Managing hunger has been the hardest and most interesting part of fat loss for me. Discovering how the body works and how to trick it into thinking its full. Increasing volume and protein has been very helpful.
@@PaulRevelia i agree with the eating part, i can go allday without eating but once i start i need to put gum in my mouth to prevent eating, is the jump in insulin the cause?
The only time im not hungry is when im fasting. So alternate day fasting is my go to. Sometimes you hear people say keto kills hunger. I love keto but im always hungry. Can eat up too 5000 calories with ease
I don't really have issues with hunger, it's fatigue I struggle with the most, as a full time uni student if I'm in a caloric deficit, I lose a lot of my mental agility which leads to me not retaining information properly. Dieting is not for uni students! Think I'm gonna have a go at recomping and just cut calories only when I'm on a term break.
I used to be really tired as well, but I was able to fix that. All of our bodies are different, but here are some things that are helping me so far: 1. Eating at regular times every day, and eating more frequent but smaller meals. This boosts your metabolism and trains your body to not stress over if you will eat or not. So far I have 4 meals a day, and if I get off my food schedule I become more hungry. 2. Staying hydrated all day. I carry a half gallon water bottle with me all day and I sip on it occasionally until it is all gone around 7pm. Without it I become more anxious and hungry. 3. Big glass of orange juice (half water half orange juice) with breakfast in the morning, with supplements. For me this is a women's multi vitamin, omaga-3, and vitamin D3. Omega-3 helps with brain health and memory retention, so you might want to try that. Thanks to this I don't have to eat much to feel full in the morning. 4. I exercise every day at the same time, but also listen to my body. If I don't feel well, I will go for a walk instead of a run, make sure I do proper warm-up and cool-down exercises, stretch, and take a warm shower at the end. Exercise is so good for your mental health, if someone put those benefits into a pill they would be the richest person on earth. 5. Wake up and go to sleep at the same time EVERY DAY, this way your body gets into a rhythm. It is tempting to stay in bed on your days off, but when I do I feel tired all day... I find if I go for a walk and do a few chores, I can go to sleep early and not have any bad side-effects. So, you MUST wake up at the same time each day, but you can go to sleep early if you need it. This has helped me a ton. Here is some advice for school: 6. Work smart, not hard. Also, if you are like me, It helps to have a few subjects I can switch between so things don't become too repetitive. Or, have a book you enjoy reading as a reward every time you solve a problem. I find videos to be too distracting for this to work, but I can work and listen to audio books or music. Just pause it if it gets too distracting, or use a fidget toy to get some stress out of your body. If you are too stressed, take a moment to take some deep, slow breaths, then try again. It isn't how many times you fail, but how many times you get back up. Also, it is okay to admit you don't know what you are doing, and get some help. 7. Do easy homework first, then leave the hard stuff for last. This helps build my confidence and get into a flow to help me get through the hard stuff. 8. As tempting as it is, we don't think well when we are tired. We all need sleep to function properly, and that includes you. Get some sleep and try again in the morning. Your health is more important than your grades. If you are worried, ask your teacher for more time, or talk to a school counselor to see what ingenious ways they can help you. I am still learning, but those habits are super healthy for me. I am trying to make a schedule so I have time to recover from the days I run, and to allow my body to continue to slowly lose weight instead of going into a big calorie deficit and feeling crazy. It is tempting to want to lose a lot of weight fast, but it is rare for people who lose weight fast to keep the weight off because of hunger and hormone levels. So, slow and steady wins the race, because my body hates being hungry, haha. Also, good luck with school! 😊 Edit: Fixed some information and spelling mistakes.
Can you imagine how frustrating it is for me who've lost 130 pounds to be stuck at 20% BF and need to starve to get below that. Man I'm really happy about all this weight I've lost and I'd recommend Intermittent Fasting because it's the "easy way out". I was losing weight and it wasn't that hard, wasn't that hungry, then I stopped IF (when my diet journey was finished) and everything went to hell, I started binge eating and I was in horrible moods all the time, angry at everyone... STICK to what works for you, IF was the best way for me because I wasn't strong enough to stay on a normal deficit, I had tried diets and saw nutritionnists and nothing ever worked and this "eating window" was just perfect for me. This would be my advice for obese people in NEED to lose a lot of weight and be healthy. I would not recommend IF for a cut or just 20lbs weightloss. The hormone part about ghrelin when you're 10% BF triggerred me ahahah. Twas just some thoughts for normal people, not the ones trying to be shredded for bobybuilding competitions lol. Time for me to build some muscle now, terrible genetics but I'll try as hard as I can.
@@KaliKali-hv9bt For me it's way easier to eat 2 big meals and be full than 4-5x 400 calorie meals lol, it just opens your appetite. problem with IF is that it's just not optimal for muscle growth :/
omg...I had that feeling today of feeling like 'what's wrong? I should be feeling hungry but I'm not!!! This video came right on time. You touched on points I didn't realize I have been having. Thank you.
Great video! What you explain at the 6:00 minute mark is very important! This is exactly how an obese person feels every day, and why it is so hard to break the cycle of binge eating! I have been over 300 lbs for most of my adult life and a 5000 calorie day used to be the norm for me. It’s probably messed up hunger hormones from the processed foods.
Personally, I like feeling a bit hungry in the mornings to afternoon. I wake up at 8 am, have my coffee, then another, work on some projects & then go for a walk. Back by 1 pm, then I'll start eating. It honestly requires no real willpower to do so, sort of fasting I guess, but not really since I don't restrict myself. It's just a habit. I also do have a protein shake in the morning so also technically not fasting for that reason. My favorite satiety meal? French Toast. The simplest version, just a flax egg for those omega 3s & binding effect, milk, vanilla, cinnamon and stevia. Drench it in Walden Farm's syrup & 4 slices keep me full until dinner.
I-F is the way to go people! 2 meals a day maybe 3 , or 2 meals and a smaller meal in between , works for me! I'm planning on keeping this way of eating for life!😁
I read an article (can’t remember where) and it suggested that some people are fast burners and some are slow burners, which is why some don’t feel as hungry on not much food and others need more Both bf and I are big eaters, so we have to stick to filling voluminous foods
Great video as always! 👏 I would love a video more about something you did discuss in this video about when you are lean and not feeling hunger up until you eat your first meal and then feel constant hunger after each meal? I know I didn’t put it in exactly how you had addressed it, but a more in depth discussion of that would be interesting and informational! Thanks Paul!
Best way to feel full is eating high-volume, high-fiber foods: fruits and veggies. Calorie density is so key. Go for low calorie density high volume foods 👍🏼
That's me when I'm really lean. I may not be that hungry but food is the gateway drug. Once I do it my hunger is on and poppin! PS congrats on 200K!!!!!
Same here. Isn’t it frustrating??? From what I’ve researched over the years, it has to do with leptin vs grehlin levels. Don’t ask me which is which is can never keep them straight lol. But one is your satiety levels and the other are your hunger levels. From what I understand, and as you and me both personally experience, is that for some reason the hunger level signals release in the evening more so with some people and the satiety level hormone reduces. Not a good thing for those trying to get very lean. Again, I’m no doctor but these are some answers I’ve come up with in my research. Best of wishes!
I’m so mad at myself constantly. I began working out again 3.5 yrs ago after a long layoff, so initially everything I did worked with diet, lifting and cardio. Lost 40 lbs in just around 5 months. Fast forward to now, I’ve progressed in my training routine and gained so much more knowledge about diet, but I’ve gained back probably 20 lbs and it’s not mostly muscle. Now, every time I have a few good days where I hit all my numbers and create a good deficit, I go overboard on a cheat meal or I’ll go several days in a row where I exceed my numbers. I’m probably 25-30% body fat and feel like I’m just spinning my wheels not getting anywhere. My training is intense and well thought out, so is my diet but I just don’t stick to it enough. These days, at age 46, my body will not forgive such sins. 10 years ago, sure. Not now. Not anymore. I also refuse to go the TRT route so I don’t want to even consider that even though I know it could help. Just frustrated is all because I know how hard I work. You’re so right about the mental aspect to this especially as we age. My utmost respect to everyone that can do the difficult things that I just can’t seem to do so far. Anyways sorry for the rant everyone, I’m just mad at myself when I look at my results and know they could be infinitely better if I were more consistent with my diet. It’s SO hard for me. Almost like I have another person take over my mind and body some evenings and can’t seem to stop myself from eating when I know I shouldn’t. Ugh. I want to be 20 again lol.
I’m dropping weight and I’m still eating ice cream and cookies plus my meals while still hitting my target macros. I just buy the mini pack cookies and the mini individually packed ice creams. I still get to feel like I’m not on a strict diet yet still hitting my macros. Just a tip for people.
Yeah… that’s the point… from under 12% is where hunger becomes an issue… up to that point, it’s rather easy… the single digit stuff takes discipline and it’s for sports… not for health…
Agreed. 10% is my limit. If I start dipping below that, it works for a few weeks, probably was 9% at the lowest, but eventually I just mentally break. No idea how those bodybuilders get down to 5% without going clinically insane.
I had a sweet tooth earlier at work, i had a sweet potato in my lunch bag, i nooked it in the microwave and added 1 tbsp sun butter it was delcious and definitely helped with the cravings. I always carry lots of fruits and vegetables with me.
You need to really focus on differentiating between hunger, cravings and boredom. Eat a high volume, high fiber, low calorie meal then drink a lot of water after a meal, or a diet soda, and forcing yourself to wait 20 to 30 minutes before you decide to go back for more can help. Oh and another thing that's kinda neat trick is when you've hit the calories you want for a meal or the day, but you're still looking around for a snack, force yourself to drink a few scoops of psyllium husk. It won't taste good, but the expansion in your stomach will kill your cravings long enough to get to sleep.
Got to eat those dense foods. If I eat a big salad for dinner moderate dressing with a nice source of protein I feel full and feel great in the morning.
Am in a deficit now prepping for a photoshoot and i realised the number 1 ultimate carb source for satiety is none other than the russet potato , its like 400g of it for a meal is so filling that nothing comes close to it 😱
@@PaulRevelia, I'm having a very difficult time losing my pot belly. I've lost 40 pounds by cutting back on everything over the past 10 months and eat a healthy diet but my pot belly just won't come off. Many times I try to fast to create a caloric deficit but the results are still not there. Any suggestions? Like why am I not getting the proper calorie deficit with fasting to burn off my pot belly?
@@JTDyer21 because it's not about cutting back or being healthy...that's a great start but you need to be creating a caloric deficit. How many calories do you eat, how much activity do you have each day...this is where the deficit is created.
💯🙌💯Thank you, love this. Ya I add broccoli slaw to everything to add volume 😂We are so grateful that even though you’re super busy you still manage to provide great content every time. So grateful, thank you 🙏👌👌
Subscribed. I'm currently in school to become a personal trainer, and I can only learn from your channel. Greetings from Croatia and keep up with the great work ✌️
I can easily deal with hunger as long as I have anxiety under control. If I´m anxious I could eat until exploding and even then I would want to eat more.
Peeling a couple of mandarin oranges and having them with tea, for me, completely kills my hunger. Also, eating only 1 1/2 to 2 nice meals (as opposed to 3 or more tiny meals - I hate tiny meals!) works best for me when I need to lose weight.
Dieting is super easy, until you get below 10%. I hit 5.4% last year (bodpod). Last weeks were insane. Never felt so bad. Afterwards I was messed up for months with GI issues and mental health issues. Had to take months off work. How long was I that lean? 2 weeks. Was it worth it? Hell yeah. Didn't even compete. Just did it for the hell of it.
What's your thoughts on sugar free foods "triggering" your body to crave more sugar thus you end up eating a lot of sugary foods you wanted to avoid in the first place?
Forget it. If you are over 10% body fat and I am standing in the kitchen late evening, I want something to eat, even if I am not hungry and have no cravings. I just love food.
Jose Mama Protein pancakes are full of carbs. I was talking about the satiating effect of protein and fiber. If you’ve watched any videos on my channel you’d see that a starvation diet is the opposite of my approach. Protein is the building blocks of muscle development so being overrated is quite the opposite.
Right now im trying to find more low calorie dense foods that are easily digested. I used to be morbidly obese and have lost alot of weight by filling my plate with veggies but then i would have so many bowel issues. I also experimented with keto and carnivore but found that i would much rather eat about 100 to 125 grams of carbs . the easiest carbs to digest arent that filling. Now im missing out on the what i would call salad technique. Any way ... any ideas for food that will fill my plate with out high calories or binding me up would be appreciated. Thanks.
I've been on 19% body fat for a while, and can't seem to break that barrier. (Going by aria scale so not sure how accurate it is) Any advice on getting to 15-16% range? I'm 6'5" 205lbs I lift 4x a week and run a lot, also have been trying the incline fat burn walking that you do. Thanks!
Hey coach. Is it normal to sometimes never feel full or satiated? I’ve been dieting for over 5 weeks but I’m taking a diet break now and I feel like the second day of the break I was not really getting full or satisfied at all. Thanks for the help!
What foods do you eat? It really depends for me on exactly what I eat. Not many foods actually give me that "full" sensation. The best food for satiety by far? Just boiled potatoes with salt and pepper. If I eat 600-700 calories of boiled potatoes, I feel as full as if I ate 2,500 calories of pizza or 2,000 calories of burgers and fries.
@@KineticSymphony I eat mostly whole foods. Eggs in the morning with some protein bread, low fat cheese or greek yogurt. Lunch could be grilled chicken, beef, salmon with some kind of side like sweet potatoes or some rice, and a salad. I like to eat fruits for snacks if I get really hungry or before a workout. For dinner I'd have maybe tuna, a protein shake or some snack depending on my protein intake for the day and my calorie budget. So as you can see I'm eating very clean for the most part but that day I just had watermelon for breakfast and consumed most of my calories for lunch and dinner. I was not feeling satiated no matter what and I could have continued eating but I stopped as I'm still tracking throughout my diet break and I don't want to overeat and have digestion problems or put on body fat.
I am eating 1500 calories clean eating doing workout 5days in a week but not loosing weight. Most of the time I face weight fluctuation. Daily I am demotivated when I see my bulky tummy and weight fluctuation 😭😭
You just aren’t in a calorie deficit unfortunately... if 1500 calories is already too low for you and you don’t want to go lower in calories, I’d recommend Trying to build up your metabolism before trying to lose weight.
hey coach, why do sometimes i think i need to decrease my calories even more because iam not hungry alot but i feel absolutely crap/no energy in the gym and have no energy at all to go out for a walk? do i have to lower calories or is it just mind games?
Not your coach but I think maybe up your carbs on workout days to give you the energy for the day and the gym also the things in food that your eating can be the cause of that aswell maybe your eating not as nutritious food,
I know that this is gonna sound kinda weird but i started my cutting diet before 3-4 mounths maybe. I lost a lot of body fat i think i started at 17% and now am around 12-13 %. I lost fat almost everywhere except the belly. I can see my abs but they are not super shreded.However am still loosing weight , i see the scale going down but i dont really see much improvement in my belly boddy fat area. Last 1 week my hunger increased drasitcally.Am not sure if i should start my reverse diet now and start increase calories really slowly or i should push the deficit even furthure. I would be really happpy if you can give me an advice Paul !
I’m still hung up on my carbs, I need the best way to get them in for the first meal and what should it be?? And what would be the best carbs before my workout? Pretty much the rest of the day I do protein and hydrate close to 160 grams of protein at least 90 ounces of water! Sorry for the rant ! And Thanks!
That's actually easy, because you are so busy you just have to learn to eat well! Plan meals ahead. Weight loss is about your diet so take care of that, kick ass at work!
Kale, arugula,spinach, watercress, tuna scramble eggs and a bag of flaming hot Doritos I’m good and a protein shake . Just plan ahead otherwise u gone over eat your ass off.
and? Those Dr's are selling something. I also believe Dr. Berg is a Chiropractor....not exactly a nutrition expert. Just so happens those low insulin diets they promote are also low calorie.
Yes I'm documenting how currently and have been working on a documentary for the past year on myself and doing this. 310 and now 157. #1man1year150 Editing starts soon I'd love to talk to you about this man
The willpower quote is gold. The less you are tempted, the less chance of giving into temptation.
Managing hunger has been the hardest and most interesting part of fat loss for me. Discovering how the body works and how to trick it into thinking its full. Increasing volume and protein has been very helpful.
I use sugarfree gum, sf jello, protein fluff, diet soda, shiratakki noodles, erythritol, pickles, chicken broth to curn sweet/fruity/salty cravings
Thanks for sharing!!
@@PaulRevelia i agree with the eating part, i can go allday without eating but once i start i need to put gum in my mouth to prevent eating, is the jump in insulin the cause?
Thanks pal
The only time im not hungry is when im fasting. So alternate day fasting is my go to. Sometimes you hear people say keto kills hunger. I love keto but im always hungry. Can eat up too 5000 calories with ease
My clients on Keto tell me they get hungry like others but that could be more adaptive and also food choices!
Same for me. I was always hungry, as always, and calories added up fast
Yep I've never leaned out as quickly or effectively as when I do 48-72hr fasts. Spares muscle too. Secret to life
@@PaulRevelia My question is, once you lose the weight, do you still have to keep that same calorie deficit to maintain the weight?
Low calorie dense foods, with more volume than last time.
More fiber
Be a circle. Eat anabolic French toast.
Coach Greg fake account?🤔
Buy his freaking cookbook
Less hungry than last time !
Omg yes! Crazy how I’m hungrier after I eat lol...meal prepping and discipline is key!
Right!!
I don't really have issues with hunger, it's fatigue I struggle with the most, as a full time uni student if I'm in a caloric deficit, I lose a lot of my mental agility which leads to me not retaining information properly. Dieting is not for uni students! Think I'm gonna have a go at recomping and just cut calories only when I'm on a term break.
I used to be really tired as well, but I was able to fix that. All of our bodies are different, but here are some things that are helping me so far:
1. Eating at regular times every day, and eating more frequent but smaller meals. This boosts your metabolism and trains your body to not stress over if you will eat or not. So far I have 4 meals a day, and if I get off my food schedule I become more hungry.
2. Staying hydrated all day. I carry a half gallon water bottle with me all day and I sip on it occasionally until it is all gone around 7pm. Without it I become more anxious and hungry.
3. Big glass of orange juice (half water half orange juice) with breakfast in the morning, with supplements. For me this is a women's multi vitamin, omaga-3, and vitamin D3. Omega-3 helps with brain health and memory retention, so you might want to try that. Thanks to this I don't have to eat much to feel full in the morning.
4. I exercise every day at the same time, but also listen to my body. If I don't feel well, I will go for a walk instead of a run, make sure I do proper warm-up and cool-down exercises, stretch, and take a warm shower at the end. Exercise is so good for your mental health, if someone put those benefits into a pill they would be the richest person on earth.
5. Wake up and go to sleep at the same time EVERY DAY, this way your body gets into a rhythm. It is tempting to stay in bed on your days off, but when I do I feel tired all day... I find if I go for a walk and do a few chores, I can go to sleep early and not have any bad side-effects. So, you MUST wake up at the same time each day, but you can go to sleep early if you need it. This has helped me a ton.
Here is some advice for school:
6. Work smart, not hard. Also, if you are like me, It helps to have a few subjects I can switch between so things don't become too repetitive. Or, have a book you enjoy reading as a reward every time you solve a problem. I find videos to be too distracting for this to work, but I can work and listen to audio books or music. Just pause it if it gets too distracting, or use a fidget toy to get some stress out of your body. If you are too stressed, take a moment to take some deep, slow breaths, then try again. It isn't how many times you fail, but how many times you get back up. Also, it is okay to admit you don't know what you are doing, and get some help.
7. Do easy homework first, then leave the hard stuff for last. This helps build my confidence and get into a flow to help me get through the hard stuff.
8. As tempting as it is, we don't think well when we are tired. We all need sleep to function properly, and that includes you. Get some sleep and try again in the morning. Your health is more important than your grades. If you are worried, ask your teacher for more time, or talk to a school counselor to see what ingenious ways they can help you.
I am still learning, but those habits are super healthy for me. I am trying to make a schedule so I have time to recover from the days I run, and to allow my body to continue to slowly lose weight instead of going into a big calorie deficit and feeling crazy. It is tempting to want to lose a lot of weight fast, but it is rare for people who lose weight fast to keep the weight off because of hunger and hormone levels. So, slow and steady wins the race, because my body hates being hungry, haha.
Also, good luck with school! 😊
Edit: Fixed some information and spelling mistakes.
Can you imagine how frustrating it is for me who've lost 130 pounds to be stuck at 20% BF and need to starve to get below that. Man I'm really happy about all this weight I've lost and I'd recommend Intermittent Fasting because it's the "easy way out". I was losing weight and it wasn't that hard, wasn't that hungry, then I stopped IF (when my diet journey was finished) and everything went to hell, I started binge eating and I was in horrible moods all the time, angry at everyone... STICK to what works for you, IF was the best way for me because I wasn't strong enough to stay on a normal deficit, I had tried diets and saw nutritionnists and nothing ever worked and this "eating window" was just perfect for me.
This would be my advice for obese people in NEED to lose a lot of weight and be healthy. I would not recommend IF for a cut or just 20lbs weightloss.
The hormone part about ghrelin when you're 10% BF triggerred me ahahah. Twas just some thoughts for normal people, not the ones trying to be shredded for bobybuilding competitions lol.
Time for me to build some muscle now, terrible genetics but I'll try as hard as I can.
Dr.Monkey-Kong OHwow, thanks for shaing that. Interesting. I like IF too...I cannot just eat a normal meal and be ok with it.
@@KaliKali-hv9bt For me it's way easier to eat 2 big meals and be full than 4-5x 400 calorie meals lol, it just opens your appetite.
problem with IF is that it's just not optimal for muscle growth :/
I can confirm, that if you binge watch Paul's videos you will find all questions of life answered.😉 Thank you Paul!😊
Rumor is if you hit subscribe you gain 10% lean body mass immediately!
@@PaulRevelia I gues the bell icon must have messed up the magic😇 oh well. No regrets.
Fasting is probably the best way also congrats on 200k man I've been following you since around 60k subs ❤️
I find eating between 1pm and 8pm really helps minimize hunger.
I love the way you smile at the starting and ending of each video.
Great video . Love the behavior/goal orientation
Thank you
omg...I had that feeling today of feeling like 'what's wrong? I should be feeling hungry but I'm not!!! This video came right on time. You touched on points I didn't realize I have been having. Thank you.
Awesome
Great video! What you explain at the 6:00 minute mark is very important! This is exactly how an obese person feels every day, and why it is so hard to break the cycle of binge eating! I have been over 300 lbs for most of my adult life and a 5000 calorie day used to be the norm for me. It’s probably messed up hunger hormones from the processed foods.
This is a very good topic. Good information
Thank you
Personally, I like feeling a bit hungry in the mornings to afternoon. I wake up at 8 am, have my coffee, then another, work on some projects & then go for a walk. Back by 1 pm, then I'll start eating. It honestly requires no real willpower to do so, sort of fasting I guess, but not really since I don't restrict myself. It's just a habit. I also do have a protein shake in the morning so also technically not fasting for that reason.
My favorite satiety meal? French Toast. The simplest version, just a flax egg for those omega 3s & binding effect, milk, vanilla, cinnamon and stevia. Drench it in Walden Farm's syrup & 4 slices keep me full until dinner.
Kinetic Symphony Same. I like coffee with a lil cream on an empty stomach until 12 or 1pm.
This man body is goal. I keep sending his channel to my husband, hopefully he will learn something.
lol
I-F is the way to go people!
2 meals a day maybe 3 , or 2 meals and a smaller meal in between , works for me! I'm planning on keeping this way of eating for life!😁
Works for me also. I eat 2 high protein meals and a small snack in an 8 hour window.
@@joannapatterson4625 I'm curious, how much protein do you consume a day?
knight Raider approx 130 to 160 g per day
I read an article (can’t remember where) and it suggested that some people are fast burners and some are slow burners, which is why some don’t feel as hungry on not much food and others need more
Both bf and I are big eaters, so we have to stick to filling voluminous foods
Great video as always! 👏 I would love a video more about something you did discuss in this video about when you are lean and not feeling hunger up until you eat your first meal and then feel constant hunger after each meal? I know I didn’t put it in exactly how you had addressed it, but a more in depth discussion of that would be interesting and informational! Thanks Paul!
Best way to feel full is eating high-volume, high-fiber foods: fruits and veggies. Calorie density is so key. Go for low calorie density high volume foods 👍🏼
Thanks for the tips!
Great to the point information, no boring bullshit
Congrats on the 200k subs Paul, been watching you for over a year now and your advice has helped me a ton, thank you.
I appreciate that!
That's me when I'm really lean. I may not be that hungry but food is the gateway drug. Once I do it my hunger is on and poppin! PS congrats on 200K!!!!!
Thanks for the info! I like how you teach that different things work for different people so simple👌🏾
Why do I get so hungry at night? I do fine all day but then I swear I turn into a werewolf at night and can't stop eating at night.
Boredom? I guess cause we're keeping ourselves busy and active during the day so its easy to forget about food.
Same here. Isn’t it frustrating??? From what I’ve researched over the years, it has to do with leptin vs grehlin levels. Don’t ask me which is which is can never keep them straight lol. But one is your satiety levels and the other are your hunger levels. From what I understand, and as you and me both personally experience, is that for some reason the hunger level signals release in the evening more so with some people and the satiety level hormone reduces. Not a good thing for those trying to get very lean. Again, I’m no doctor but these are some answers I’ve come up with in my research. Best of wishes!
I get bored at night and have more time to think. The same feeling happens when I have nothing to do in the day time
Just do 48-72hr fasts, helps hormones and spares muscle. If Jay Cutler and Tom Platz fast you can too
I’m so mad at myself constantly. I began working out again 3.5 yrs ago after a long layoff, so initially everything I did worked with diet, lifting and cardio. Lost 40 lbs in just around 5 months. Fast forward to now, I’ve progressed in my training routine and gained so much more knowledge about diet, but I’ve gained back probably 20 lbs and it’s not mostly muscle. Now, every time I have a few good days where I hit all my numbers and create a good deficit, I go overboard on a cheat meal or I’ll go several days in a row where I exceed my numbers. I’m probably 25-30% body fat and feel like I’m just spinning my wheels not getting anywhere. My training is intense and well thought out, so is my diet but I just don’t stick to it enough. These days, at age 46, my body will not forgive such sins. 10 years ago, sure. Not now. Not anymore. I also refuse to go the TRT route so I don’t want to even consider that even though I know it could help. Just frustrated is all because I know how hard I work. You’re so right about the mental aspect to this especially as we age. My utmost respect to everyone that can do the difficult things that I just can’t seem to do so far. Anyways sorry for the rant everyone, I’m just mad at myself when I look at my results and know they could be infinitely better if I were more consistent with my diet. It’s SO hard for me. Almost like I have another person take over my mind and body some evenings and can’t seem to stop myself from eating when I know I shouldn’t. Ugh. I want to be 20 again lol.
I’m dropping weight and I’m still eating ice cream and cookies plus my meals while still hitting my target macros. I just buy the mini pack cookies and the mini individually packed ice creams. I still get to feel like I’m not on a strict diet yet still hitting my macros. Just a tip for people.
It’s very hard to beat your bodies instincts of hunger. It’s a real mind game.
This happens to me too I don’t even realize why I’m looking in the pantry for something. I do like to feel a little hungry at night
Yeah… that’s the point… from under 12% is where hunger becomes an issue… up to that point, it’s rather easy… the single digit stuff takes discipline and it’s for sports… not for health…
Agreed. 10% is my limit. If I start dipping below that, it works for a few weeks, probably was 9% at the lowest, but eventually I just mentally break. No idea how those bodybuilders get down to 5% without going clinically insane.
High fat & protein truly has helped my relationship with food.
Relationship is with people
I had a sweet tooth earlier at work, i had a sweet potato in my lunch bag, i nooked it in the microwave and added 1 tbsp sun butter it was delcious and definitely helped with the cravings. I always carry lots of fruits and vegetables with me.
Congrats on 200k, you deserve it !
Thank you so much 😀
I really find you super inspiring. Thank you for all your great content. Love it!
You are so welcome!
Intermediate fasting on off days works, but always eat breakfast when you workout.
Omg!!!!!!! I told someone this!!!!! I’m not hungry until I eat!!!!
You need to really focus on differentiating between hunger, cravings and boredom. Eat a high volume, high fiber, low calorie meal then drink a lot of water after a meal, or a diet soda, and forcing yourself to wait 20 to 30 minutes before you decide to go back for more can help. Oh and another thing that's kinda neat trick is when you've hit the calories you want for a meal or the day, but you're still looking around for a snack, force yourself to drink a few scoops of psyllium husk. It won't taste good, but the expansion in your stomach will kill your cravings long enough to get to sleep.
Got to eat those dense foods. If I eat a big salad for dinner moderate dressing with a nice source of protein I feel full and feel great in the morning.
Perfect
That story at 6:20, when you said you start looking in your pantry spontaneously and subconsciously, that hit me hard
Awesome info!!! This is exactly the stuff i am constantly telling my clients. Love it, keep it up Paul.
Am in a deficit now prepping for a photoshoot and i realised the number 1 ultimate carb source for satiety is none other than the russet potato , its like 400g of it for a meal is so filling that nothing comes close to it 😱
Nice one
Best videos on youtube
Just cutting out sweets alone can help you lose weight. Sugar addiction is very real.
i eat sweets every day, still get shredded, not necessary. addiction is personality based not the problem of the sugar. It's just calories.
@@PaulRevelia, I'm having a very difficult time losing my pot belly. I've lost 40 pounds by cutting back on everything over the past 10 months and eat a healthy diet but my pot belly just won't come off. Many times I try to fast to create a caloric deficit but the results are still not there. Any suggestions? Like why am I not getting the proper calorie deficit with fasting to burn off my pot belly?
@@JTDyer21 because it's not about cutting back or being healthy...that's a great start but you need to be creating a caloric deficit. How many calories do you eat, how much activity do you have each day...this is where the deficit is created.
@@PaulRevelia, ok I'll keep trying. Thank you.
💯🙌💯Thank you, love this. Ya I add broccoli slaw to everything to add volume 😂We are so grateful that even though you’re super busy you still manage to provide great content every time. So grateful, thank you 🙏👌👌
Subscribed. I'm currently in school to become a personal trainer, and I can only learn from your channel. Greetings from Croatia and keep up with the great work ✌️
Awesome career
Paul do you have any tips for killing late night cravings?
I can easily deal with hunger as long as I have anxiety under control. If I´m anxious I could eat until exploding and even then I would want to eat more.
Good video. Thank you for sharing
Absolutely brilliant video
Many thanks!
One hell of a video today👍. Being saziated is everything .( especially when u love to cook ! )
Great video thanks coach !!
Peeling a couple of mandarin oranges and having them with tea, for me, completely kills my hunger. Also, eating only 1 1/2 to 2 nice meals (as opposed to 3 or more tiny meals - I hate tiny meals!) works best for me when I need to lose weight.
Best way is to lower insulin levels. You'll have better results fasting for 20hrs 4 hrs eating window. It will increase HGH levels and many benifets.
Congrats on the 200k subs! You deserve them. 👍
Thank you Liz
Thank you for the video
Dieting is super easy, until you get below 10%. I hit 5.4% last year (bodpod). Last weeks were insane. Never felt so bad. Afterwards I was messed up for months with GI issues and mental health issues. Had to take months off work. How long was I that lean? 2 weeks. Was it worth it? Hell yeah. Didn't even compete. Just did it for the hell of it.
congrats for your 200k cheers from France👏 💪
Thanks 🙏
Nice tips, awesome video coach 💪
well said
thank you
Welcome!
Great content!
Very precise 💯👌🏻
Thank you 🙌
What's your thoughts on sugar free foods "triggering" your body to crave more sugar thus you end up eating a lot of sugary foods you wanted to avoid in the first place?
Nonsense imo
Sugar free foods work for some people but for other people it triggers cravings for sugary foods.
I find if I eat between 2pm to 10pm (If) I feel full as I’m always eating. As appose to eating all through out those smaller meals are two far between
Forget it. If you are over 10% body fat and I am standing in the kitchen late evening, I want something to eat, even if I am not hungry and have no cravings. I just love food.
When you said gummy bears I said ahhhhhh gummmyyyy beeaaarrrsssss 😂
Eat high fiber, satiating foods like protein pancakes 😁🥞💪
Boom
Jose Mama ??
@@Coach_Jose Quite the opposite is true IMO. All macros are important but protein is essential for muscle building.
Jose Mama Protein pancakes are full of carbs. I was talking about the satiating effect of protein and fiber. If you’ve watched any videos on my channel you’d see that a starvation diet is the opposite of my approach. Protein is the building blocks of muscle development so being overrated is quite the opposite.
@@Coach_Jose do you even know what starvation mode is?
I'm guilty of being more hungry after eating a full meal. I drink water or tea and eat a handful of pecans to take the edge off.
Am i still losing fat if i'm on a weight loss plateau? my scale stopped moving for 4 days now, i eat like 600cals a day and walking for an hour.
Walking for an hour is not much exercise at all. Why not jog or sprint? Or even walk more than last time?
Paul do you do online coaching internationally?
Absolutely
I'm at 13 bf and im getting soo freaking hungry and im not at my 10 percent goal. Even now as I write im so hungry
Right now im trying to find more low calorie dense foods that are easily digested. I used to be morbidly obese and have lost alot of weight by filling my plate with veggies but then i would have so many bowel issues. I also experimented with keto and carnivore but found that i would much rather eat about 100 to 125 grams of carbs . the easiest carbs to digest arent that filling. Now im missing out on the what i would call salad technique. Any way ... any ideas for food that will fill my plate with out high calories or binding me up would be appreciated. Thanks.
I've been on 19% body fat for a while, and can't seem to break that barrier. (Going by aria scale so not sure how accurate it is) Any advice on getting to 15-16% range? I'm 6'5" 205lbs I lift 4x a week and run a lot, also have been trying the incline fat burn walking that you do. Thanks!
Stupid question but is 500kcal consider a huge deficit? I'm asking this because on average that is the number that is recommended the most
Might be more sustainable to stay between your BMR and TDEE.
Hey coach. Is it normal to sometimes never feel full or satiated? I’ve been dieting for over 5 weeks but I’m taking a diet break now and I feel like the second day of the break I was not really getting full or satisfied at all.
Thanks for the help!
that's those hunger hormones kicking back on, pretty normal if you are lean!
@@PaulRevelia I’m not that lean though I’d estimate around 18-19% body fat. I am a male btw.
What foods do you eat? It really depends for me on exactly what I eat. Not many foods actually give me that "full" sensation.
The best food for satiety by far? Just boiled potatoes with salt and pepper. If I eat 600-700 calories of boiled potatoes, I feel as full as if I ate 2,500 calories of pizza or 2,000 calories of burgers and fries.
@@KineticSymphony I eat mostly whole foods. Eggs in the morning with some protein bread, low fat cheese or greek yogurt. Lunch could be grilled chicken, beef, salmon with some kind of side like sweet potatoes or some rice, and a salad. I like to eat fruits for snacks if I get really hungry or before a workout. For dinner I'd have maybe tuna, a protein shake or some snack depending on my protein intake for the day and my calorie budget. So as you can see I'm eating very clean for the most part but that day I just had watermelon for breakfast and consumed most of my calories for lunch and dinner. I was not feeling satiated no matter what and I could have continued eating but I stopped as I'm still tracking throughout my diet break and I don't want to overeat and have digestion problems or put on body fat.
Coach u mean food volume for a calorie deficit or increase cardio at maintenance calorie?
I am eating 1500 calories clean eating doing workout 5days in a week but not loosing weight. Most of the time I face weight fluctuation. Daily I am demotivated when I see my bulky tummy and weight fluctuation 😭😭
You just aren’t in a calorie deficit unfortunately... if 1500 calories is already too low for you and you don’t want to go lower in calories, I’d recommend Trying to build up your metabolism before trying to lose weight.
Eat for maintenance weight. Do for 2 weeks. It will help your body reset. Then continue dieting slowly
hey coach, why do sometimes i think i need to decrease my calories even more because iam not hungry alot but i feel absolutely crap/no energy in the gym and have no energy at all to go out for a walk? do i have to lower calories or is it just mind games?
Not your coach but I think maybe up your carbs on workout days to give you the energy for the day and the gym also the things in food that your eating can be the cause of that aswell maybe your eating not as nutritious food,
Popcorn and protein shakes 😂
I know that this is gonna sound kinda weird but i started my cutting diet before 3-4 mounths maybe. I lost a lot of body fat i think i started at 17% and now am around 12-13 %. I lost fat almost everywhere except the belly. I can see my abs but they are not super shreded.However am still loosing weight , i see the scale going down but i dont really see much improvement in my belly boddy fat area. Last 1 week my hunger increased drasitcally.Am not sure if i should start my reverse diet now and start increase calories really slowly or i should push the deficit even furthure. I would be really happpy if you can give me an advice Paul !
Then you’re no where near 13% bf then
I’m still hung up on my carbs, I need the best way to get them in for the first meal and what should it be?? And what would be the best carbs before my workout? Pretty much the rest of the day I do protein and hydrate close to 160 grams of protein at least 90 ounces of water! Sorry for the rant ! And Thanks!
Plain oatmeal and sweet potatoes
Eric Thank you Brother 💪
Try "will power" on diarrhea.
My only downfall is peanut butter lol
1:15
7 likes but no views......🤔 I'm questioning that lol
first you click the like button, then you watch, lol
We gotch you Mr.Revelia🙌💪
Question how do you lose weight working 18 hrs a day having 2 jobs?
That's actually easy, because you are so busy you just have to learn to eat well! Plan meals ahead. Weight loss is about your diet so take care of that, kick ass at work!
Kale, arugula,spinach, watercress, tuna scramble eggs and a bag of flaming hot Doritos I’m good and a protein shake . Just plan ahead otherwise u gone over eat your ass off.
PAUL REVELIAAAAAAAA love ya bro! no homo :-)
can you doit without steroids?
yep!
I never was full from a banana 😅
You say insulin doesn't affect fat loss at all, but some renowned doctors say otherwise
and? Those Dr's are selling something. I also believe Dr. Berg is a Chiropractor....not exactly a nutrition expert. Just so happens those low insulin diets they promote are also low calorie.
I'm always hungry.
Laurin?
Yes
I'm documenting how currently and have been working on a documentary for the past year on myself and doing this.
310 and now 157.
#1man1year150
Editing starts soon
I'd love to talk to you about this man
Amazing
500calories is a HUUUGE deficit? No 😂 it’s very negligible.
It is if you only weigh 100lbs in a rainstorm. 500 is huge when your maintenance is 1250. Try surviving on black coffee, 5 apples and an egg a day.
😁
your traps look quite overpowering!
I think I have a good insertions and I do love to train them
it certainly seems to work for you, whatever youre doing