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How can I lose weight (fat) in a sure way without feeling hunger? I don’t eat much meat and I would rather not have much chicken due to the hormones. I have good cardio condition and my goal would be to loose 5-6 kilos from now until September. I weight 54 kilos, female, 1,52 cm height
Kvinne (30)
Kostholdsveileder og PT svarer
Hi
I would like to begin my answer to your question, with another question: Why is 48-49kg specifically the weight you want to reach? What motivates this specific number?
The answer to your question depends on the answer to this question of what your goal is. Is it about bettering your health? About performing in specific sports? About looking a certain way?
If the deeper goal is about looking a certain way that you think you would achieve at the specific weight of 48-49kg, then the answer becomes a little bit complicated. There´s a few things to take into consideration:
1. At 54 kilos and 152 cm, you are already within a healthy weight range. As a PT and nutritionist, I would instead emphasise what could be done in this situation to encourage good health - stable energy and general well-being - rather than weight loss specifically.
2. It might be that you could look the way you want to look even at the same weight you are already at. The body can look very different even at the same weight, a specific weight goal is most useful if it is used as a proxy for something else. Eg. health, performance, body composition and so forth.
In your situation, maybe a goal such as improving strength or body recomposition would be a more appropriate goal? This could also change how you appear without necessarily changing the weight.
3. How you see yourself is not necessarily how others see you. The things we notice in ourselves are very often not what others see and notice in us. It's worth considering where this desire to look different comes from. Is it about doing something good and nice for yourself and your body, or is it about something else?
Now, to answer your question: fat loss generally comes from a sustained energy deficit, but in someone like you - already at a healthy weight - this would have to be approached carefully to avoid negative effects on your health and your relationship with food. As such, this is not something I would typically advise on without knowing more about your specific situation.
It's also important to mention that trying to eliminate hunger altogether is both unrealistic and often unhelpful - hunger is a normal and healthy biological signal. The goal instead should be to eat in a way that encourages stable energy levels and a general feeling of satiety throughout the day, while making sure that the body has everything it needs.
Some general principles that contribute to this (regardless of weight changes):
1. Make sure to include adequate protein in your diet. Protein both supports good health and general satiety.
2. Eat foods with a high volume and nutrient density. This is typically things like vegetables, salads, some fruits, lean meats, dairy products (if you tolerate them) and legumes.
3. Fiber is your friend. Getting a variety of fiber from different sources is also a good way to stay full for longer. So where possible, choose complex carbohydrate sources (vegetables, fibrous whole grains, legumes). If you are not used to consuming fiber, increase gradually.
4. A varied diet is a good way to avoid running into specific nutrient deficiencies and making sure your body has what it needs to do its thing.
Wishing you success and health on your journey!
I would like to begin my answer to your question, with another question: Why is 48-49kg specifically the weight you want to reach? What motivates this specific number?
The answer to your question depends on the answer to this question of what your goal is. Is it about bettering your health? About performing in specific sports? About looking a certain way?
If the deeper goal is about looking a certain way that you think you would achieve at the specific weight of 48-49kg, then the answer becomes a little bit complicated. There´s a few things to take into consideration:
1. At 54 kilos and 152 cm, you are already within a healthy weight range. As a PT and nutritionist, I would instead emphasise what could be done in this situation to encourage good health - stable energy and general well-being - rather than weight loss specifically.
2. It might be that you could look the way you want to look even at the same weight you are already at. The body can look very different even at the same weight, a specific weight goal is most useful if it is used as a proxy for something else. Eg. health, performance, body composition and so forth.
In your situation, maybe a goal such as improving strength or body recomposition would be a more appropriate goal? This could also change how you appear without necessarily changing the weight.
3. How you see yourself is not necessarily how others see you. The things we notice in ourselves are very often not what others see and notice in us. It's worth considering where this desire to look different comes from. Is it about doing something good and nice for yourself and your body, or is it about something else?
Now, to answer your question: fat loss generally comes from a sustained energy deficit, but in someone like you - already at a healthy weight - this would have to be approached carefully to avoid negative effects on your health and your relationship with food. As such, this is not something I would typically advise on without knowing more about your specific situation.
It's also important to mention that trying to eliminate hunger altogether is both unrealistic and often unhelpful - hunger is a normal and healthy biological signal. The goal instead should be to eat in a way that encourages stable energy levels and a general feeling of satiety throughout the day, while making sure that the body has everything it needs.
Some general principles that contribute to this (regardless of weight changes):
1. Make sure to include adequate protein in your diet. Protein both supports good health and general satiety.
2. Eat foods with a high volume and nutrient density. This is typically things like vegetables, salads, some fruits, lean meats, dairy products (if you tolerate them) and legumes.
3. Fiber is your friend. Getting a variety of fiber from different sources is also a good way to stay full for longer. So where possible, choose complex carbohydrate sources (vegetables, fibrous whole grains, legumes). If you are not used to consuming fiber, increase gradually.
4. A varied diet is a good way to avoid running into specific nutrient deficiencies and making sure your body has what it needs to do its thing.
Wishing you success and health on your journey!
Kind regards, nutritionist and PT