*HEALTH ADVICE*

Since the pandemic started last March, I’ve lost a little over 30 lbs. A lot of that has come from me picking up running (3-4x a week, 15-25 miles) and other stuff (HIIT, Cycling, etc.) & usually working out 6 days a week.

I’m still trying to lose another 15-17 pounds but for some reason am losing discipline and feel like I could always eat. My snacking is going horribly. Any advice on how to mitigate? What snacks are healthy and help control hunger?

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High protein snacks - like lunch meat, if you like jerky, yogurt etc. if you work out 6 days a week don’t worry too much about what you eat 💜

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Don’t forget hypertension

If you’re at home... don’t buy snacks! Or only buy high protein or low cal ones. For me if something is there I will eat it. But if we have nothing to snack on at home, I’ll have a craving few days and get over it

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This can be a slippery slope if you're too restrictive - I'm in a boat where I never buy sweets/treats (cereal, pretzels, brownie brittle, etc. - anything sweet and/or labeled "bad" by my brain) and if I randomly have a craving and buy them I eat THEM ALL because I deny myself. Moderation and a healthy relationship with food is key.

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Drink more water. A lot of the time when you feel hungry it’s actually your body’s response to needing more water.

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Your body is reacting to the weight loss by trying to hold onto every calorie you eat. If you were the same weight for a while before starting to lose, your body wants to get back there. Try IF for a few weeks, or something really regimented to kick-start your weight loss back into gear. High-quality lean proteins like chicken breast, steak, fish, nuts/beans, and eggs + lots and lots of veggies. Minimal carbs and sugary fruit (strawberries are great and have really low sugar; tropical fruits are really high in sugar). If you eat grains, they should be whole grains only. Limit dairy, sauces, and starchy carbs that don’t have much fiber.

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This is the most concise and relevant advice!

Try avoiding calorie dense food. Eat stuff that usually fills you up good and are lesser in cals.

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I've lost 12 lbs on intermittent fasting since the first of the year and only ran 5 times or so. 16 hour fast and be conscious of what you eat during your eating time. I usually have lunch, 2 small snacks (hummus + veggies, salad, jerky, etc) and dinner. Also, if you drink switch to liquor...cutting beer cuts so many calories.

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Congratulations on your progress so far!!!

Your metabolism is probably screwed up from consistently being in a caloric deficit for about 9 months. Take about 2-4 weeks off (not cheat weeks, maintenance level calories at the new weight) so your body can learn that this is the new normal and adjust to it.

When you are ready to start dieting again aim for a caloric deficit of 15-20% based on your new weight. Target a manageable level of weight loss each month (1-3 pounds) and consider incorporating a week of maintenance level calories every 2-4 weeks to help your body adjust.

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Good clarifying question! 2-4 weeks off from the caloric deficit. I guess you could achieve that by changing you workout volume, but I wouldn’t recommend cause your workout habits are already pretty good and it could be difficult to form them again after a break.

You're probably snacking because you are hungry because you are working out so much.

You could dial back a bit on the quantity of exercise unless you are really conditioned for it.

Feed your body good food so it will build muscle and give you lean body mass. Which is a better metric than just weight.

Do a combination of eating better and working out less... Then evaluate if you want more progress. If so I increase workout workload gradually and adjust nutrition gradually.

2 people can be same height and weight, but the person with better body composition (more muscle than fat) will feel, look, and move better.

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Yeah I've always noticed whenever I start lifting heavily my hunger shoots through the roof - gotta feed those muscles somehow!

 those are many miles you run!!! Wow

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Three things come to mind:

1. Make sure you are getting enough protein, that should be with every meal given the exercise routine!! Very amazing I must say!!!

2. More activity = more calories. Less activity = less calories. People often hit plateaus when this isn’t achieved; e.g., more activity and less calories or vice versa. Make sure you are getting enough calories for your body given the level of activity.

3. I’d say you’ve mastered and incorporated activity. I think getting custom macros and getting that right blend of protein, carbs, & fat given the exercise levels and goals will help you get there.

Definitely take pictures and measurements. You might be surprised how your body composition shifts and weight doesn’t as much coming up given all the hard work and commitments.

Ok 4 things; also make sure you are giving your body breaks and getting the right amount of sleep. It all is related.

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High fat foods will help with cravings.. that can be coupled with protein. Drink more water too. Also check this book out (I listened on Audible)

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Try taking fiber supplements

Good for you! Try to replace trigger behaviors and remove bad cues from your routine. Night snacking has always been my problem. The easiest way for me to forego snacks at night is to fast for the night starting at 6. Otherwise the slope is too slippery... Instead of snacking/watching TV on the couch, I go on a walk, read, or watch TV upstairs in bed. (Away from kitchen and where I never eat). And I chew gum/drink 0 cal bevs (sparkling water, tea, etc.) to curb cravings.

Are you snacking because you’re hungry or because you have lonely mouth?
For the latter, I like to keep Persian cucumbers on hand. I just need something to snack on. For the former, 100 calorie nut packs. (Or just pour a small bowl so you don’t accidentally eat 600 calories of nuts.)

Black coffee and fast for 1 day. That resets my cravings...

Strength training to lose that stubborn fat!!

another weird flex😂😂

Intermittent fasting. I’m not for crazy “health fads” and what not but IF is the easiest way to melt away that last bit of fat and cut snacking.

Obviously, it takes a good amount of discipline and a lot of black coffee to curb hunger

I have tried intermittent fasting but hasn’t really helped with weight loss.

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