In this episode of FitMitTuro Fitness Podcast I dive into a topic many find challenging during their weight loss journey – staying full and satisfied. Drawing from my own experiences and insights gained from my fitness coaching career, I share strategies and tips on managing hunger effectively while working towards weight loss goals.
In this episode, I explore how to interpret and respond to hunger signals, emphasizing the importance of listening to your body. I share the approach I've taken to measure weight loss progress daily, highlighting the significance of tracking trends to avoid the common frustrations associated with weight loss.
A key focus is on the roles of protein, fiber, and hydration in weight loss. I discuss practical ways to increase the intake of these essential nutrients, aiming for a protein target of 1.6-2.2 grams per kilogram of body weight, depending on individual needs. I also talk about my personal strategy for hitting protein goals and how it helps in managing hunger and food cravings.
But it's not just about what you eat; it's about discovering what works for you. I delve into how personalized coaching and habit tracking can be pivotal in controlling food intake. I emphasize the idea of adding healthy habits rather than imposing food restrictions, offering alternatives to high-calorie snacks and tips for effective portion control.
Hydration also plays a crucial role, and I share simple yet effective strategies to ensure adequate daily water intake. The episode wraps up with inspiring success stories from my clients around the world, demonstrating the powerful combination of strength training and proper nutrition.
Whether you're battling snacking temptations, seeking to boost your metabolism, or looking for sustainable diet management techniques, this episode is filled with valuable insights and motivation. Join me in discovering how to maintain fullness and satisfaction on your weight loss journey.
Hey, and welcome to this fit meter fitness Podcast. Today I'm talking, the lone has recording solo episode. And episode is the art of staying full while losing weight. So, in this episode, I'm going through all my best strategies, what I use with my clients, how you can stay fuller in a deficit when you are trying to lose weight, because this is, this is the most problematic topic like because it's so hard to be if you are all the time hungry, and and if you are not, if you are eating, also on the opposite side, if you are eating very little calories, and you are not hungry, that is also there is something wrong, but I will talk about it a little bit later. But that, but because the donors through this that it calorie deficit sucks, losing weight sucks, it's, it's something what you can't get out of, it's not making a lot of fun, trying to lose weight. But I hope these tips are going to provide you in this episode, maybe to suck a little bit less as hunger is one of those things that you don't want to be feeling. And, and even there is some science, like if I tell you my own personal story, when I go in a deficit, I'm trying to lose weight and fat. I always it's some kind of sign like that I feel a little bit hungry. I feel a little bit tight. Like it's not that I'm not starving. But when I go to bed, and if I'm not, for example, if I'm not tracking my calories, because I don't I'm not I have done it in the past several times. But at this point, I'm not tracking my calories accurately. I know from the fact how am I like about my protein intake about my what I have been eating. And from the feeling when I go into a bit, that if I'm a little bit my belly is like kind of growling little bit. It's not that I'm starving. But I feel a little bit hungry, I'm not feeling awful, that is for me sign that. Now I'm actually in a deficit, it's it's very hard to recognize, and it took me four years of mistakes. And I still struggle. But now more or less I know when I'm in a deficit. And then obviously how, you know, if you're actually in a deficit, it's it's a long term progress and scale rate is it's even, it's a one way, it's a great way to measure your progress in long term, you should still not try to care too much about those daily values as regardless what you are doing, you are going to scale is going to fluctuate it will there will be days that you do you hit everything what you need to do, you are doing it perfectly, but your scale rate is going up. And this is something that most people struggle that they kind of they think that they're doing perfectly everything as they are, but when scale is not moving, they think that they are doing something from they ended up quitting just before it was about to work. And that's why I recommend always if you are trying to lose weight, measure your progress in different ways, the best ways to measure your fabulous progress is to take pictures and take measurements as well. And the scale rate, how I measure it. And what I recommend to all my clients is to measure yourself every single day, at the same time, ideally in the morning, just after being in a toilet, and but track only your average rate per week. So if you multiply, sum all your weights together divided by seven, you get one number per week. And that is what you are going to compare in the long term. So because this is the kind of if you are if you are someone who is struggling with emotions with the scaling, it says the data scale is happening tested data, it says that it's one number what that machine is giving you. And there are so many I can tell from the experience working with the hundreds of people that there are some people tend to lose weight in the beginning lot faster than they actually should. And some people might be losing a little bit less what they should be losing in the beginning, or they don't lose at all, or they might even gain weight, especially if they are starting with some new form of exercise. Like strength training, as your body is holding temporary, a little bit more water but you are still if you are in a deficit you are losing fat in overall and and the best way is that when you measure your weight every single day, the average weight and seeing where the trend is going so more data you have to track your progress less frustrated, you're going to feel as you are going to see if those things are actually working or not. So going to this topic of this episode. It's a satiety and feeling less hungry. So that is the most important thing that you are not starving yourself. Because if even if you, if you go, if you try to just focus on your discipline, focus on your willpower, how much you can restrict, we are all very good. If you have limited willpower, you aren't able to do it for sort while maybe usually it's a couple of weeks, maybe a month. But then at some point, you are going to put that arc of cart and delete that what's the point? I can't do it anymore. And then that's usually the point when you are going to overeat. And then that what is the point that I'm not seeing results what I wanted to see, and you are still hungry, your energy levels are low, your sleep is probably not as great as it should be. And it's endless cycle. So this is why that satiety and feeling fullness is so important if you want to lose weight and keep it off. So, so how to tell which kind of foods you should be eating and what are the most satiating foods. So there are basically two different type of foods. So first one is always protein that you probably already know, I know, there are many people who don't know, they know that protein is important, but they don't know what kind of difference eating enough protein makes for your satiety. And the next one is fiber. So fiber is also most satiating kind of macronutrient even it's not the like, so official macronutrient. But that kind of type of foods, when you eat enough, or a lot of fiber, you are going to feel less hungry, it's mostly bare calories. And I'm going to give you a little bit later, like executives how to actually do it, how much protein how much fiber you should be eating. And then third thing is hydration, drinking enough water because it's often the we are not sure like if you are actually hungry, or you might be actually just thirsty, and drinking enough water. Hydration, that is a lack of hydration, that's the one of the most common struggles my clients are consistently having. And I'm going to give you also some strategies how to increase your water in water intake. That is something what most most people are still struggling. So what do what foods tend to focus on. For example, for protein, like I always recommend like a terrace, if you look at research science, there is some like if you go for some health, good health generation or your own country, what they are recommending and they are recommending those amounts of protein, what they are recommending are basically just to keep you alive. And that it's not there's a huge difference if you if your goal is to keep your body system alive, or if you are going to actually change your body composition if it's either gaining muscle mass or losing fat without losing too much muscle mass. And that's the part where the protein is becoming so important plus it gives that feeling of fullness satiety and that is the most important macronutrient if your goal is to lose body fat, and both protein goals like I said that some health associations are recommending they might recommend 50 grams of protein like 0.6 0.7 grams per kilo body weight. And that that is our set that is that is about to keep your body alive. And if you want to change your body composition, amounts would be a lot higher. And if you research for body composition, good demands are 1.6 to 2.2 grams per kilo of body weight. And obviously it depends like how much weight you have, how much you have to lose. And it's it's now it might be a little bit even too high in my opinion. And what I recommend that if you take your old bodyweight, and for example, if you use bounce, it could be one one gram of protein per pound body weight. So if your your your rating now 200 pounds, your goal is 160 pounds 160 grams of protein is your goal bodyweight and it's the same thing if your goal is if you use kilograms, I will say that close to two grams per kilo bodyweight so if your goal bodyweight is 75 kilos, it's untrue 50 grams of protein so so this is getting kind of what would be the goal and obviously if you don't know how much protein you are eating, we're always you're going to bear to get stuck How to increase your protein intake is to look what you're currently eating. Because every habit, it starts that not trying to find the perfect plan right away, but just simply looking what you're currently doing and then trying to think race. This is my coaching philosophy to that I'm not, I'm never telling to my clients what they should be eating, because you should be able to eat foods that you actually love. And the best way is to first become aware of what you're currently doing, and then trying to find some and implement some strategies, how to increase your protein intake. As many people they know that, you know, protein is important, they try to eat more protein, but they are not even close to their protein goals. And this one, this is that when you know that, okay, this is my 130 grams of protein. That's my protein bowl. I'm, I'm going to aim for that. And then it's it starts next step is that what you are currently doing? What are your protein sources, and then looking learning from foods what you are eating on daily basis, and the best way how I how I do it, if you track your faults using some apps, like I have my own apps for my clients, and I'm controlling everything what they are eating, and then it says basically back to back conversation, what how you could be adding and my job is to provide strategies provide me a different recipe ideas, what you feel that oh, this this one is something what works for me. But the best way what I have seen that works for the most people the best is that when you figure out yourself, what kind of foods this is something what I enjoy this I could be doing for the next next weeks or months or years. And this is then you are finding something great or if somebody else is telling you you gotta eat this, it's an if you naturally don't enjoy it, it will be unfortunately a matter of time before you quit before you say that I can take it. And if you don't know what your protein goals should be, I will add a link to my calorie calculator to show notes. So you can get that calorie protein code from Sonos and then using whatever tracking app you have. And like I said, that is what I have for my all my coaching programs is my numbers of coaching one on one coaching is those gallery calls I will set them for you individually, you have my tracking apps, introductions, how to do it, what do you need to do, like where to get all basically all information so you can you can learn for yourself or obviously if it's a one on one coaching, then it's kind of hand holding, I'm supporting you all the way and we are talking about controlling what you are eating, giving you feedback and providing you ideas, asking questions, and so on. So that is how coaching is working. But you can do it by yourself too. If you are a person who wants to look kind of like that, I want to try it by myself. And then when when when you need things like a protein sources, I'm not going to go through this all kinds of lists. There is great tools like Google or what I personally love to use is that CBD that CBD like if you don't enjoy using tracking apps for example, if you just write down foods what you're currently eating like as accurate as possible you don't need to use food scale or anything you just write like I had a one chicken breast or or whatever it foods you're eating are more accurate to sports and sizes are even they are not measured by grams what is obviously like the most accurate way but if you get get like a pretty close information, it's pretty good and if you right, right that got my calorie and protein intake or give it's giving you pretty accurate estimate estimate. And then the next step how I how I like to do this always planning ahead as planning ahead is such an important skill. So when you are planning ahead D for the next day and and that using that in your dragging like you don't need to plan all your meals but if you plan for example your only your protein sources and dragging that already for the next day. So what I what I always recommend that if I if I think my own diet, I have I have created to Simon I'm a person who eats similar breakfast or same breakfast or same protein sources for breakfast every single day. And my goal is like I'm aiming for 160 grams of protein. So my way this at the moment is 90 kilos and I aim at least 160 grams of protein every single day. And I have created two spins that I get 7075 grams before my lunch already as that is, for me what works the best like earlier in the day, I get my protein in less hungry or I will feel rest of the day. And as I'm a person who tends to eat who loves food, I, I literally love everything, I love to eat too much. And unfortunately, even I love my mom from bottom of my heart, but she lured me a very bad ski that I have to finish my plate and I'm still struggling even I know that I should not be doing it. But I really struggle to leave something behind or if there's leftovers, I know I should be putting them back using them later. But it's still consistent trouble struggle. And sometimes I remember it sometimes not. But I have seen that if I have eaten enough protein especially earlier today, I feel less hungry or later on that that's right what I do personally, I have my smoothie. And there's always I have 250 grams of either school or Greek yogurt with this, it gives me around 25 grams of protein, I add scoop of unflavored protein powder, and that is another 25 grams and then I do have one snack it's it's going to be usually I enjoy eating cottage cheese. Or I might have another protein shake before lunch, depending where I am. If I have access to cottage cheese, I try to prefer having natural natural sources but sometimes you know it's the more easier for me to get some protein shake if I can bring my qualities or or other protein sources with me. But with those two meals, I have 75 grams of protein already before lunch. So even even I'm not planning always my lunches or dinner protein sources so I don't have always I can't impact what I'm going to eat. I have even in my worst day, I have already 75 grams before lunch. And that has been such a great help and for you. If you looked at what you are going to eat if you track only your protein sources, for example, breakfast, what your protein sources are going to be if it's like in this case Greek yogurt 250 grams if you're eating 100 grams, okay, you have been grams. The next question is that okay, you see that I Lance, I'm going to have chicken dinner, it's going to be streams, for example, how much you're going to eat, when you add them into your tracking app, you will see that how much protein you are actually going to eat and going to get on that day with those protein sources. And then when you are when you are doing the next question, if you are not even close to your or close to your project or next question what I always ask for myself is that could I be eating more of that? So could I be eating instead of 100 grams of fugu? Could I be eating 150? Would I be eating a little bit more protein source what I'm about to eat? And that's the simplest way to add more protein and then thinking like okay, is there could I be adding some maybe some snack would I be adding something else at first always asking what you could be adding. So this is the simplest step for protein intake, what I what I always recommend and what you should be aiming for too. So the other thing is fiber so there's many I'm not going to list any sources here but as they're giving you a little bit strategies how to get fiber, so fiber or very some vegetables, fruits, whole grains with separate sources, how much fiber you should be eating recommendation is 14 grams of fiber per 1000 calories you're eating so for most women, it's 20 if you are let's say 2000 calories, it's 28 grams and for males if it's if your calorie intake is around 2500 It's 35 grams. So, this is basic principle and exactly the same way how you could if you look what you are currently doing, how much fiber you are actually getting with the foods you are eating on a regular basis and then then in ways how you would could be could you be adding for example, simplest ways to add some snack Are you having some fruit are you having some vegetables or whole grains or swapping those things for example for whole grains to get increase your fiber intake so so this is for me personally, like I said I smoothie so I have they're always some kind of fruit so do tree for fruits or berries. And those are already for me. Even in my birthday, as I have that habit on on a daily basis. Obviously I'd say it's through it's I'd say it's Paris I love to use seasonals I've always have one banana, just for these little bit that giving that kind of sweetness. But for you, if you think just the race and looking what you are getting, and fibers, it's something that I don't personally enjoy tracking too much as, you know, I eat a lot of vegetables, a lot of salads. Try to eat when possible, whole, whole grains, but and that I think that it's, it's for me personally, it's working pretty okay. And even in my worst day. So this is something what you want to also probably take a look at, even it's not everyday, it's not going to be perfect, but just thinking what kind of habits you are as adding things, it's a lot easier than starting takeaway as most people who are trying to lose weight they are first thing is only restriction mindset. And they can think of a instead of adding them that when you do it in opposite way, it's a lot easier to if your goal is to, for example, lose weight, if your goal is to add more protein, add more fiber. And in the end results, you are going to have lot less sweet cravings, you are going to be less hungry. And automatically without even noticing you are going to eat less and have less cravings. So you are going to eat less, it's the end result, it's the same it says the different mindset, how you're going to approach it. So this is what I love using these kinds of strategies, instead of taking things to be trying to add things and they make everything so much easier. So what kind of foods to avoid, like those that is something like that, if you think that what gives you more fullness, if you are not to bear how many calories you're currently take a look what you are eating, if you what kind of snacks you have, if I I look around when people are snacking, they are taking here in Italy, we have crackers, kind of simple things or you have some chocolate bar or, or kind of potato chips or, or refined carbs, and so on. And if I think that oh my god, those if you if you didn't date it how much food you are eating volumes, they are going to be so low with so many calories, obviously you want to have that taste, but there's nowadays there's so many options available, which are also tasty, with less calories, maybe some higher protein, that for example, for me, if I crave some chocolate, I love chocolate. But now what I what I have seen that works really very well for me is that instead of having chocolate I do my might have one or two pieces every single day, that's what I usually have. But then if I'm craving more than I'm going into a protein powder, or no protein bar, as that is giving kind of that same sweetness or using some protein puddings or that kind of instead of that normal protein like it's not probably the most optimal way but still always the better option than those sugary ones. So these kinds of absences just to give you an idea of what could what you could be doing to also have some kind of enjoyment goes through i Nobody wants to have your diabetes test rice and broccoli or chicken because that you want to into life also. And so is that just that those kinds of liquid calories they are like having some books or something there's they are so empty calories what you are drinking if you are drinking your calories, I always thought was I used to drink earlier a lot of diet soda or regular soda. And then I said changed it for diet soda and I was drinking way too much. It's not I'm not telling that it's bad. But if you are if you I would not recommend that there is some studies which have shown that it's not probably the most beneficial but still completely safe especially if you compare it that you otherwise you drink some regular soda diet soda is obviously a better option. But I would limit it like maybe one or two cans per day as too much of anything might be a little bit too much and then there's not too much from research yet. There might be some effects but it's still it's still safe so you don't need to be scared of doing it. But I will still try to limit for not too much and or if you drink some kind of like Philip there's those kinds of healthy green juices. If you look what is inside. It's full of calories. You are drinking it. You don't feel fuller after that. At and you take kind of same a lot of calories in with just which is sold you with a healthy Korean Swiss or whatever. But if you look calories, you might be surprised that there might be like half liter bottle of some green juice might have 400 calories. So you are it's one meal of drinking happy to have some green suits and you think that you are doing some drinking some healthy stuff. So be careful with everything so. So it's all about those, like I said snacking, for example in evening. Other studies what I love to use for myself is I struggle with with evening snacking, and what I love to have kind of fruits for myself, I love using calorie rules like I would work very well I set the limit for 300 calories. So it was after dinner, I love to watch TV and snack all the time as I love food, like I said, but how I said it was the 300 calories. And that gives me an option. So if I feel that I'm hungry, I would have, for example, Greek yogurt, which has low fat Greek yogurt 10 grams of protein with around 60 calories per 100 grams. So I could have 200 grams of 300 grams of Greek yogurt with for example, strawberries, I love strawberries. They are so delicious here in Italy, especially in summertime, and they are first so which they have 30 calories per 100 grams. So let's say that I would take 300 grams of strawberries, I have 90 calories, then I would have 350 grams 300 calories, 300 grams of Greek yogurt, so I have a lot of food with the 300 calories. And then some other days if I want to have that chocolate, I want to have that sweet real thing and not some protein bar or anything what is not the same thing. Because if you tell that it's the same thing, it's not. But obviously amounts what I'm allowed to eat with my 300 Calorie packs it is going to be totally different. So this is something what senses that kind of way of thinking because many, many people what I what I learned this I was the best example in our Facebook group in a private group like she was she came to me. She started like she had one cheat day per week. And that was always like usually that one cheat day wasn't enough. So she was always overeating and eating above the point because she was doing that now it's my cheat day it's Saturday and I'm going to eat everything I want because tomorrow I'm not allowed. And we change and see obviously struggled with weight as within one day, it's easy to go over your calories that much that you are not going to see even you are spot on six Saturdays, you are not going to see a lot of progress as you are going to eat so much on that one day and usually what often happens also with this was that one day was not enough then one bad day turned out into that weekend and that kind of mindset that I started all over on Monday or next Monday or whatever. And when we change that she had to eat she had 300 Calorie parts it or you can make up your number. But when she had the 300 Calorie parts it so she had it was every single day it was couple of pieces of chocolate and this is kind of approach. I love using myself also that says the whole thing. There was not that urge to overeat, go over with one of those foods that you love eating because you are allowed and you should actually you should be eating them every single day. And this is this is just an idea how this could help you do find your way out eating. So the next thing is about water intake. So this is the third most important thing too is hydration. So many people are complicated that you have to drink three liters or gallons per day or whatever. There is no single amount it's for every person different. It depends on where you're living, how hot temperature outside is. But what is the good indicator when you are going to toilet your BS light colored and that's enough when it's not it's time to drink more and and usually more you are drinking easier, everything else is going and this is something what I personally love using like my share a couple of my best tricks what I love to use like for my clients, if they have let's say Hadley to work on, they put six rubber bands on around the bottle. After bottle is empty, they remove one rubber rubber band so you kind of stay on track or if you have that kind of water bottle which shows how much you have been eating so what you are tracking up are things that this is just a simple way and The other thing is stated those habits like what I have what I thought is the thing that what you are currently doing. So if you are, for example, eating, I love using like first thing in the morning, when I get up, I drink a big glass of water, then I drink a glass of water before every meal, I drink a big glass of water after every meal. So let's say that I have my breakfast, I have lots I have my dinner, I have three meals, I have already six glasses of water in my birthday. So this is like a game of course, water. It's not it's hard to do, we often forget it. But if you have it if you bought it kind of into a habit, what you already have, for example during mealtimes. So that is a simple thing. If you didn't eat, okay, I drink glass of water before I start eating. When I'm done with eating, I drink another glass of water I studies giving you feeling feeling that fullness and making sure that you are actually hydrated. And then if you are having a disk so that you have your battle peaceful all the time. So when you have it visible, more chances are beginning that you are going to remember drinking. So what are they it helps you it's there is some studies it helps might help you with boosting your metabolism. So this is tested strategies how you could be adding more hydrates. So these are these were now the most beneficial strategies. So adding things just to recap, protein fiber, making sure first step always to become aware how much your current currently eating, and then thinking what you are currently eating, could you be adding more dose things where you could get more and planning if the hit even if you don't plan your whole meal to hit plenty of protein sources and then start that kind of thinking process. Every time over protease? What is going to be my protein source for blondes, okay, it's going to be chicken, what I could be eating with chicken is going to be rice, potatoes, whatever salad. So those are just giving you examples how to start adding things instead of the debate. And dose. For me personally, if I use, obviously, I'm not using it the I would be lying if I tell you that I use the 300 Calorie rule every single day. No, but because it's not there's moments that it's not going to work. But if I'm in that phase, I want to lose my body fat as most of the year I tried to maintain I like to feeling good in my workouts feeling having enough energy. But if I have something that I want to know, it's enough, I need to change my body composition, I want to lose weight, then I create those rules and I make sure I stick with them. So it's whatever rule you make. It's it gives you like these kinds of rules that 300 calories per day, your kind of treat bank, or puts you into eating, it gives you that freedom that you are allowed to eat. There's no absolutely that you can't have something. But you have that option that if someday you want to have more chocolate or some sweet stuff, then go for it. But then it's not going to be anything else. So it's it's on every day, something different. So this was this is this is something what I what I love if you are interested herping I'm starting this episode is coming out on end of November. In January, there's going to be eight weeks and it's those results what we have got the amazing there are people from different parts of America, from Europe, from Asia. So from all over the world, and the principles are the same. Obviously foods are going to be different. But when we are someone was in situation Jacqueline was in situation that C has been in a deficit for or in that restriction mindset for seven years. And now when we sit her calories, he went to maintenance, did strength training, she started to see amazing results. There's nothing the workouts how she was feeling the energy levels race to sleep was better than so many benefits, or how she improved only in eight weeks. Other one was mica from Netherlands and mica was first time going to gym. And that was amazing when to start actually using free weights, understanding the interesting part how they are going hand in hand and then just finding the strength to implementing these strategies. We are hanging out in our Facebook group having weekly check ins and that is going to kick off again in January. So I will put link to join for waitlist. I don't have anything to sell you at the moment. But if you're interested to know when the reservation is going to be opened, it's going to start early 2024. You will have, you will get notified via email, and link is going to be in Sonos. So I hope you see the inside. If you have any questions, there's I will add that my calorie calculator and protein goals. So if you don't know, that's going to be in Sonos. And if you have any questions, feel free to email me Turo at fit matoro.com If you enjoyed this episode, I would appreciate if you would share it in your Instagram story or even just for one friend. Send a DM a DM let me know what you think about this episode. And I will show you some love in my Insta console or logos. I love to hear your feedback, what your biggest takeaway was, what you learned, and if you have any ideas what you would like to type in this episode. So thank you for being here and talk to you soon.