If you’ve ever tried to lose weight, you’ve probably been told to “track what you eat.” But should you focus on counting every calorie, or is keeping a food journal more effective?

The answer might surprise you.

And it’s not what most apps and fitness influencers are pushing these days.

At Lifelong Metabolic Center, we’ve guided thousands of patients through successful weight loss journeys, and we’ve learned that the right tracking method can make or break your progress.

Let’s break down the differences between food journaling and calorie counting, and why one approach consistently delivers better long-term results.

 

What’s the Difference Between Food Journaling and Calorie Counting?

Calorie counting focuses on the numbers—tracking exactly how many calories you consume each day to stay within a specific target range.

Food journaling is about recording what you eat, when you eat it, and often how you’re feeling when you make food choices. It’s less about math and more about patterns and awareness.

Both methods involve writing down what you eat, but they serve very different purposes in your weight loss journey.

 

The Calorie Counting Trap

Calorie counting seems logical, right? 

Calories in, calories out. 

Eat less than you burn, lose weight.

But here’s what we’ve learned from working with patients for over 10 years: calorie counting often misses the bigger picture.

 

Why Counting Calories Falls Short

When you’re obsessed with hitting a specific number, you might:

• Choose 100 calories of processed snacks over 150 calories of nutrient-dense whole foods
• Ignore hunger and fullness cues in favor of staying within your calorie limit
• Feel defeated when you go “over” your limit, leading to an all-or-nothing mentality
• Miss important patterns about when, why, and what triggers your eating

Most importantly, calorie counting doesn’t teach you sustainable habits. 

Once you stop tracking every calorie, many people return to old eating patterns because they never addressed the underlying behaviors.

 

The Benefits of Food Journaling

Food journaling takes a completely different approach. Instead of focusing on numbers, it helps you understand your relationship with food.

When our patients keep detailed food journals, we can spot patterns that calorie counting would never reveal:

 

What Food Journaling Shows Us

• Compliance gaps: Sometimes patients think they’re following the program perfectly, but the journal reveals they missed a key instruction or approved foods list
• Emotional eating triggers: Stress, boredom, or specific situations that lead to food choices
• Timing patterns: Whether you’re eating enough throughout the day or restricting too much early on
• Hidden obstacles: Foods or habits that are stalling progress without you realizing it

One of our patients was frustrated because she wasn’t losing weight despite “following everything perfectly.” Her food journal revealed she was accidentally choosing foods that weren’t on the approved list—a simple fix that got her back on track immediately.

 

How We Use Food Journals at Lifelong Metabolic Center

When our patients aren’t seeing the expected half-pound daily weight loss during active phases, the first thing we do is ask to see their food journal.

Here’s our systematic approach:

 

Step 1: Check Compliance

We review the journal to see if they’re truly following the program. 

Often, patients miss a rule in their materials or think they’re being compliant when small adjustments are needed.

 

Step 2: Identify Patterns

If compliance looks good, we look for other factors:

• Are they eating enough food? (Sometimes people need more, not less)
• Are they eating the right foods for their body?
• Are they over-exercising?
• Did they miss supplements?

 

Step 3: Address Emotional Factors

Food journals often reveal emotional eating patterns. 

When someone writes “had a donut because I was sad,” we can work on healthier coping mechanisms rather than just telling them to eat fewer calories.

 

The Daily Accountability Difference

Unlike apps that give you automated responses, our patients text their daily progress directly to Dr. Borre. This real-time feedback based on their food journal entries allows for immediate adjustments.

If someone reports feeling hungry, we don’t just say “stay within your calorie limit.” We have a specific list of solutions to try, and if none of those work, patients can text again for personalized guidance.

This level of support is why we see a 90% success rate with patients completing their initial three phases and maintaining their results long-term.

 

When Calorie Counting Might Make Sense

Calorie counting isn’t always wrong—it just serves a different purpose. 

It might be helpful if you:

• Are in a maintenance phase and want to ensure you’re not overeating
• Have no awareness of portion sizes and need to learn what appropriate amounts look like
• Are working with a professional who can help you interpret the data properly

But even then, we recommend combining calorie awareness with the deeper insights that come from food journaling.

 

Building Awareness Without Obsession

The goal isn’t to track food forever. 

Food journaling can:

• Teach you to recognize your hunger and fullness cues
• Help you identify patterns and emotional eating triggers
• Give you a better understanding of which foods make you feel your best
• Show you how to foster a deeper connection between your body and food
• Help you develop mindful eating habits that don’t require constant monitoring

Many of our patients find that after completing our program, they naturally make better choices because they’ve developed true awareness of their patterns and needs.

 

Making Food Journaling Work for You

If you decide to try food journaling, here are 4 helpful tips:

 

1. Be Specific and Honest

Write down exactly what you ate, how much, and when. Include details about your mood, stress level, or circumstances.

 

2. Look for Patterns, Not Perfection

The goal is learning, not achieving a perfect food day. Notice trends over time rather than judging individual entries.

 

3. Focus on How Foods Make You Feel

Note energy levels, hunger, satisfaction, and any physical symptoms. This information is just as valuable as what you ate.

 

4. Get Professional Guidance

Working with someone who knows how to interpret your journal entries can accelerate your progress and help you spot patterns you might miss.

 

The Bottom Line

While calorie counting focuses on restriction and numbers, food journaling builds awareness and healthier eating habits.

At Lifelong Metabolic Center, we’ve seen thousands of patients achieve lasting weight loss by understanding their eating patterns rather than just restricting calories. Our approach goes beyond the scale to help you develop a healthy, empowered relationship with food.

Want to learn how personalized food journaling can transform your weight loss journey? Our patients work directly with Dr. Borre through daily text accountability, DNA-based customization, and proven strategies that address both the physical and emotional aspects of lasting weight loss.

Your breakthrough might be closer than you think. Let’s talk about how we can help you succeed—not just for a few weeks, but for life.

 

You May Also Like

• How to Keep a Food Journal for Weight Loss
• Why Do I Never Feel Full? 10 Reasons You Might Feel Hungry After Eating
• Mastering the Art of Mindful Eating: How to Avoid Stress Eating
• False Hunger Signals: Why You Think You’re Hungry (But You’re Not)

Beans are a great source of protein and fiber and have been staples of people’s diets for a long time. There are tons of different types of beans: kidney, black, and pinto beans are just a few of the most popular choices.

Black beans and pinto beans especially are some of the most popular beans because they’re  affordable and versatile in so many dishes. 

While pinto and black beans are healthy, a lot of my patients ask me: 

“Is one legume better for you than the other?”

This blog will break down the differences between these two types of beans, from the basic information about the beans’ appearances to their nutritional benefits and shortfalls.

 

Differences Between Black Beans and Pinto Beans

Color

As the name suggests, black beans are black, whereas pinto beans are a light brown color with white speckles. The Spanish word pinto means “painted,” and the bean’s white spots look like someone painted them on.

 

Size

Though the size difference is barely noticeable, black beans are smaller than pinto beans.

 

Texture

Pinto beans are creamier and softer compared to black beans.

 

Flavor

Black beans have a slightly sweeter flavor than pinto beans. Pinto beans have a mild taste, which helps these beans complement the flavors of the foods they’re cooked with.

 

Black Beans vs Pinto Beans Nutrition Facts

From a nutritional perspective, pinto beans and black beans are almost identical. Both beans are a good source of plant-based protein and fiber, containing around 15 grams of protein and fiber per 1-cup serving.

There are some nutritional differences between black beans and pinto beans, though they are slight.

The data used to compare the two beans comes from the USDA FoodData Center and measures a 1-cup serving of cooked black beans and cooked pinto beans, without any salt added to either bean. The numbers in the chart below have been converted to grams for consistency.

 

Carbs

Black beans are slightly lower in carbs compared to pinto beans. According to the USDA FoodData Center, a 1-cup serving of cooked black beans has 4 fewer carbs than 1 cup of cooked pinto beans.

 

Fats

Pinto beans contain more fat than black beans, with a difference of 0.18 grams, which is not a big difference to impact most people.

 

Are Refried Beans Bad for You?

Refried beans are often found in Mexican and Southwestern dishes, like burritos and bean dips. Although pinto beans are commonly used to make refried beans, you can use any bean.

Fried foods are not as good for you because the process adds extra calories. Before the frying process, frying pans are coated with butter, lard, or oil, which contain high amounts of trans fat. During the food preparation process, the cook applies butter to the food and covers it in flour.

Many people believe that refried beans are worse than other fried foods because “refried” implies the beans were fried twice. This is not the case because refried beans go through the frying process once. The “refried” comes from a mistranslation of the dish’s Spanish name, frijoles refritos. Refritos means “very fried” or “well-fried,” not “twice-fried.”

That said, refried beans contain more sodium and trans fats compared to other beans. This comes down to how you prepare your food and the ingredients you use. For example, using clean butter in your meal prep or spreading it on your food can be a healthier alternative.

You can also reduce sodium by not using canned beans. Instead, you can buy them dry and soak the beans in water. Canned beans usually have salt added to them to preserve them. Soaking dried beans may be more time-consuming, but the health benefits are worth it.

Note that sodium is not bad — everyone needs sodium in their diet. As with most things, sodium is fine in moderation.

 

Are Pinto Beans or Black Beans Better?

Both black beans and pinto beans offer an array of nutritional benefits, and the ultimate decision for which bean is the better bean may come down to personal preferences and dietary needs.

For most people, the nutritional differences are minuscule. But if you want to cut back on as many carbs as possible, then you might want to stick with black beans since pinto beans are slightly higher in carbs.

The next time you go to Chipotle and the person behind the counter asks you if you want black or pinto beans, rest assured that both beans are great options.

To learn more about how to incorporate more beans into your diet, contact Dr. Amanda Borre of Lifelong Metabolic Center today.

 

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Cutting back on sugar sounds simple, but it can feel like a major challenge once you do it. If you’ve recently ditched sugar, you might be wondering why you suddenly feel tired, cranky, or like your cravings for processed foods are going wild. That’s because your body is experiencing some uncomfortable withdrawal symptoms.

Don’t worry, it’s totally normal—and temporary.

At Lifelong Metabolic Center, we love helping clients take control of their nutrition and successfully lose weight for life.

Let’s break down exactly what sugar withdrawal symptoms look like and how we help you manage them like a pro with our personalized approach.

 

What Causes Sugar Withdrawal?

“Withdrawal” may seem like a strong word to describe the body’s reaction to reducing your added sugar intake, but withdrawal symptoms can come from cutting various things from your diet:

Added sugars, caffeine, and processed carbs can all cause similar unpleasant symptoms. 

*Yes, sugar addiction is a real thing.

When you make significant dietary changes, your body needs time to adjust to its new normal.

When you cut out sugar, your body and brain need time to adjust. This is especially true if you’ve been eating a diet high in sugar before starting your weight loss journey.

Eating sugary foods triggers the release of dopamine, the feel-good chemical that lights up your brain’s reward center.

So when that sugar hit goes away, your body starts to recalibrate. That’s when sugar withdrawal symptoms (sometimes called sugar detox symptoms) can show up.

 

6 Common Symptoms of Sugar Withdrawal

Here are six of the most common sugar withdrawal symptoms:

 

1. Headaches

Cutting sugar can lead to temporary headaches, especially in the first few days. Your brain is adjusting to a new fuel source, and that takes a little time.

 

2. Mood Swings, Irritability or Crabbiness

Feel extra snappy or emotional? That’s not just in your head. Your body is missing that sugar rush, and your mood might take a hit while things level out.

 

3. Fatigue and Low Energy Levels

Your energy might dip before it climbs. Without quick blood sugar spikes, your body is learning to burn fat and more stable carbs for fuel, which is great in the long run.

 

4. Mental Fogginess

It might feel harder to focus for a few days. This brain fog is a normal part of the adjustment process. Once your body adapts to a healthy diet, you’ll likely feel clearer and more mentally sharp than before.

 

5. Intense Sugar Cravings

This one’s no surprise. Your brain wants what it’s used to. But the longer you stick with it, the quieter those cravings become.

 

6. Trouble Sleeping

Some people notice disrupted sleep for a few nights. That usually passes quickly as your body gets back into balance.

 

Sugar Withdrawal Timeline: How Long Do Sugar Withdrawal Symptoms Last?

Good news: Most sugar withdrawal symptoms only last about 3 to 7 days after reducing or eliminating sugar consumption. 

Some people stop experiencing withdrawal symptoms within 48 hours, while others take a little longer to adjust.

The withdrawal process and timeline depend on the amount of sugar consumed and how quickly you reduced your sugar intake

The key is to hang in there and know that better energy, clearer thinking, and fewer cravings are just around the corner.

 

How Lifelong Metabolic Center Helps You Manage Sugar Withdrawal Symptoms

At Lifelong Metabolic Center, we don’t just tell you to tough it out. We’ve developed a comprehensive approach to make this low-sugar diet transition as comfortable as possible:

 

1. Specialized Supplements That Prevent Withdrawal

Our proprietary supplements are specifically designed to minimize withdrawal effects and nutritional deficiencies that come with dietary changes.

 

2. Daily Doctor Support and Accountability

Unlike other programs where you’re left to struggle alone, we personally text patients every day during the active phases of the program.

 

3. Personalized Solutions for Individual Symptoms

We have a deep toolkit of solutions for different withdrawal symptoms: things to try if you’re hungry, dehydrated, or adjusting supplements and their dosage.

 

4. Scientific Approach to Each Challenge

To figure out what is happening, we use our experience, knowledge, and degree to help patients figure out a solution. That way, patients can lose weight and can be comfortable along the journey, too.

 

Additional Ways to Manage Sugar Withdrawal Symptoms

You don’t have to white-knuckle your way through sugar withdrawal. Here are a few more tips to help you feel better faster:

• Stay hydrated: Water helps flush toxins and keeps headaches and fatigue at bay. We’ve found that dehydration can worsen withdrawal symptoms.
• Eat enough protein and fiber: These nutrients keep you full and stabilize your blood sugar levels, which can help minimize cravings.
  
• Get plenty of sleep: Your body needs rest to heal and reset. Prioritize good sleep hygiene during this transition.
  
• Keep healthy snacks nearby: Choose options that align with your personalized meal plan from Lifelong Metabolic Center.
  
• Move your body: A quick walk or light exercise boosts your mood and can help with some detox symptoms.
  

 

Are You Reducing Or Giving Up Sugar From Your Diet? You’ve Got This!

Sugar withdrawal symptoms might feel tough in the moment, but they’re a sign your body is moving in the right direction.

Once you break through that first week, you’ll start feeling more energized, more in control of your choices, and less dependent on those sweet fixes.

What makes Lifelong Metabolic Center different is that you’re never alone in this journey. We’re able to handle it because it is so personalized and one-on-one.

Ready to break free from sugar and transform your health with personalized support every step of the way? Contact us today at 630-412-7346 to schedule your consultation.

 

Additional Resources

• 6 Healthiest Sweeteners for Coffee That Support Weight Loss
• False Hunger Signals: Why You Think You’re Hungry (But You’re Not)
• Why Do I Never Feel Full? 10 Reasons You Might Feel Hungry After Eating

You’re doing everything right—eating better, moving more, staying consistent—so why won’t the scale budge?

Sometimes, the reason your weight loss stalls isn’t about willpower or effort. It could be tied to something deeper, like nutritional deficiencies.

When someone is going on a diet where they’re cutting anything out, there will be a nutritional deficiency.

At Lifelong Metabolic Center, we know how important it is to look at the whole picture when it comes to weight loss.

Let’s explore how these nutrient deficiencies might be affecting your weight loss journey and what you can do about them.

 

Why Nutritional Balance Matters

When you’re on a weight loss journey, it’s easy to only focus on reducing calories or cutting out certain food groups. 

But restricting your diet without proper nutritional support can work against you.

 

Common Nutritional Deficiencies That Affect Weight Loss

1. Vitamin D Deficiency

Vitamin D plays a crucial role in metabolism and hormone balance. If your levels are low, you may experience:

• Slower fat loss
• Low energy levels
• Increased food cravings
• Mood fluctuations

What to do: Ask your doctor to test your levels of vitamin D. A quality vitamin D supplement may help, as can getting a few minutes of sunshine each day.

 

2. B-Complex Vitamin Deficiencies

The vitamin B family—especially vitamins B6, B12, and folate—helps your body convert food into energy. Our weight loss program includes a big dose of a vitamin B12 complex for most patients, though we carefully monitor those who might already have adequate levels.

Signs of vitamin B12 deficiency include:

• Persistent fatigue despite adequate sleep
• Slow metabolism
• Brain fog or difficulty concentrating
• Weakness during workouts

What to do: Focus on whole grains, eggs, meat, and leafy greens. If you’re plant-based, consider a B12 supplement under professional guidance.

 

3. Magnesium Deficiency

Magnesium supports hundreds of functions in your body—from energy production to blood sugar regulation. A deficiency can lead to:

• Poor sleep quality
• Sluggish metabolism
• Insulin resistance
• Increased cravings for sugar

What to do: Add magnesium-rich foods like almonds, dark chocolate (in moderation), avocado, and leafy greens to your meals.

 

4. Iron Deficiency

Iron helps deliver oxygen to your muscles and tissues. Without enough of it, you might feel:

• Unusually tired and weak
• Short of breath
• Less motivated to exercise
• More susceptible to sugar and salt cravings

What to do: Include more iron-rich foods like spinach, lean red meat, lentils, and fortified cereals. Pair them with a vitamin C source to help your body absorb it better.

 

5. Zinc Deficiency

Zinc helps with hunger regulation, insulin sensitivity, and nutrient breakdown. If you’re deficient, you might find yourself:

• Hungrier more often
• Struggling to recover after workouts
• Experiencing changes in taste (making healthy foods less appealing)

What to do: Add foods like pumpkin seeds, chickpeas, and lean meats to your diet.

 

The Personalized Approach to Nutritional Support

Our approach involves careful monitoring and adjustment of specific and proprietary supplements based on individual needs. If a patient is experiencing symptoms, we’ll either cut their dose or cut that supplement out.

Some signs that your nutritional supplement plan might need adjustment include:

• Itching of the palms or feet (possibly indicating excess B vitamins)
• Tingling under the tongue
• Allergic reactions
• Detoxing symptoms (headaches, tiredness, irritability)
• Hair loss

 

Beyond Supplements: Holistic Support

At Lifelong Metabolic Center, nutritional support is just one piece of a comprehensive approach to weight loss. Our program includes:

1. Daily accountability: A doctor in touch with you every day means your nutritional needs can be addressed promptly.
2. Personalized adjustments: If the initial program isn’t working for your unique body, we just go into our bag of tricks and tailor it.
3. Long-term strategies: The DNA testing provides specific information as to how your body best keeps off the weight without living like you’re in diet mode.

 

The Bottom Line

If your weight loss has stalled despite your best efforts, it’s worth looking at what your body might be missing. Filling these nutritional gaps with quality supplements can make you good while you’re going through the weight loss process, which increases your rate of success.

With proper nutritional support, you’ll not only have an easier time losing weight; you’ll also feel better throughout the journey. And that increased well-being makes it much more likely that you’ll reach your goals and maintain them long-term.

Ready to take a more personalized approach to your nutritional needs? At Lifelong Metabolic Center, we can help you identify and address the specific deficiencies that might be holding you back. Your breakthrough could be closer than you think.

Contact us today for a free consultation at 630-412-7346.

 

Additional Resources

• Multi-Vitamins for Weight Loss: Include These 20+ Vitamins to Help You Slim Down
• Vitamin D Deficiency and Weight Gain: Can Low Vitamin D Prevent Weight Loss?
• Does Vitamin B12 Help You Lose Weight? How Vitamin B12 Can Help with Weight Loss and Management

Some days your motivation is on fire, and on others you’re just… over it.

Your brain plays a huge role in your weight loss journey, and dopamine is one of the main players. Let’s break down how dopamine affects weight loss in a way that’s both scientifically sound and practical for your everyday life.

 

The Role of Dopamine

Dopamine is a neurotransmitter—a chemical messenger in your brain that affects mood, motivation, and reward. It’s often called the “feel-good” hormone, but it does a lot more than just boost your mood.

Dopamine influences how you form habits, what you crave, and how you respond to rewards (like your favorite treat).

 

Dopamine and Food: The Craving Connection

When you eat something you love—especially sugar, carbs, or high-fat foods—your brain gets a quick hit of dopamine. That’s part of why emotional eating or snacking when you’re stressed can feel so satisfying in the moment. Your brain is looking for comfort, and food delivers a fast reward.

When you crave something and fulfill that craving, you’re getting a hit of dopamine. It isn’t always because you need a snack; it’s because eating is soothing.

 

Why Emotional Eating Is Really About Self-Soothing

From infancy, we all develop ways to self-soothe. When we don’t have healthy mechanisms for self-soothing, we often turn to more destructive behaviors, such as overeating food—especially during times of stress, boredom, or emotional distress.

These destructive behaviors result in a quick dopamine spike, then a drop, which leaves you feeling worse than before.

 

Breaking the Dopamine-Food Cycle

The good news? You can retrain your brain’s reward system. Here’s how to work with your dopamine levels rather than against them if you’re trying to lose weight:

 

1. Habit Replacement (Not Elimination)

Dr. Borre has her patients create personalized dopamine “hit lists”—activities that take 3-5 minutes (the same time as grabbing a snack) but deliver that same feeling of satisfaction.

Popular options include:

• Painting your nails
• Reading 10 pages in a book
• Running a warm bath with baking soda and soaking your feet
• Organizing a kitchen cabinet or drawer
• Petting your dog for five minutes
• Walking around the block

 

2. Understanding the Trajectory

Eating a snack food as part of a feel-good coping mechanism may feel good in the short term, but once the dopamine spike plummets, you’re going to feel worse off. 

Weight gain, dopamine, and obesity are closely linked. The more stressed you feel, the more likely it is you’ll reach for unhealthy foods for comfort.

Over time, you’ll put on more weight because you aren’t able to hit that dopamine spike, and you’ll keep going back for more and more food to try to reach that spike.

It’s no wonder why obesity is associated with decreased dopamine production.

By choosing alternative dopamine-boosting activities, you get the satisfaction without the negative aftermath of emotional eating.

By choosing alternative dopamine-boosting activities, you get the satisfaction without the negative aftermath of emotional eating.

 

3. Exercise: A Powerful Dopamine Regulator

Regular physical activity is one of the most effective ways to support healthy dopamine function.

Even a quick walk can help stabilize your mood and reduce cravings.

 

4. Supplement Support

Nutritional deficiencies can decrease dopamine production. High-quality supplements can help fill nutritional gaps that come with any diet change, making you feel better throughout your weight loss journey and increasing your rate of success.

 

5. The Power of Accountability

Daily check-ins with a supportive professional can make a tremendous difference. Having someone to text when cravings hit provides both dopamine-boosting connection and practical solutions in the moment.

 

Real Results: Breaking Emotional Eating Patterns

Lifelong Metabolic Center patients who implement these dopamine-managing strategies report significant breakthroughs. Many notice within just a week that they’ve replaced their snack fix with healthier alternatives.

The long-term impact is profound: patients report feeling empowered rather than controlled by food. 

 

Practical Steps to Start Today

1. Create your dopamine hit list: Write down 5 things that take 3 to 5 minutes that you genuinely enjoy doing
2. Make multiple copies: Place them wherever you’ll need a reminder
3. Practice mindfulness: When a craving hits, pause and ask yourself what you really need
4. Celebrate small wins: Each time you choose a healthy alternative, acknowledge it
5. Get support: Having professional guidance can make your dopamine-retraining journey much more successful

 

Final Thoughts

Understanding how dopamine affects your weight loss journey isn’t just about science—it’s about building a healthier relationship with food, your body, and your emotions. By working with your brain chemistry rather than against it, you can create sustainable habits that support both weight loss and overall well-being.

At Lifelong Metabolic Center, we provide the personalized support, accountability, and expertise you need to transform your relationship with food and your body. From daily check-ins to customized strategies based on your unique needs, we’re here to help you succeed—not just for a few weeks, but for life.

Want to learn more about how we can help you understand and work with your dopamine levels for lasting weight loss? Let’s talk. Your breakthrough might be closer than you think.

Have you ever found yourself reaching for a snack, only to realize you’re not actually hungry? It happens to all of us. 

Sometimes, what feels like hunger is really just your body responding to something else—stress, boredom, or even dehydration. These false hunger signals can make it harder to stick to healthy habits, but once you learn to recognize them, you’ll be able to make choices that actually support your goals.

 

What Are False Hunger Signals?

False hunger signals are when your body tricks you into thinking you need food when you don’t. They can be caused by anything from emotions to environmental cues. The key to managing them is learning to tell the difference between real, physical hunger and a temporary craving.

 

Common Causes of False Hunger Signals

1. Dehydration

Thirst is one of the biggest culprits behind false hunger. When you’re even slightly dehydrated, your body may confuse the signals for hunger and thirst, making you think you need food when a glass of water would do the trick.

Fix it: Grab a glass of water and wait a few minutes after drinking to see if the hunger fades.

 

2. Boredom

If you’re eating just to pass the time, chances are you’re not actually hungry. Snacking while watching TV or scrolling through your phone is a common habit that can lead to mindless overeating.

Fix it: Find another way to engage your mind—go for a walk, call a friend, or try a new hobby.

 

3. Stress or Emotions

Stress, anxiety, and even happiness can cause hunger triggers cravings, especially for comfort foods. Emotional eating is a common response when your brain is looking for a quick dopamine boost.

Fix it: When you feel the urge to eat, check in with yourself. Are you actually hungry, or are you just trying to cope with an emotion? Try deep breathing, journaling, or moving your body instead. Make a list of 5 things that take 3-5 minutes and involve your hands. Make these your go-to when you need a dopamine boost rather than eating.

Some patient favorites are:

• Playing a game on your phone
• Reading 10 pages in a book
• Soaking feet/hands in warm baking-soda water
• Tearing everything out of one cabinet and reorganizing it. 

 

4. Lack of Sleep

Not getting enough sleep can mess with your hunger hormones, making you feel hungrier than you actually are. Sleep deprivation increases ghrelin (the hormone that makes you feel hungry) and decreases leptin (the hormone that signals fullness), leading to unnecessary cravings.

Fix it: Prioritize quality sleep by creating a relaxing bedtime routine and aiming for 7-9 hours each night.

 

5. Seeing or Smelling Food

Have you ever walked past a bakery and suddenly craved a pastry? That’s because your senses play a huge role in hunger cues. Even seeing food on social media can trigger cravings for a specific type of food that has nothing to do with true hunger.

Fix it: Be mindful of your environment. If certain sights or smells make you crave food, take a step back and ask yourself if you’re really hungry or just responding to temptation.

 

6. Eating Too Many Processed Foods

Highly processed foods, especially those high in sugar, can spike your blood sugar levels and lead to a crash soon after. This crash can trick your body into thinking it needs more food when it really just needs balanced nutrition.

Fix it: Focus on whole, nutrient-dense foods that provide steady energy, like protein, fiber, and healthy fats.

 

How to Tell If You’re Truly Hungry

The best way to determine if you’re truly hungry is to ask yourself a few simple questions:

• When was the last time I ate? If it’s been 3-4 hours, it might be real hunger.
• Would I eat something healthy, like a bowl of veggies or a piece of chicken? If not, it’s likely a craving rather than actual hunger.
• How does my stomach feel? Physical hunger comes with signs like a rumbling stomach, hunger pangs, low energy, or slight dizziness.

 

Final Thoughts

False hunger signals can make it easy to overeat, but once you learn to recognize them, you’ll feel more in control of your choices and make better eating habits. Pay attention to your body, stay hydrated, get enough sleep, and fuel yourself with foods that keep you full and satisfied.

The more in tune you become with your hunger cues, the easier it will be to nourish your body in a way that supports your healthy weight loss goals.

 

You May Also Like…

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Have you ever wondered if exercising on an empty stomach could boost your fitness goals? Fasted workouts have become a popular strategy among fitness lovers, and for good reason. Whether you’re into morning cardio or lifting weights before breakfast, working out while fasting can offer some serious benefits for fat loss, energy levels, and overall performance.

Let’s explore the effects and potential benefits of combining intermittent fasting and exercise.

 

1. Increased Fat Burning

One of the biggest perks of fasted workouts is their ability to tap into the body’s glycogen stores for energy. A complex carbohydrate, glycogen is the stored form of glucose, the body’s main fuel source. 

Think of glycogen as a garage freezer—you may not use it often, but it is there for emergencies. And when the freezer is empty, you need to get food from somewhere else.

Similarly, when your glycogen stores are depleted, your body switches to burn fat as its fuel. Fasting and physical activity are the two ways you can deplete your glycogen stores and start burning body fat.

So when you’re exercising without food in your stomach, you’re speeding up the glycogen depletion process, resulting in an accelerated rate of fat loss.

 

2. Improved Insulin Sensitivity

Fasting and exercise both play a role in regulating insulin levels. When you exercise in a fasted state, your body becomes more efficient at using insulin, which can lead to better energy control and reduced cravings.

Over time, improved insulin sensitivity can also help with muscle recovery and overall metabolic health.

 

3. Boosted Growth Hormone Levels

Did you know fasting naturally increases growth hormone production? Growth hormones play a key role in muscle preservation, fat metabolism, and recovery.

When combined with a solid workout routine, elevated growth hormone levels can help build muscle and increase overall strength, even while training in a fasted state.

 

4. Enhanced Mental Clarity

If you’ve ever done a morning workout before eating, you might have noticed a boost in focus and mental sharpness. That’s because fasting can enhance cognitive function by promoting ketone production, which serves as an alternative energy source for the brain.

Many people report feeling more alert and focused during fasted exercise sessions, making it a great option for those who love early morning training sessions.

 

5. May Help with Autophagy

Autophagy is your body’s way of cleaning out damaged cells and regenerating new ones, and fasting plays a major role in this process. When you combine fasting with exercise, you may further enhance this cellular repair mechanism, which could support overall longevity, performance, and recovery.

 

How to Get the Most Out of Safely Exercising While Fasting

If you’re new to training in a fasted state, start slow. Low-intensity workouts like walking, yoga, or light strength training are great ways to ease into it. For high-intensity workouts (i.e., aerobic exercises, high-intensity interval training or HIIT), make sure you’re properly hydrated and listen to your body.

If you start feeling lightheaded or fatigued, it might be a sign to adjust your fasting period and/or workout schedule or introduce a small pre-workout snack.

 

Final Thoughts on Fasted Workouts

Working out while fasting isn’t for everyone, but for those who enjoy it, the benefits can be impressive. From increased fat burning to improved mental clarity and metabolic health, it can be a great tool in your exercise routine.

As with any workout strategy, the key is to find what works best for you and your body. If fasted workouts make you feel strong and energized, keep going. If not, fueling up before exercise might be the better choice. Listen to your body, stay consistent, and enjoy the journey toward your health goals.

 

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If you’re on a weight loss journey, a food journal can be one of the most effective tools in your arsenal. It’s not about being restrictive or obsessive—it’s about building awareness and helping you make more mindful food choices. Think of it as a way to help you better understand your eating habits, celebrate your wins, and identify areas for improvement.

Ready to get started? Here’s everything you need to know about keeping a food journal for weight loss and making it work for your lifestyle.

 

Benefits of Food Journaling

A food journal is more than just writing down what you eat. 

Keeping a food journal can help you:

• Spot patterns: See how your eating habits affect your energy levels, mood, and cravings.
• Stay accountable: Knowing you’ll record your meals can help you make healthier decisions.
• Identify triggers: Pinpoint situations or emotions that lead to overeating or unhealthy choices.
• Track progress: Celebrate your small wins, like eating more veggies or cutting back on sugary snacks.

 

How to Start a Food Journal

Getting started is simple. You can use a paper diary, a food journal app, or even the notes section on your phone. Choose the method that feels easiest and most sustainable for you.

Here are the key steps:

 

1. Record Everything You Eat and Drink

Write down all meals, snacks, and beverages—even that handful of nuts or your morning coffee. Be honest with yourself; this is a no-judgment zone.

 

2. Note the Time

Recording when you eat can help you identify patterns. Are you skipping meals and snacking late at night? Are you eating out of boredom or actual hunger?

 

3. Include Portion Sizes

You don’t have to measure everything to the gram, but try to be as specific as possible. Instead of writing “chips,” write “1 cup of chips” or “10 tortilla chips.” Over time, you’ll get better at estimating food intake.

 

4. Track Your Mood and Energy Levels

Pay attention to how you feel before and after eating. Were you stressed, tired, or bored? Did that meal leave you energized or sluggish? Understanding the emotional and physical effects of food can be a game-changer.

 

5. Reflect on Hunger and Fullness

Rate your hunger on a scale of 1-10 before and after eating. This helps you tune into your body’s cues and avoid overeating.

 

Tips for Staying on Track

1. Be Consistent

Journaling is most effective when it’s done regularly. Try jotting your meals down as soon as you eat to avoid forgetting details.

 

2. Don’t Strive for Perfection

No one eats perfectly all the time. Your food journal isn’t about being flawless—it’s about understanding your habits and making changes.

 

3. Use Your Journal to Set Goals

Review your entries each week and set realistic goals. Maybe you want to eat more veggies or other certain foods, drink more water, or cut back on sugary snacks.

 

4. Look for Patterns, Not Problems

Instead of focusing on “bad” foods or meals, notice patterns. Are you skipping breakfast and overeating at lunch? Are you snacking mindlessly in the evenings? Use these insights to guide your next steps.

 

5. Celebrate Your Wins

Did you make a healthy swap or stick to your goals? Write it down! Acknowledging progress helps you stay motivated and makes you more likely to keep track of what you eat consistently.

 

Food Journal Example

Here’s a sample entry to inspire you:

• Breakfast (8:00 AM): 1 slice of whole-grain toast with avocado and 1 boiled egg.
• Portion size: 1 slice of toast, 1/2 avocado, 1 egg.
• Mood before eating: Hungry but calm.
• Mood after eating: Satisfied and energized.

 

• Snack (10:30 AM): 1 banana and a handful of almonds.
• Portion size: 1 medium banana, 10 almonds.
• Mood before eating: A little hungry, needed a boost.
• Mood after eating: Satisfied.

 

• Lunch (12:30 PM): Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and balsamic dressing.
  
• Portion size: 3 oz chicken, 2 cups greens, 1 tbsp dressing.
• Mood before eating: Hungry.
• Mood after eating: Full and focused.

 

Final Thoughts

Keeping a food diary for weight loss doesn’t have to be complicated or time-consuming. It’s a simple, powerful tool to help you understand your habits and make positive changes. Take it one day at a time, and remember that small, consistent steps lead to big results.

You’ve got this! Start your food journal today and discover how it can transform your journey toward health and wellness.

 

Helpful Resources

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• Vitamin A and Weight Loss
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If you’ve been asking yourself, “Why do I never feel full?” you’re not alone. The good news is that there’s usually a reason behind it, and with a few tweaks, you can start feeling more satisfied after meals.

Let’s dive into some common reasons for always feeling hungry and what you can do to fix it.

 

1. You’re Not Eating Enough Protein

Protein is your best friend when it comes to staying full. It helps stabilize your blood sugar and keeps hunger hormones in check. If your meals are mostly carbs or fats, you might feel hungry again soon after eating.

Fix it: Include a good source of protein in every meal, like chicken, fish, eggs, tofu, beans, or Greek yogurt. Even snacks can get a protein boost—think string cheese, hard-boiled eggs, or a handful of nuts.

 

2. You’re Skimping on Fiber

Fiber slows digestion and makes meals more filling. Without it, your stomach might feel empty, even after eating.

Fix it: Add more foods that are high in fiber, like fruits, veggies, whole grains, and legumes, to your meals. Think oatmeal for breakfast, a big salad for lunch, or roasted veggies with dinner.

 

3. You’re Eating Too Many Processed Foods

Fast food, chips, and sugary snacks are low in nutrients and often leave you hungry for more. These foods can spike your blood sugar, leading to a crash that triggers cravings.

Fix it: Add more whole, nutrient-dense foods into your diet. Swap processed snacks for healthier options like fruit with almond butter or popsicles made from yogurt and protein powder.

 

4. You’re Not Drinking Enough Water

Sometimes, thirst can feel like hunger. If you’re not hydrating properly, your body might be sending mixed signals that leave you reaching for snacks instead of a glass of water.

Fix it: Start your day with a big glass of water and aim to sip throughout the day. Herbal teas and sparkling water can also help keep you hydrated. Shoot for one half of your body weight in ounces per day-capped at 128 oz.

 

5. You’re Eating Too Quickly

It takes time for your stomach to signal your brain that you’re full. If you’re eating too fast, you might overeat before realizing you’ve had enough.

Fix it: Try mindful eating. Slow down and savor your meals. Eat more slowly and chew thoroughly. Put your fork down between bites and enjoy the flavors of your food.

 

6. You’re Stressed

High cortisol levels from stress can make you crave more food, especially carbs and sugar, which can result in weight gain and increased hunger.

Fix it: Find healthy ways to manage stress, like yoga, journaling, or deep breathing.

 

7. You’re Not Getting Enough Sleep

Lack of sleep can mess with your hunger hormones and increase your cortisol levels.

Fix it: Prioritize rest and relaxation. Aim for 7-9 hours of quality sleep each night (and minimize screen time before going to bed).

 

8. You’re Not Getting Enough Calories

If you’re on a diet or skipping meals, you might find that you’re hungry. Sometimes your body needs more food and hunger is a way to tell you it needs more energy. Under-eating can lead to feeling hungry all the time and make it harder to stick to your goals.

Fix it: Make sure you’re eating enough to fuel your body. Balance your meals with the right mix of protein, healthy fats, and complex carbs. If you’re dieting to lose weight, try to get some exercise to help your body burn those needed calories or just have a slight calorie deficit.

 

9. You’re Not Listening to Hunger Signals

Sometimes, hunger is emotional rather than physical. If you’re bored, anxious, or sad, you might turn to food for comfort.

Fix it: Learn to better recognize your body’s physical hunger from emotional hunger. If you’re truly hungry, your body will signal it with a growling stomach or low energy. Emotional hunger tends to come on suddenly and is often tied to specific cravings.

 

10. You Have a Medical Condition That Increases Your Hunger

Constant hunger may be a sign of an underlying health condition. For example, certain hormone imbalances can make you always feel hungry, regardless of how much you eat.

Leptin, known as the “satiety hormone,” is a hormone that decreases appetite. Think of leptin as an “on” switch for fullness and “off” switch for hunger. Adipose fat cells create leptin, so if you have more fat cells, you probably produce more leptin.

Many people who struggle with obesity also have high leptin levels, which means they are more resistant to its effects. Leptin resistance makes you feel hungry more often, resulting in eating more food than you need.

Fix it: Talk to your doctor to determine if you have a medical condition that increases your hunger and food intake, even after a meal or snack, and discuss potential treatments to help reduce hunger.

 

Final Thoughts

If you’re constantly asking, “Why do I never feel full?” it’s worth taking a closer look at your habits and lifestyle. Small changes—like eating more protein, adding fiber, drinking water, and slowing down at meals—can make a big difference in how satisfied you feel.

Hunger is your body’s way of communicating, so listen to it with care. You’ve got the tools to take control and start feeling fuller and more energized. Let’s make every meal a step toward your healthiest, happiest self.

 

Helpful Resources

• 4 Simple Ways: How to Lower Cortisol Levels and Lose Weight
• Benefits of Decaf Coffee for Weight Loss
• Can Vitamin E Help with Weight Loss
• Are Black Beans or Pinto Beans Healthier?
• Vitamin A and Weight Loss
• How to Reset Your Metabolism to Break Weight Loss Plateaus

The holiday season is a magical time filled with family, friends, and, let’s be honest, a lot of food. From cookie exchanges to big family dinners, temptation is everywhere. But if you’re trying to stick to a diet or maintain your health goals, don’t worry—you don’t have to feel left out or stressed. With a little planning and a positive mindset, you can navigate the holidays while still enjoying every festive moment.

Here’s your guide to staying on track with your health goals during the holidays without missing out on the joy.

 

1. Set Realistic Goals for the Holiday Season

First, give yourself some grace. The holidays are about celebration and connection, not perfection. Instead of aiming for weight loss, focus on maintaining your current weight or simply making mindful choices. By setting realistic goals, you’ll feel more in control and less likely to spiral into all-or-nothing thinking.

 

2. Don’t Skip Meals

Skipping breakfast or lunch to “save calories” for a big holiday meal might seem like a good idea, but it often backfires. When you’re overly hungry, you’re more likely to overeat later. Instead, stick to balanced meals throughout the day, focusing on lean proteins, fiber, and healthy fats to keep your blood sugar stable and cravings in check.

 

3. Plan Ahead at Holiday Gatherings

At parties or family gatherings, take a moment to scan the food options before filling your plate. This way, you can prioritize your favorite dishes and skip the ones you’re less excited about. Balance your plate with a mix of lean protein, veggies, and a small portion of something indulgent.

 

4. Practice Portion Control

Enjoying your favorite holiday treats doesn’t mean you have to overdo it. A smaller serving can still satisfy your cravings without derailing your progress. Use smaller plates or serving utensils if possible, and eat slowly to savor every bite.

 

5. Drink Smart

Holiday drinks like spiked cider, festive cocktails, and eggnog can set you back with high calories and sugar. Stay hydrated with water, sparkling water, or herbal tea, and limit yourself to one or two alcoholic beverages if you’re indulging. If you love a fancy drink, try lightened-up versions with fewer sugary mixers.

 

6. Be Mindful of Hidden Calories

Gravy, creamy sauces, and candied toppings can sneak extra calories into your meal. Instead of smothering your plate, use these sparingly. If you’re hosting, consider swapping traditional recipes for healthier alternatives—like using Greek yogurt in mashed potatoes or roasting sweet potatoes instead of topping them with marshmallows.

 

7. Stay Active

Balance holiday indulgences with physical activity. Take a walk after dinner, play outside with the kids, or join a holiday-themed fitness class. Staying active isn’t just great for your body; it’s also a wonderful way to manage holiday stress and boost your mood.

 

8. Bring a Healthy Dish

If you’re heading to a potluck or family dinner, bring a dish you know aligns with your goals. It could be a colorful salad, roasted veggies, or a healthier dessert option. Not only will you have something you feel good about eating, but you’ll also inspire others to try something new.

 

9. Give Yourself Permission to Enjoy (But Don’t Overindulge)

The holidays are about more than just food, but holiday food is definitely part of the fun. Allow yourself to enjoy your favorite seasonal treats guilt-free. The key is moderation—one cookie or slice of pie won’t derail your progress, but letting guilt take over might.

 

10. Focus on What Matters Most

Remember, the holidays are about spending time with loved ones, not obsessing over your plate. Shift your focus to the moments that matter—laughing with family, creating memories, and celebrating traditions. Food is just one small part of the bigger picture.

 

Final Thoughts

Dieting during the holidays doesn’t mean depriving yourself or missing out on your favorite holiday traditions. With a little planning and a balanced approach, you can enjoy the season while staying aligned with your health goals. Celebrate the moments that make this time of year special, and remember that one indulgent meal or treat doesn’t define your journey.

Here’s to a holiday season full of joy, health, and balance!

 

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