If your goal is to lose weight, burn fat, and flatten your belly, one thing that you’ll need to get used to is being comfortable being uncomfortable. And by ‘uncomfortable’, I mean your ability to deal with the discomfort of being a little hungry.
It’s interesting that at the first signs or sensations of ‘hunger’, we start going crazy looking for the next thing to put in the hole under our nose.
Most people’s idea of hunger is that you’re either hungry or you’re not. If you think about it, hunger has a range of different intensities.
It might be easier to look at hunger on a scale of 1 to 10, with 1 being you’re so hungry that everyone is beginning to resemble a juicy piece of BBQ’d meat and 10 being you’re so stuffed, one more bite and you will explode…literally…
With that said, I’m not encouraging that you starve yourself and try to get to a 1 on the scale, especially if you’re a hangry type of person…
Assuming that you are eating an adequate amount of food throughout the day, I would say that on most days, you should be going to bed with your tummy feeling slightly unsatisfied – a little hungry. lets say between a 5 and 7 on the scale.
What most people don’t understand is that now-a-days in our society, our lifestyles are becoming less active and our meal portions larger. I came to this realization when I started using a meal prep service and saw how small the portions were but how many calories were in each meal… Prior to that, I was eating healthy meals at home and I didn’t realize that I was very much overeating.
Now as simple as this practice may be, it may take some time getting used to. I mean lets face it, this urge may have been causing you to react mindlessly by attacking the fridge and cupboards for months or even years now.
So be patient and self-compassionate.
Here’s how you can begin practicing getting comfortable being uncomfortable so you can finally start seeing the fat melt away overnight:
♦ Eat Slowly – When’s the last time you actually tasted your food, smelled your food, felt your food as you chomp down on it? For many people (including myself) eating has become and unconscious act. We’re not even aware of what’s going on because we’re lost in our thoughts and trying to get to the next thing on the to-do list. If it takes approximately twenty minutes or so for our belly’s to signal to our brains that we’re full, and you’re finishing your meal in less than 5 minutes…there’s a good chance your overeating.
♦ Stop Eating At 80% Full – So you’re in the middle of eating your meal (slowly and consciously) and there’s still some food on your plate. And because you’re eating mindfully, you can sense that the next 2-4 bites are going to leave you fully satisfied. So what’s the worst that could happen if you put the fork down now? Maybe even as you read that, you get a little anxious for whatever reason that more than likely sparks from an earlier period in life. If this makes you feel uneasy, don’t worry. You can take it slow. When you’re a few bites away from being satisfied, try to stop eating for a five, ten, or twenty minutes and see how you feel. If you really need to, you could start with only one minute and build up from there. Little by little you’ll build up that tolerance and you will feel more in control.
If you’ve been struggling with weight/fat loss, these two habits are the foundation of nutrition habits that sooner or later you will have to learn if you want to finally see and feel the changes you want. When you practice this, you will begin to see and feel changes every morning when you wake. This is based on the experience with people I’ve worked with and with my own experience.
I challenge you to practice this. There will be days that you are focused and make it happen. And there will be days that you forget about being mindful and catch yourself after you’ve already finished your meal. And that’s okay. It still happens to me.
I will promise you this…
Little by little, you’ll increase your body awareness and you’ll feel more in control.
Little by little you’ll see, that what has been holding you back was just a thought you had about yourself.
And thoughts are just thoughts, until you give them power.
And that is a decision…that is entirely up to you.
Thank you for reading,
~ Garret Rumbea