I started my weight loss journey on April 6th at 225 lbs (24F 5'4). I'm doing a body recomp at the moment. I noticed there's some mixed reviews about the efficacy of a body recomp at my weight, but I also want to prioritize muscle growth since my doctor recommended it.
I did my weekly weigh-in today and noticed I dropped down to 219 and lost 3.1 inches off my waist. Of course, I wish it was a bit more than 6 lbs but I'll take the win regardless!
I know that weight loss happens in the kitchen, so I want to take a closer look at what I'm eating. So far, I've cut out liquid calories (aside from the occasion diet pop), eat whole foods, limit carbs and don't touch food that is highly processed or with a high fat content. That said, I also know that eating all the right things doesn't matter as much if my portions are out of whack.
I've heard advice from different forums that pausing for 2-3 minutes while eating can help the body catch up and to intentionally leave a couple of bites of food on the plate. The 2-3 minute rule has been helpful for me, but leaving food on the plate has been more difficult for me. I try to be careful with portioning my food and often feel like I'm not feeling satiated until the entire thing has finished. I'll walk away from the plate and find myself still thinking about it, and don't feel full until I've eaten it all. Is this normal, or should I just ditch the rule? I am able to walk away from a non-empty plate when I feel full, so it's not exactly like I'm bingeing.
Another thing: how much hunger is normal? I have scheduled meal times and avoid snacks so there's no extra calories sneaking in. I also drink lots of water throughout the day to help suppress that hunger. I've been overweight for the majority of my teen years, so I'm still trying to get used to the idea that a little bit of hunger is not an emergency. That being said, how much hunger is normal to have? As in, when would it best to ignore it vs eating?
Any advice would be much appreciated. Happy to clarify anything in the comments :))
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