Maybe you’re not hungry in the a.m., but eating some calories now can keep cravings at bay later.
In one study in the Nutrition Journal, overweight girls who ate a 350-calorie breakfast with at least 13 grams of protein had reduced cravings for sweet and savory foods compared to breakfast skippers.
Researchers aren’t exactly sure why, but protein may help stimulate the release of dopamine, a neurochemical involved in the brain’s reward centers that can help manage cravings.
A half-cup of cottage cheese, 2 hard-boiled eggs, or a cup of cooked oatmeal with two tablespoons of peanut butter will do the trick.
2. Give in to your craving but control the portion
You’ve got a craving for brownies, you’re going to have some, and you’re okay with that.
So you take three. Thing is, you probably only needed half, suggests a 2013 study from Cornell University.
Research on 104 students found that people who were given small snack-sized portions of chocolate, apple pie, or potato chips reported feeling as satisfied as those presented with larger servings—and they ate 76.8% fewer calories.
So take a small serving, eat it and enjoy, and then wait 15 minutes until the yearning for more subsides.”
Hi, I’m Carol and I’m 46 years young!
I’d like to share a personal story that I know will resonate with you.
I cannot remember a time in my life when I did not struggle with my weight.
I was an overweight child, and that followed me into my teen years and adulthood.
When I was 6 years old, my mother passed away unexpectedly.
From that moment on, my whole world was turned upside down.
With a father who I saw little of, food became the only constant in my life.
I became a secret eater and never wanted anyone to know how much I was actually consuming.
As an adult I felt so hopeless and ashamed of my weight that I avoided all family gatherings and gave up dating altogether.
But the worst part was I had developed pre-diabetes and other obesity related symptoms that made me feel tired and sick every single day.
I tried everything to lose weight…
By the time I turned 45, I had tried what it seemed like a million ways to lose weight — where I:
- rotated through Paleo, Atkins, Keto, intermittent fasting
- jogged and did hundreds of crunches and squats till I became nauseous
- ate nothing but raw food to eating nothing after 6pm
- spent an obscene amount of money on meal deliveries, gym memberships and personal trainers
- gave up carbs, fat, salt, sugar and finally even food altogether
Each and every time I would stop whatever I was doing for only a few days, the weight would pile back on, like my body was getting back at me for trying.
And when I asked my doctor for help, all he could offer was, “Eat less, exercise more”.
With the constant failures, I finally gave in and convinced myself that it was genetics and this was the body I was born with.
The chance encounter that transformed my life
I was browsing through Reddit one night when I stumbled across a post on how to lose weight effectively.
The post was written by John Barban, a fitness trainer and nutrition expert to the celebrities.
What was so interesting about this post was that John wrote about how he had suffered from uncontrollable weight gain after turning 40— even though he was “the one” celebrities went to whenever they had to lose weight and get fit for a role.
But all his knowledge and experience didn’t matter, no matter what he did, he was not able to lose weight.
So for two years, he dedicated his time and energy to finding a solution to the root cause of his weight gain and to fix it once and for all.
And he finally found it!
The biggest revelation from John’s findings was that age and genetics didn’t play a part as to why men and women in their 40s, 50s and even 60s don’t lose weight.
Instead, they were all gaining uncontrollable weight because of shallow sleep syndrome.
It doesn’t matter whether you’re getting 8 or even 10 hours of sleep a day, if you weren’t in a state of deep sleep, the resulting hormonal changes make sure your body stores fat and throw your fat burning cycles out of whack.
Even if you work yourself to death in the gym or restrict your diet as much as you can, your body’s hormonal change caused by a lack of deep sleep makes absolutely certain you never lose an ounce of fat.
And so the vicious cycle continues — as your body lacks the deep sleep it needs, it prevents your body’s fat burning cycle to function properly — making you gain more and more weight.
I had a strong inclination that shallow sleep syndrome might very well be the main reason why I haven’t been able to lose any weight.
Eat this to reach deep sleep
John’s post provided a list of what to eat and how each ingredient helps with weight loss. He explained that they will help put your body in deep rest and burn fat automatically — and fast.
Despite all the scientific evidence accompanying his post, I was still skeptical, especially when I was already getting 8-hour of non-disruptive sleep.
But I owed it to myself to at least give the ingredients a try.
And really, I was desperate to try anything.
Plus, John obviously knows what works since he used the same ingredients to lose 40 pounds himself.
I immediately began eating the ingredients John listed and followed the other steps he’d share in his post.
The shocking results
Since I followed John’s advice, here are the SHOCKING results I experienced that I will always be thankful for:
- My weight dropped like a brick from 216 lbs to 186 lbs in just 27 days. I no longer had to worry about diabetes, my blood pressure or cholesterol levels or any other obesity related diseases.
- I have since lost an additional 40 pounds (67 pounds total)! This was over the course of just 5 months. It was far easier than I expected. I could eat all the foods that I love and I’ve not gained back any of the weight since.
- I just had my 46th birthday and, I feel healthy and energetic and look as good as I did in my 20s. My skin and joints have new elasticity and my hair is fuller, thicker and shinier than ever before. People have also started to notice me again…and my self-confidence is at a new high!
- My extreme fatigue and stress have also disappeared and my creativity and “zest for life” have come roaring back. And not to brag, I now have a fiancé and he can’t keep his hands off of me. I truly couldn’t feel happier.
I look at my before picture taken three years ago.
It brings me to tears.
I remember how hopeless and defeated I felt.
I stand here now stronger and happier than I’ve felt in my whole life and that’s the main reason why I’m sitting at my desk writing this letter.
On the back of his extensive 2-year research on shallow sleep syndrome, John has made it his personal mission to share his healthy weight loss discovery with people all across the world.
John’s discovery has made such a big impact on my life that I would regret it if I did not share his presentation with others.
Imagine what it would feel like to never have to worry about deadly health complications…
Imagine waking up every morning full of energy and loving what you see in the mirror…
And imagine feeling good and living your life without obsessing about every single calorie you eat…
All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.
If you’re a woman who has struggled with weight loss, you owe it to yourself to watch John’s presentation and finally have the solution you need to lose weight and take full control of your life once and for all.
The consequences would have been disastrous had I not have stumbled across John’s discovery.
I would never be living the life of my dreams right now.
And I would have continued to gain more weight and be inundated with a whole set of chronic diseases including heart-attacks, diabetes and chronic joint pains.
I really hope it has even a fraction of the impact on your life that it has had on mine because the information you’re about to learn has forever changed my life.