Speaker 1: If you have been on a journey of fat loss and weight loss, or if you're in the journey of fat loss and weight loss, you know that hunger and cravings are inevitable. You might have already faced it, and uncontrolled hunger and savings is the major reason a lot of people give up on their weight loss and fat loss journey. You need not be that person because I'll give you 10 strategies to help you minimise hunger and cravings and maximise your results in your fat loss and weight loss journey,
Speaker 1: mascara and welcome to the Stronger Men project. If you want to be a better man, become a stronger fitter and a better looking version of yourself and fulfil your fullest potential in all areas of your life. You have come to the right place. I'm also on the same journey. I'm your host. Others Desai, a mechanical engineer,
Speaker 1: fitness coach and a gym owner. And here I'm going to share my knowledge, experience and lessons and also bring on experts and achievers who can help us all win together, get ready and let's dive into today's topic before I give you the 10 strategies to conquer your hunger and cravings for maximum fat loss success. Let's understand how fat loss works.
Speaker 1: Fat is nothing but your body's stored energy. You get energy from your food, and any food item you eat has certain energy stored in it, which is measured in terms of calories. And whenever you eat your food, your body break downs the fruit, digest it and absorbs it in the form of glucose, amino acids and fatty acids, which are then converted to body fat and stored in your body as a source of energy. Because immediately you cannot use so much of energy
Speaker 1: and you cannot keep on eating continuously. While your body's energy requirement is continuous, it is necessary for you to stay alive and do your day to day activity. That is why our body has developed this mechanism of saving energy in the form of body fat, which serves as a long term fuel source for your body to stay alive and do the day to day activity. And when you eat more and more food, and when you consume more and more calories, all those calories are stored as
Speaker 1: body fat. But if you spend less and less energy through your day to day activity, and by the way of being sedentary, the stored energy will remain stored, and that is how you gain body fat. And that is how you gain weight. If you want to lose weight and lose body fat, what you have to do is you have to reduce your food intake in terms of calories and start spending more calories by the way of doing more activity and exercise. And when you eat fewer calories and burn more,
Speaker 1: what happens is gradually your stored body fat will keep on reducing, and over a period of time you will lose body fat and lose body weight. This is how fat loss works when you're eating fewer calories than you're burning, that condition is called as calorie deficit. That means you're eating fewer calories than you're spending. And if that's clear, let's jump into the strategies. The strategy number one is
Speaker 1: to have a conservative to moderate calorie deficit. A lot of people make a mistake of reducing their food to a very, very low quantity, which will create a lot of hunger. When you eat very less food, our body's natural response is to create more hunger signals
Speaker 1: so that you don't die because of starvation. Our body is always trying to survive and protect itself. And hunger is a way which makes you to eat more food or seek more food, right. But if you maintain a conservative to moderate calorie deficit, that means when you're eating
Speaker 1: a little less than what you require, what happens is your body will not notice the difference that much, and it will not create that much of hunger signals. That way, you can gradually lose weight. It may take a longer time, but definitely it will be with less pain and less hunger and less cravings. If I need to tell you specifically what does conservative to moderate calorie means you have to eat around 15 to 20% less than your daily requirement. Your daily requirement
Speaker 1: is called as total daily energy expenditure. In short, TDE, you can find calculators online TDE calculators, which will help you to approximately calculate your daily expenditure, which is your TDE. I'll leave a link to such a calculator in the description. You can click on that and calculate your total daily energy expenditure,
Speaker 1: and if you're tracking your calorie intake. It will help you to understand what is your deficit. And if you're not calculating your calorie intake, then you can start calculating using a food tracking app like Myfitnesspal or healthy me, which will give you approximate calories you're consuming. You just have to log in the food you're eating and the quantities you are eating, and it will throw you
Speaker 1: the calories and the protein content, fat content and the carbohydrate content. And if you're in a provision, it may also give you all other nutrients composition also. So the point here is start with a conservative to moderate calorie deficit. Treat it as a long term game, but not as a quick fix activity.
Speaker 1: The second strategy is to have a fixed eating routine and fixed meal timings. What I mean by this is you have to fix a routine. And for most people, what works best is if you have a breakfast, lunch, evening snack and a dinner. A lot of people miss this evening snack and end up eating something unhealthy at that period of time, but if you plan for a healthy evening snack, you can avoid it.
Speaker 1: Why? I say routine and meal timings are important is because when you follow a certain routine, your body tends to adjust to that routine, and your body's clock will adjust to that rhythm, meaning If you're eating at a particular time, your body tends to generate these hunger signals. At that time, you might observed, If you're eating your lunch 2 p.m. every day, you may start feeling hungry by 145 or 130.
Speaker 1: And when you're in a weight loss or fat loss journey, you're eating less calories, and these hunger signals will come at the same time, but a little early. Maybe they may come at one o'clock. By that way, you will know that you will be hungry at this time and you'll be mentally prepared to go through that hunger for extra half an hour, maybe one hour in some cases.
Speaker 1: But if you're not following a fixed routine or meal timings, what happens is your hunger will not be in your control. Your hunger signals can be very, very extreme and erratic, and they may come at any time when you're not prepared. That may put a lot of pressure on you, and you may end up eating something and going off track, but having a fixed protein will put you in control of your hunger.
Speaker 1: The next strategy is to make your meals high volume and low calorie. How you can do this is opting for food items, which are high in volume and low in calorie and reducing food items, which are calorie dense, which are low in volume and high in calories. A very good example for high volume, low calorie food item is vegetables and most of the fruits. These are really, really high in volume, but very low in calories because it is mostly 80 to 90% water.
Speaker 1: And that is why this can be really, really helpful in keeping your food volume high.
Speaker 1: A good example for low volume, high calorie food items may be food items which are very high in fat content, like uh, nuts and sweets and uh, fried food items and snacks, which are not really filling, which are very low in volume. But they come with a lot of calories, and these food items will derail your efforts in your fat loss and weight loss journey. So
Speaker 1: you have to focus on adding a lot of vegetables and fruits to your diet and minimising food items which are low volume and high calorie.
Speaker 1: This is because your hunger and sati is closely related to the volume of food you are eating,
Speaker 1: even though you may be eating fewer calories. If the volume of food is more, you will feel fuller and uh, especially vegetables and fruits are rich in fibre, which will help in slower digestion of food, and uh, which will help you in keeping full for a long period of time.
Speaker 1: And with that, we'll come to strategy number four, which will also help you to stay more satisfied with your food and stay full for longer. That is, adopting a high protein diet.
Speaker 1: Protein is a very, very important nutrient. When it comes to fitness. It is a building block of our body, and protein is very, very filling and slow digesting. That is why adding protein to your diet can be very, very helpful. And if you're on a journey of weight loss, and if you're into some kind of exercising protein plays a very, very important role in helping your body recover. Whenever you exercise, you're putting your body through stress. And because of this,
Speaker 1: there is quite a bit of wear and tear on your muscles and, uh, tissues in your body, which has to be repaired. And, uh, protein is your building block. That is why having high protein
Speaker 1: will help, and when you are eating fewer and fewer calories, there is a risk of losing muscle mass and strength, and having a high protein diet will mitigate this effect combined with strengthening, which will come to a little later. So high protein is the way to go and try to add high protein food items in all your meals. Strategy number five When it comes to conquer your hunger and cravings,
Speaker 1: is to avoid excessive cardio and heat and CrossFit kind of workouts, because these workouts can be really, really intense and can really help you spend a lot of energy Sweatt a lot. But these will also make you very, very tired, and a lot of people tend to have more hunger after doing such kind of workouts, especially if you do it excessively for a prolonged period of time
Speaker 1: doing them for a short period of time. Anything less than 30 minutes may not really affect your hunger that much, but definitely when you do it excessively, if you want to do cardio, especially to spend extra energy. Walking is one of the best forms of cardio, which is low intensity and does not tend to cause a lot of hunger. And the next strategy here is to adopt strength training. Strength training is really, really valuable because strength training will actually help you to conserve muscle and strength.
Speaker 1: And if you do it properly, coupled with high protein diet, it will actually help you to build muscle and strength, which can be really helpful in the long run because muscle is a metabolically active tissue, which requires more energy to maintain. And if you have more muscle mass,
Speaker 1: your body will have to spend more energy to maintain your muscle mass. And that way, in the long run, it will help if you keep gaining more and more muscle mass and strength training. If it is designed into short, intense workouts, it can be really, really energising, and it will keep you energetic and active throughout the day. That way you will move around more throughout the day and spend more energy there is something called as non exercise activity thermogenesis, or meat,
Speaker 1: which is influenced highly by how you feel and your energy levels. Doing excessive cardio heat and CrossFit will actually affect your knee and make you spend less and less energy throughout the day. Knee is nothing but the involuntary bodily movements you do throughout the day, and strength training does not affect me that much as compared to other forms of exercises.
Speaker 1: So not only spending energy doing your workouts, but you're also being more energetic and active, spending more energy throughout your day. That way, strength training will help in the long run. And if your goal is to lose weight and lose fat, your goal is also to look good, and the strength training will help you build muscle and give that great looking shape to your body. This is what most people are behind, and strength training is the way to go. If you're concerned about your looks and your physical abilities,
Speaker 1: the next strategy is not following restrictive kind of dieting. There are certain kind of diets which will restrict you from eating certain kind of food items, and if these food items happen to be something which you like. Then you will start developing a lot of craving for this. And there are certain restrictive diets which will stop you from having rice and carbohydrates and sugar and certain kinds of food items. But whenever you restrict certain kind of food item, the craving to eat those kind of food items
Speaker 1: will go higher and higher. That is why restrictive kind of dieting may help in the short term, but in the long run, it will not really help you. And, uh, if the cravings go out of control, you will end up bingeing on whatever food items you have been restricted to eat. That way it will derail your items in your fat loss and weight loss journey. That is why restrictive kind of dieting, though they may help you in the short run, will not really help you to maximise your results in the long run.
Speaker 1: And the next strategy on the same lines is to have a reward fixed in your routine. What I mean by reward is your favourite food items which may be high in calorie and which may not be favourable in your weight loss and fat loss. journey. You need not really restrict or completely cut off these kind of food items, but you can have it as a reward. You can have it as a daily reward or a weekly reward or biweekly reward or a monthly reward. Let's say if you like having sweets, you can have a small portion of sweet every day
Speaker 1: within 100 calories, and you can adjust portion of all other food items to accommodate that extra 100 calories. You're eating something which you like, or you can have a reward every week. Let's say you like ice cream. You can have one or two scoops of ice cream once in a week. That will not really harm your progress. If you are strict with your plan for the whole week, let's say if you like to eat outside,
Speaker 1: you can eat outside once in a month or once in two weeks, and one meal will not break or make your case. If you've been following your plan properly, having one extra meal outside will really not derail your efforts. And that way you'll not feel that you're missing out on your favourite food items or not enjoying your food and by adding a reward every now and then will keep you motivated and keep you compliant with your plan.
Speaker 1: That brings us to strategy number nine to conquer your hunger and cravings, that is, to stay hydrated. Water is a very, very important part of your diet and nutrition because your body is made up of 70% water and you keep losing water through different means through urination, through sweating through passing of stools, or just exchange of moisture to the environment from your skin. And that is why you have to keep on replenishing water. And, uh, sometimes what happens is, if you're not well hydrated,
Speaker 1: it may manifest in the form of hunger and cravings, and you don't want that to happen. That is why you stay well hydrated
Speaker 1: and generally. For most people, you have to drink somewhere between 2 to 4 litres of water on a daily basis. And what is your individual requirement can be understood by trial and error, and you have to pay attention to few indicators like uh, your urine colour should always be clear as water or very pale yellow if your digestion is proper, if you're not facing any kind of constipation. If you If you're not getting pimples, then you Your water intake is on the point
Speaker 1: and the last but not the least strategy. Number 10 is to maintain low stress and maintain a good sleep hygiene, which are interconnected. See, sleep is a very, very important part of your health and fitness, because throughout the day your body is going through a lot of physical stress, and especially if you're into exercising, the stress is more pronounced and your body is going through wear and tear. The repair and rebuild of this happens through the sleep,
Speaker 1: and all the mental stress you've gone through that day is also relieved during sleep. That is why sleep is important for relaxation and recuperation physically and mentally, especially if you're on a fat loss journey. If you're eating fewer calories than you're spending, that is a kind of stress if you're exercising. That is also a stress if you're busy in your work and personal set that will also add to the stress. And having enough sleep is one of the best ways to relieve the stress. And for most people sleeping somewhere between 7 to 9 hours per day does the work fine.
Speaker 1: So stop bingeing on your Ott and stop scrolling through social media and get to bed on time.
Speaker 1: So these were the 10 strategies which can help you conquer your hunger and cravings for maximum fat loss and weight loss success. I hope this episode has been helpful to you and valuable to you. Let me know in the comments how you feel about it, and if you have any doubts and questions, definitely leave a comment. I would like to answer those questions, and if you're still not subscribed to this channel, please subscribe now and share with your friends, family and colleagues who might get benefited from listening to this podcast.
Speaker 1: And if you're someone who wants to start your fitness journey or if you're someone who is in a fitness journey but struggling to get results, I would really like to help you. I offer quite a bit of free and paid courses, webinars and workshops and 1 to 1 coaching.
Speaker 1: If you want to know more about my services and offerings, I'd like to invite you to join a special WhatsApp group called Ticket to Transformation I have created for this purpose. The link to the WhatsApp Group is in the description. Click on the link and get into the WhatsApp Group and explore different kind of services you can get from me. Thank you for listening to this episode till the end. I'll see you in the next one. This is a always here to help you become the best version of yourself.