{"data":{"id":"ff5936d9-0c72-4b42-ac5e-88e891dce0ea","updated_at":"2025-07-10T16:34:02Z","template_id":"73046548-86ec-431a-aca0-75b53bc936f3","localized":{"blocks":[{"id":"ea5c045b-0d2d-43c5-a352-f41d2874e99e","kind":"richtext","template_id":null,"content_html":"

As I finish up day 5 of my AI-assisted wellness journey, things continue to go well. I'm settling deeper into my routine, and the changes are starting to feel natural rather than forced. However, a nagging question arose today that challenged one of my fundamental beliefs about weight loss.

Can you lose weight without feeling hungry?

I've always operated under the belief that if you're trying to lose weight, you should often feel hungry. This seemed logical to me - fewer calories in, more weight lost, right? But the food plan I've been following is consistently filling me up, leaving me actually more full rather than hungry. This contradiction made me wonder: will I actually lose weight if I'm not experiencing hunger?

The Truth About Hunger and Weight Loss

My AI wellness coach completely debunked this myth, and I thought the explanation was eye-opening. The idea that you need to be hungry to lose weight is not only wrong - it's counterproductive. Here's the reasons it shared as to why chronic hunger actually works against weight loss:

The Starvation Response: When we're constantly hungry, our bodies interpret this as a threat and trigger a starvation response, actually slowing down our metabolism to conserve energy.

The Binge Cycle: Chronic hunger leads to overeating when we finally do eat, often consuming more calories than if we had eaten regularly throughout the day.

Stress Hormones: Hunger increases stress hormones like cortisol, which can promote fat storage, particularly around the midsection.

Unsustainability: Perhaps most importantly, hunger-based approaches are miserable and impossible to maintain long-term.

Why Feeling Satisfied Actually Helps Weight Loss

What I'm experiencing - feeling satisfied while following my plan - is actually the ideal scenario for sustainable weight loss:

Stable Blood Sugar: Regular, balanced meals prevent the spike-crash cycle that drives cravings and overeating.

Adequate Protein: Getting enough protein preserves muscle mass while losing fat, which is crucial for maintaining a healthy metabolism.

Consistent Fuel: When my body receives regular, adequate nutrition, my metabolism can run efficiently rather than slowing down in survival mode.

No Deprivation: Without feeling deprived, I'm much less likely to experience the psychological rebellion that leads to binge eating.

The Quality vs. Quantity Principle

What's happening with my current approach is that I'm likely eating fewer calories but more nutrition and volume. Thanks to vegetables, protein, and fiber, I'm getting more food that actually nourishes my body while creating the caloric deficit needed for weight loss. The result is that this combination keeps me satisfied while still promoting fat loss. The image above that I shared is pictures I took of some of the meals that I have made and am now eating.

Metabolic Confusion: Fact or Fiction?

This led me to ask about another popular concept I'd heard about - the idea of "tricking" your metabolism by alternating between hungry days and normal eating days (AI came back and told me this is sometimes called metabolic confusion or certain forms of intermittent fasting).

It told me that the claims sound appealing: alternating between restriction and normal eating supposedly "confuses" your metabolism, prevents your body from adapting to lower calories, and keeps your metabolic rate higher.

The Science Behind Metabolic Manipulation

It continued to share that while it's true that metabolism does adapt to consistent calorie restriction over time, the research on extreme hunger/feast cycles shows they often backfire:

Binge Behaviors: Extreme restriction days often trigger overeating on "feast" days, negating any caloric deficit.

System Stress: The constant switching between states creates unsustainable stress on your body's systems.

Muscle Loss: Extreme restriction periods can lead to muscle loss, which actually slows metabolism long-term.

Hormonal Disruption: The feast-or-famine approach can disrupt hormones that regulate hunger, satiety, and metabolism.

Working With Your Body, Not Against It

So I’m hoping that rather than trying to "trick" my metabolism, I'm learning to work with it. My AI wellness coach told me that my current approach supports my body's natural systems by:

Providing consistent, adequate nutrition

Maintaining muscle mass through adequate protein

Supporting hormonal balance through regular meals

Creating a moderate, sustainable caloric deficit

The Sustainability Factor

Even if metabolic manipulation worked in the short term (and the evidence is mixed), the bigger question is sustainability. Could I alternate between hunger and feast for months or years? Probably not. What I'm doing now - eating satisfying, nutritious meals consistently - is something I can maintain for life.

A New Understanding

This conversation shifted some of my perspectives on weight loss. I'm tired of trying to battle my body or force it into submission through hunger and deprivation. Instead, I'm hoping that I’m creating steady, predictable conditions that allow my body to release stored fat without triggering survival mechanisms.

Hopefully, my metabolism stays efficient because it's not in constant stress mode. My body feels secure and well-nourished, so it's willing to let go of stored fat because it trusts that more fuel is coming regularly.

Key Learning

As I head into day six, I feel more confident about my approach. The fact that I feel satisfied while following this plan isn't a bug - it's a feature. It means I'm building sustainable habits that work with my body's natural systems rather than against them.

The hunger myth may have been holding me back from trusting what was actually working but I guess at the end of 30 days we will find out. Hopefully this works and I discover that sustainable weight loss doesn't require suffering - it just requires consistency, balance, and patience.

Sometimes the best approach is the one that feels sustainable rather than the one that feels punishing.

Check out tomorrow's challenge - where I discover how fatigue can be disguised as hunger.

Interested in reading all my experiences and conversations so far? Check them out here!

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Susan Williams is the visionary founder of Booming Encore. With over 28 years of experience in corporate senior leadership and executive roles, she realized there was a significant gap in resources for those seeking a purposeful and healthy later life. Driven by her passion to make a difference, she decided that if she couldn't find it, she would create it and launched Booming Encore in 2013.

Since then, the Booming Encore has organically grown into a globally recognized authority on retirement, aging, and longevity. Susan’s commitment to empowering individuals is further reflected in her co-authorship of Retirement Heaven or Hell: Which Will You Choose? and her contributions to Longevity Lifestyle by Design.

An engaging speaker and advocate, Susan passionately shares the importance of all the aspects that can help people positively live, embrace and contribute in their later years. Today, she’s not just helping others create their own “booming encore”—she is actually living hers. Join her on this inspiring journey and also live your best booming encore!

","description_text":"Susan Williams is the visionary founder of Booming Encore. With over 28 years of experience in corporate senior leadership and executive roles, she realized there was a significant gap in resources for those seeking a purposeful and healthy later life. Driven by her passion to make a difference, she decided that if she couldn't find it, she would create it and launched Booming Encore in 2013.Since then, the Booming Encore has organically grown into a globally recognized authority on retirement, aging, and longevity. Susan’s commitment to empowering individuals is further reflected in her co-authorship of Retirement Heaven or Hell: Which Will You Choose? and her contributions to Longevity Lifestyle by Design.An engaging speaker and advocate, Susan passionately shares the importance of all the aspects that can help people positively live, embrace and contribute in their later years. Today, she’s not just helping others create their own “booming encore”—she is actually living hers. Join her on this inspiring journey and also live your best booming encore!","summary_html":"

Founder, Booming Encore

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