“A healthy, well-nourished individual can survive for weeks without food intake, with claims ranging from three to ten weeks…”

– Hacking Your Hunger. Tips for How to Suppress your Appetite.

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Be sure to check out the LifehackrDiet Video Show notes for content and links mentioned in this content.

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Be sure to check out the LifehackrDiet Podcast Show notes for content and links mentioned.
 

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“Stop eating with your eyes! Let real data influence when and how much you eat. This sounds much more draconian than it actually is. Simply put; eat sensibly, mindfully and with purpose.”

– Hacking Your Hunger. Tips for How to Suppress your Appetite.

I was winding down for the afternoon, scanning my news feed, and about to head off to prepare dinner for my family, when a spectacular picture of an aerial firefighting aircraft dropping fire retardant, on a wildfire caught my eye. The article discussed the roles of specific aircraft and the different types of fires they fight.

My mind drifted to a hunger pang and I started to calculate whether I should eat a snack before I make dinner or just muscle on through… I snapped my attention back to the image and article. Mmmm, snack or no snack? My eyes defocused, I tilted my head and the load of fire suppressant being dropped by the plane in the photo, kind of looks like a scoop of vanilla ice cream falling on the flames of…my hunger pang! I mean, the mountain top wildfire.

Disclosure: This blogpost is by no means intended to take the jobs that Wildland firefighters do, lightly, they are awesome at what they do and I highly respect their work – it’s tough, hot and dangerous! Please check out the Wildland Firefighter Foundation.

TIPS FOR HOW TO SUPPRESS YOUR APPETITE.

 

WHAT IS HUNGER?

The feeling of hunger is a physiological mechanism that is a failsafe that drives us to eat and survive until we can pass on our genes. In our modern society it has become a very effective psychological button that marketers can press causing us buy and consume more of their products.

True hunger is definitely still a huge problem in segments of our modern society, but I suspect since you are reading or listening to the LifehackrDiet, you are not suffering from food insecurity. Continuing to put this into perspective, if you are relatively healthy, and don’t have any blood-sugar related or other medical conditions, then your pangs of hunger are 99% psychological and 1% need. Don’t believe me? “A healthy, well-nourished individual can survive for weeks without food intake, with claims ranging from three to ten weeks…” – Wikipedia article on Hunger. Yikes!

UNDERSTANDING YOUR FOE

First off, I want to give credit where credit is due; Hunger thank you so much for your help in keeping our species alive over the last couple million years. Now that we number 7 billion plus and many of us are overweight, it’s time for you to go help some of the many species suffering from human influenced extinction.

In our modern, commercially saturated, mobile device toting world, where a city like San Francisco, has 39.3 restaurants per 10,000 households, our hunger is like the universe’s largest software security hole! Anyone with delicious looking food can gain entry and scramble our appetite algorithms. ENOUGH!

Stop eating with your eyes! Let real data influence when and how much you eat. This sounds much more draconian than it actually is. Simply put; eat sensibly, mindfully and with purpose. I have been using the LifehackrDiet philosophy for almost two years and I eat exotic foods, I go out to restaurants regularly and I enjoy dinner parties with friends. I eat what I want! The LifehackrDiet has trained me to eat only what I need and not to excess.

Fire danger dial-
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TAKING ACTION ON HUNGER

Now that I have made the argument that eating for you and me is really just a luxury and not a necessity (tone = facetious), let’s wrangle this out of control obsession in a way that doesn’t put you into physical and mental shock. To ensure this doesn’t happen I am going to put you in-charge of reinventing your eating so that eventually you get the same satisfaction eating the things you like, but with fewer calories.

Free-style eating
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HACKING YOUR SNACKS

To begin with, all of us are doing it wrong… We usually eat our snack out of their respective containers, grazing like a lazy cow on a warm summer afternoon. When do we stop ingesting the endless supply of delectable treats? If it takes your stomach about 20 minutes to register “we’re A-OK down here,” with your brain, that means there is another 20 minutes of unsolicited calories making it’s way down your gullet. I call this, “Free-style eating.”

Guac-and-chips-bentobox
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LEARN TO BENTO-BOX YOUR FOOD

The FIRST thing you need to do is decide on a “reasonable” amount for your snack. It must be less than the free-style eating amount because you have to take into account that 20 minutes of excess. Then take out your decided upon quantities and place them in an appropriate container/dish. Put the original packages away, and start enjoying your snack – slowly! Your goal is to place the last piece of snack on your tongue, right when your stomach says “A-OK.” Actually I give you permission to enjoy what you are eating, one mouthful at a time. Enjoy the smell, the taste, texture and really appreciate it. Put smaller quantities in your mouth each time. As an example, if you are eating nuts, don’t fill the palm of your hand and down them like a Vodka shot. Take each nut, one at a time, chew them completely and enjoy them. I call this act of portioning our food, “Bento-boxing.”

Food Hack - Guacamole and Chips - Eat to lose weight on the lifehackr diet plan.
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THE HACKING OF GUACAMOLE AND CHIPS

I often use this as my example of how to “hack” a snack because it is so clearly illustrates the LHD concepts and it is easy to understand.
The next step is to “hack” your snack into something better than the original, with fewer calories but the same satisfaction. Once I Bento-boxed the guac and chips I then started slowly reducing the quantity I ate. Over a week or two I was able to get it down to 100cal of guacamole and 150cal of chips, for a total of 250cal. Eating that everyday for a week, I’d consume 1,750cal.

Start the hacking process, by getting creative and auditioning other healthy and lower calorie substitutes for one or more of the ingredients. I prefer selecting a king-pin, one of the ingredients that I can’t live without, and keep that as a constant. In this example, guacamole rules! So I started the auditioning; carrot sticks, cucumber and zucchini spears, sweet mini peppers and sugar snap peas. All of them had their merits, but I decided on a tie; sugar snap peas and sweet mini peppers. Each of them reduced the calorie load of the snack by about 50%, maintaining the crunchy mouth-feel and even adding a delicious sweetness. When I eat this snack for a week (which I do!) I only consume 875cal which is a 50% savings over my previous iteration of the snack. To put this into perspective, eating the new version of my snack has saved me 45,500cal a year which could translate into a 13lbs weight loss!

MY SNACKING STRATEGY

Now that you know the theory of hacking your snacks, (you’ve seen an example and hopefully I’ve blown your mind with the data), let me fast forward and give you a breakdown of the types of hacked snacks I use to extinguish the wildfire of my hunger.

Remember the principle of the LifehackrDiet; YOU are the one who has to reinvent your lifestyle, not me. These are just examples to get you started.

dial-low
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LOW INTENSITY SNACKING

  • Drink a 16oz glass of water – 0cal
  • Chew a sugar-free gum – 5cal
  • 1/2 cup of seedless grapes – 31cal
  • 3 cups of Smart ’n Healthy Popcorn – 60cal
  • 1 cup of Watermelon – 45cal
  • 1 rice cake – 50cal
  • 1-2 Carrots or Celery sticks – 35cal

 

dial-med
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MEDIUM INTENSITY SNACKING

  • 1/8 cup of Roasted, unsalted Almonds – 85cal
  • 1/8 cup of Roasted, unsalted Peanuts – 80cal
  • 1 rice cake with exactly 2g of Nutella, thinly spread – 60cal
  • 1 medium Apple – 80cal
  • 1 Peach – 59cal
  • 1 small Banana – 79cal
  • 2 cup of Watermelon – 91cal
  • 1 cup of seedless Grapes – 62cal
  • 1 Outshine Mango Popsicle – 80cal

 

dial-high
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HIGH INTENSITY SNACKING

  • 1/4 cup of Roasted, unsalted Almonds – 170cal
  • 1/8 cup of Roasted, unsalted Peanuts – 160cal
  • Any combination of fruit (Apple & Banana) – 160cal
  • 6oz of Boneless, skinless Chicken breast with a rub seasoning – 180cal
  • Guacamole and Sugar snap peas/Sweet mini peppers – 125cal

There is “YOUR” world of options available for snacking. Just use the LHD guiding principles to help you hack your snacks and lose weight while you eat and enjoy, one bite at a time.

What We Covered

  • Hunger has helped Homo sapiens rule, but now it’s just a button for marketers to press.
  • People have survived not eating for up to ten weeks, which is really scary!
  • Hunger pangs are a nuisance and often make us eat when we don’t really need to.
  • If we become more aware of our own bodies through data, we might eat what and when we need to.
  • LifehackrDiet has trained me to eat what I need and not to excess.
  • Put yourself in charge and reinvent your eating to get the same satisfaction with fewer calories.
  • Did you know it takes about 20 mins for your stomach to tell you brain to stop eating?!
  • Eating out of packages is free-style eating, stop doing it!
  • Portioning out your food in reasonable quantities and putting away the packages is “bento-boxing.”
  • Eat deliberately, slowly and enjoy your food. Taste it, smell it, enjoy the texture. Eat one piece at a time.
  • Your goal is to put the last of your food in your mouth when your stomach gives the “A-OK.”
  • Hack your snacks from “free-style ’n” to “bento-boxing” and then cut their size down in size, slowly.
  • If you took control of your favorite snack you could lose about 13lbs in one year, eating it everyday.
  • You need to hack your snacks, but I give you my list of snacks from low intensity to high.
  • Your snacking universe is as big as you want it to be. Go forth and hack any snack.

 

Thanks for Reading!

LHD Podcast 009 – Hacking Your Hunger. Tips for How to Suppress Your Appetite.

To begin with, all of us are doing it wrong. We usually eat our snack out of their respective containers, grazing like a lazy cow on a warm summer afternoon. If it takes your stomach about 20 minutes to register “we’re A-OK down here,” with your brain, that means there are another 20 minutes of unsolicited calories making it’s way down your gullet. Stop eating with your eyes! Let real data influence when and how much you eat. Simply put; eat sensibly, mindfully and with purpose.

 

IN THIS EPISODE, YOU’LL LEARN:
  • Hunger has helped Homo sapiens rule, but now it’s just a button for marketers to press.
  • People have survived not eating for up to ten weeks, which is really scary!
  • Hunger pangs are a nuisance and often make us eat when we don’t really need to.
  • If we become more aware of our own bodies through data, we might eat what and when we need to.
  • LifehackrDiet has trained me to eat what I need and not to excess.
  • Put yourself in charge and reinvent your eating to get the same satisfaction with fewer calories.
  • Did you know it takes about 20 mins for your stomach to tell you brain to stop eating?!
  • Eating out of packages is freestyle eating, stop doing it!
  • Portioning out your food in reasonable quantities and putting away the packages is “bento-boxing.”
  • Eat deliberately, slowly and enjoy your food. Taste it, smell it, enjoy the texture. Eat one piece at a time.
  • Your goal is to put the last of your food in your mouth when your stomach gives the “A-OK.”
  • Hack your snacks from “freestyle ’n” to “bento-boxing” and then cut their size down in size, slowly.
  • If you took control of your favorite snack you could lose about 13lbs in one year, eating it every day.
  • You need to hack your snacks, but I give you my list of snacks from low intensity to high.
  • Your snacking universe is as big as you want it to be. Go forth and hack any snack.

Plus more about taking control of your eating habits. Eating is good, good eating is fun and healthy.

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

TAKE AWAY

There is “YOUR” world of options available for snacking. Just use the LHD guiding principles to help you hack your snacks and lose weight while you eat and enjoy, one bite at a time.

 

 

Thanks for LISTENING!

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SUBSCRIBE Don’t forget to subscribe to the show on iTunes, SoundCloud or Stitcher Radio to get automatic updates.

 

Please join the conversation and leave a comment below. I can’t wait to hear what you have to say.

 

© 2015, Man Mountain Productions, Inc.

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