, the command not to eat a particular food will conversely create a greater demand for it. The correct technique should be learning to manage the urge, rather than suppressing it.

9. It must have a component that includes aerobic walking or jogging.

Ultimately, our body thrives to walk, jog and run, that is our basic function as human beings. For many overweight people, this function has been dormant and numbed for too long. Aerobic walking or jogging is essential to any weight loss programme because it gradually helps your body to adjust to the change in weight load as you slim down. Swimming or carrying weights in an aerobic fashion is not a substitute because the whole body is not engaged in the activity.

10. The programme MUST be sustainable relative to your daily workload and commitments.

You cannot and should not embark on a quad weekly (4 times a week) get slim course if you already have to juggle two jobs and a family. Firstly, it is absolutely impossible for you to sustain the hectic schedule in the long run. Secondly, it would create a phobia within you, framing your mindset that weight loss is a strenuous and painful event. A healthy lifestyle is a fun activity that should preferably involve your family and loved ones, the last thing you would ever want to do is to sign up for a programme that is too daunting to complete.

Some Useful Resources

The Benefits of Water (One of the best resources around) – http://www.watercure.com

A Fantastic Muscle Building Programme – http://www.precisiontraining.com

A Bloody Type Diet System – http://www.dadamo.com

A Metabolic Type Diet System – http://www.turnuptheheat.com

A Health & Weight Loss System that contains all 10 of these core points plus more – http://phenogy.com

* All links are provided as is. We do not gain from commissions nor will we be held legally responsible. It is just us sharing with you some great gems.

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The author, Winston Ng, is an avid peak performance coach and CEO of Phenogy Health Advisors Pte Ltd, based in Singapore. His Health Consultancy programmes are renowned worldwide for their efficiency, simplicity and independent unbiased advice. The Phenogy Health Concierge™ is unparalleled internationally in providing cutting edge Natural Health Alternatives to the busy individual who needs viable options to invasive surgery, dangerous synthetic pills and overpriced ineffective therapies!

They want you to experience their service before spending a single dime! Receive FREE Health Coaching and find out more about their E-Manuals and Consultancy Services! http://phenogy.com.

Winston Ng and his Coaches are contactable at enquiries@phenogy.com.

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