A Huge Appetite

“I have a Huge Appetite, Adam, what do I do?”

1. Eat large quantities of lower-cal foods that are high in fiber to help fill you up. For example, I eat lots of lettuce when I make my salad. I have at least two veggie sides at dinner, too.

2. Drink a lot of water! When you feel as if you are starving, pound a liter of water and see if that helps.

3. Sleep! While doctors have known for a while that many hormones are affected by sleep, it wasn’t until recently that our appetites entered the picture. Research has shown that leptin and ghrelin, two hormones that regulate appetite, are both directly affected by how much sleep we get.

Have you ever experienced a sleepless night followed by a day when, no matter what you ate, you never felt full or satisfied?

That’s because of leptin and ghrelin. Together, these hormones work to control feelings of hunger and fullness. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite. Leptin, produced in fat cells, sends a signal to the brain when you are full. When sleep is restricted, leptin levels go down and ghrelin levels go up.

Sleep is so important for so many different reasons! Another reason to get your eight hours is that lack of sleep can trigger the release of cortisol, a nasty stress hormone that is responsible for storing abdominal fat.

As you can see, anyway you look at it, lack of sleep can cause you to overeat and gain weight! And if you can’t sleep 8 hours then sleep as much as you can!

4. Are you SURE you’re not eating emotionally, mindlessly or habitually? The next time you are really hungry, or at least think you’re really hungry, stop yourself from heading to the fridge and ask yourself the following questions: When was the last time I ate? Was it more than 3 to 4 hours ago?

If your stomach isn’t growling or you aren’t light-headed then the answer to these questions is no, you aren’t hungry at all. You, my friend, are engaging in emotional, mindless or habitual eating! Go for a walk, chew some gum, read a book, email me, do your work or figure out some other nonfood related activity!

The best way to manage purposeless eating is to start finding ways to comfort yourself that aren’t related to food. Stop sabotaging yourself and remove fattening trigger foods from your kitchen, dorm room, office, etc.

Take up a hobby to help fight eating out of boredom.

(That’s why on your Daily Feedback I want you to tell me WHY you ate something bad, if you did. I’m not asking for perfection. That doesn’t exist. I’m asking for honesty. Because if you’re honest with me (and yourself, most importantly) we can begin to examine what’s causing you to want to eat. What your triggers are. And we’ll slowly but surely change your old habits into new habits that don’t sabotage your success.)

Don’t panic. You WILL lose weight. Exercise is the key though. Working out harder and more often will help burn those extra calories you might take in if you have a bad day. I know that when I indulge I try to work out extra hard the next day.

It’s all about the U-Turn.

Make sure you get back on the correct track so you can feel amazing again!

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Testimonials

    Samantha H.Bill H.Victoria L.Megan S.Lisa C.
  • MBT isn't just an amazing program, it's a person. Knowing who I have to give my daily report has made all the difference. The concept of accountability is what made all the difference for me. I knew HOW to lose weight, I just needed someone to make me follow through on what I really wanted and knew I should do. No book, weekly meeting, app or pill bottle, or whatever people do to try to lose weight, will give you as much support and accountability as MBT does. I have NEVER in my life been able to stay on a “diet” for more than a few weeks until now. Because of that, I’ve lost 35 pounds and it’s the first time in my life I’ve lost weight and feel completely confident I’ll be able to maintain it. In fact, MBT is the only program that got easier as time went on, not harder. I love MBT and I only wish I knew about it sooner!
    Samantha H.
    35 pounds gone
  • If it was "easy" everyone would be doing it and everyone would be fit. I had actually looked at MBT 6 months before joining. I thought I could apply their principles and use some of the many free or low-cost apps and do it myself. Ha! After unsuccessfully trying to lose the weight on my own yet again, I finally joined MBT. I wish I didn't wait. I weighed 225 when I started with my ideal weight being 180. I now weigh 178 pounds and I’m in the best shape of my life. My coach had and has been there for me during this whole journey and I can attest to the fact that it is the camaraderie and accountability to a real person who knows me that makes all the difference.
    Bill H.
    47 pounds gone.
  • It's difficult to stay consistent on a long term basis. The encouragement and support along with the accountability MBT provides is very important. It's the first time I've been able to stay consistent and because of that I've reached my goal of 115 pounds. I've tried losing the 25 pounds so many times over without any long term success. I'd always gain the weight right back. This time will be different because I changed my relationship with food and I've developed so many healthy habits and behaviors. It feels like second nature. It's never felt like that before. Thank you for creating such a wonderful program!
    Victoria L.
    25 pounds gone
  • There are so many things I love about MBT. Losing weight was incredibly easy because the voice in my head that used to tell me to eat junk food was replaced by my tutor's voice. My relationship with food has completely changed. I also like that everything is so personal and my tutor knows me and my lifestyle. Don't lose that when you guys get famous! I didn’t lose the 15 pounds because I’m never going to find them again! They’re gone...for good! Thank you!
    Megan S.
    15 pounds gone
  • Adam you truly are the best. Your program is easy to follow, healthy, sustainable and the Daily Feedback is what did it for me. I've never been able to stay so consistent and it's why I got such amazing results. I have never in my life felt better! Thank you so much for creating this amazing program! 40 pounds gone. Gone for good!!!
    Lisa C.
    40 pounds gone

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