Manage Your Hunger To Lose Weight I Walk & Talk With E 007
In this informal walk‑and‑talk video, Eric Roberts explains practical strategies for staying full while dieting in a calorie deficit. He emphasizes that adequate protein (at least 0.8 g per pound of target body weight) is the most satiating nutrient and offers resources for increasing protein intake. He recommends high‑volume, low‑calorie foods such as vegetables, strawberries, and watermelon to fill the stomach without excess calories. Hydration is highlighted, with advice to drink water (or sparkling water) regularly, especially with meals, to curb hunger signals. Consistent daily eating windows are presented as a way to train the body’s hunger hormones. Front‑loading protein at breakfast is suggested to reduce evening overeating. He advocates making the majority of calories come from minimally processed, nutrient‑dense whole foods and provides a rule‑of‑thumb for fiber (10‑15 g per 1,000 kcal). Finally, Roberts normalizes moderate hunger during a deficit, urging viewers not to panic and to use structured meal timing to manage cravings. Throughout, he mixes personal anecdotes, practical tips, and references to external resources.
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What is going on, guys? Welcome back to another walk and talk with E. I hope you're doing well. As you can see, I got a haircut. As you can also see, we got some not so good weather going on here today. Got a shirt on, got a cloudy forecast. So this walk and talk might get cut short, but we'll see. So listen, in this walk and talk, we're going to talk about—it's going to be more of an educational walk and talk. We're going to talk about how. Some tips, tricks, and all the above of how to stay full while you are dieting. 'Cause obviously, if you are not full, if you're not satisfied, you are going to probably eat more. If you eat more, you are going to not stick to your deficit. If you don't stick to your deficit, you aren't going to lose weight. So obviously, this is gonna be an important one. Now, there's a few things you can do. I'll start with kind of the— I don't know what I just did there. I'll start with the, uh, The biggest rocks, so to speak. Number 1 is gonna be protein. So if you are not eating at the very least 0.8 times your goal body weight— so let's just say, for example, you wanna weigh 150— if you are not eating 0.8 times 150, which is 120 grams of protein, you're gonna have a bad time. Not gonna be fun. You're gonna be very hungry 'cause protein is the most satiating nutrient, okay? So number 1 is gonna be protein. Now, protein is difficult to get. I know that. I coach clients every single day, and that's one of the biggest things we work on. Here's what I'll say. I'm gonna link here in this description of this video an article I wrote on how to get more protein. I'm also going to link here above somewhere, maybe probably over here. I'm going to link here, um, a video I did on how to get more protein. And as well, you can just go to my channel. I have a whole video on like the top— I think it's like top 10 or top 15, um, high protein, low calorie foods, right? So definitely check that out because you are going to— that's going to be beneficial for you in your journey. Because again, without adequate protein, yeah, you're going to be hungry. I don't give a fuck what you do. Like If you're eating 46 grams of protein per day, you're gonna be hungry. And what I'll say to this as well is, this is where, you know, no, it doesn't matter how many times of day you eat. Like, you can eat 4 times a day, you can eat 2 times a day, you can eat 6 times a day. As long as you're in an overall calorie deficit, you're gonna lose weight. But it kind of matters because, again, let's say, for example, your goal is, I don't know, let's just say it's 120 grams of protein. It's gonna be a lot harder to hit 60 grams of protein 2 times a day because that's just so much protein. Because again, protein fills you up, right? So it's gonna be harder to hit that much protein in 2 meals as opposed to, let's say you did 4 meals, right? You can split it up easier that way. And this way you can help get to your protein goal that much more. So if you're somebody who doesn't eat a lot throughout the day, which That is a lot of people. If you're somebody who does that, not to say you have to, but might be something to look into if you're struggling to hit your protein goals. So that's number 1. Number 2, high-volume, low-calorie foods. Things like the staple in any diet, vegetables. Like, there's a reason why vegetables are such a staple in any healthy— not just a diet program, but a healthy living, sustainable living program, because They offer you a lot of food for not a lot of calories. So let's just say, for example, again, let's say— I've used this in a Walk and Talk before, I believe— but let's just say you take 2 bites of a Big Mac. That's probably gonna be 100 calories. Whereas if you got 6 cups— I think it's 5 cups. No, I think it's actually 10 cups. I could be wrong. I think it's 10 cups. Let's say you get 10 cups of spinach. That's, I think, 200 calories— or that's 100 calories, I'm sorry. So again, massive food volume for not that many calories. So your stomach will get full without that many calories, which is gonna help you stick to your calorie deficit. Same thing with strawberries and watermelon. So for a pound of strawberries, it is going to be, I believe, right around 140 calories. And I believe a pound of watermelon is, I believe, 150 calories. And again, that's a whole pound. Like, do you realize how much a pound of strawberries is? It's so much fucking food. So doing things like that, again, high protein foods, but also high filling foods like those. It's a lot harder to overeat on strawberries or watermelon or vegetables as opposed to those ultra processed, like very, uh, you know, salt salt, sugar, fat foods where like they're literally made to make you want to eat them more. That's the whole point of the reason they're made. Like these, these companies spend literally billions of dollars each year to make sure their food is what you want to eat and it makes you want to eat more because that's what puts more money in their pocket. So there's like— they literally spend billions of dollars a year on research Testing, so on and so forth, to make sure they know that— there's a guy behind me running, or is that a girl? I don't know. Either way, they make sure, uh, you are going to eat their food, a lot of it, because they make more money. So that's number 1. I'm sorry, it's number 2. Number 3, water. And like, people always tell you, drink a gallon of water a day. You don't gotta do that. It's not that big of a deal. But again, the more— the more high— if you are dehydrated, That's going to— then your body's going to signal and say, hey, something is off, I need nutrients, I need something, right? So it's gonna go in the form of hunger cravings. So you're gonna be hungrier because you're not adequately hydrated, right? So water for sure. But also number 2, on top of that, it fills your stomach up again. So if you're drinking— now again, I don't need you to drink a gallon of water a day, that's stupid and a bit, a bit obsessive, excessive as well. Obsessive, excessive, either one. I would say this: drink when you're hungry, drink when you're thirsty, drink if your pee is dark yellow. On top of that, if you want more of like a guideline, every single time you eat— I don't care if it's a meal or a snack or anything, I don't care— have a glass of water. And if not, it's not a whole glass, have half a glass, have 3 sips, something. Something is better— something is better than nothing. Something is better than nothing. So that's number 3. Actually, 3B, you can use sparkling water because that can help you. The carbonation will fill you up a bit more, so you can use sparkling water as well. So that's kind of like a 3B point there. Number 4 is going to be try to eat around the same times every single day. That includes the weekends. Now again, your weekend schedule might be a bit different. You might wake up later, so on and so forth. I get it. But even on the weekends, let's just say, for example— actually, first and foremost, the reason why this helps is because your hunger, your hunger and hormones are literally dictated by your nutrient intake. So if you eat every single day at 6, 9, 12, 3, 6, guess what? You're gonna get hungry at 6, 9, 12, 3, 6. 'Cause your body knows when to expect nutrients, and your hormones and your hunger signals are going to know when to expect nutrients, and then we'll get hungry around those times. This was one of the biggest things I saw— I really hope it doesn't rain. This is one of the biggest things I saw when I first started getting into, like, you know, fitness and bodybuilding and so on and so forth, 'cause I had to eat, like, every 2 hours. I was trying to put on a lot of weight. So I had to eat every 2 hours, and there was a lot of food. And at first, I wasn't hungry, man. I was, like, forcing down food. But over time, like, when that 2-hour mark came up, again, I put timer— I put a timer on my phone for every 2 hours I had to eat. And when that 2 hours was up, man, I was fucking hungry. After like 2, 3, 4, 5 weeks, I was getting hungrier around those times, and those are the times I had to eat. Which, by the way, you know, again, I get a lot of times people tell me they're too busy during the day to eat. Listen, you very well might be very busy. I'm not, I'm not discrediting that, but— I'm not. With that being said, listen, like, drinking a protein shake and like eating a banana takes you maybe 3 minutes max, right? And this is why, again, like, when I say meal prep, I don't mean like Tupperware and containers and like every single meal all the time. But like, if you know you're busy from 12 to 6 and it's gonna be harder to like have a nice solid meal, well, okay, like, but you also now know it's important To possibly eat throughout the day, I think it definitely is important. But also eating around the same times, like cool, pack a protein shake or pack this or pack that. Like you know, prep this, like whatever it is, you know, find a way that works into your schedule. I'm not going to tell you the exact way to do it because there is no exact way to do it. But take it into consideration. So that is number. What was that? That was number four, right? Three A, three B, number four. Perfect. Yep. Now, number 5, when it comes to tips on how to stay full during your calorie deficit, this kind of goes into point 1, but front-load your day with protein. So like, for example, your breakfast, try to have like— man, I really encourage people to get like 30 grams of protein at breakfast, which can be hard, I know, but the things Oftentimes people overeat at night because they don't eat during the day. So if you can front-load your day with protein, not only are you getting calories, but you're getting a shit ton of protein, which again is going to help you reach your protein goal better, which again is going to help you with overall hunger during your diet. So front-loading your day with protein can be massively, massively beneficial. Number 6 is something we talked about in Walk and Talk before, which is going to be try— you know, again, I kind of Hinted at it, but really try to have your food— guys, this is— I mean, I'm definitely gonna get rained on here. Oh, shit. Um, try to have most of your foods coming from nutrient-dense, minimally processed whole foods. That is going to fill you up more, man. It's actually funny, I, uh, I read a study the other day— it's actually an article, it wasn't even a study— but I read an article the other day that, um, It was something about, you know, salt is bad for you and so on and so forth. And so I sent it to Stan Efferding, who is like the world's strongest bodybuilder, and he was a— he's a world record holder in powerlifting and a very successful guy, very smart guy. So I sent it to him on Instagram and I was like, hey Stan, I think you'd appreciate this. And of course he was like, ah, it's fucking bullshit. But also he was like, remember, you know, because I think the study was talking about, um, it's— it would like dehydrate you or something along those lines. I can't remember exactly, but he said, he was like, remember, the water you get is not only through the water you drink but in the foods you eat. Like, for example, if you're eating a ton of vegetables, if you're eating, you know, fruit, watermelon, strawberries, if you're eating, you know, potatoes or whatever it is, like, those nutrient-dense whole foods have hydration to them as well. I think most people forget. It's funny because until he said it, like, it kind of slipped my mind too. But those foods have hydration in them as well, which again can help. We already talked about hydration, and it helps you with your hunger levels on your diet. So trying to make 80% of your foods coming from nutrient-dense whole foods. Remember, if it grew from the ground, if it roamed the earth, if it flew in the sky, or if it swam in the ocean. That's a good one. That's a nutrient-dense whole food. Try to, you know, if you want those processed foods, fine, have them. Like, I'm not telling you not to, but really try to work in, like, again, if your calorie deficit's 1,500, make 1,200 of those calories come from minimally processed whole foods, and then have, you know, 200 to 300 come from treats you enjoy, not the other way around, right? So That's that. And I think number 6, last one before I get rained on here. Last one, number 6 or 7, one of those 2. Fiber. For every 1,000 calories, try to get, I would say, for every 1,000 calories, try to get 10 to 15 grams of fiber. So again, if you're eating 1,500 calories, for example, try to get 15 to 20 grams of fiber. Actually, yeah, about 15 to 25. Give yourself, give a bigger range. 15 to 25 grams of fiber. Okay. Again, fiber is going to help fill you up more. It will make you eat less calories. It will help you stick to your deficit better. So, fiber. Yeah, again, for every 1,000 calories, 10 to 15 grams of fiber. So, that are, that is, that are, that is, those are my top 7 tips. It's either 6 or 7, I forgot, honestly. But either way, top 6 or 7 tips to help you with your hunger on your diet. And I'll end with this. What's up, Eric? Listen, when you're in a calorie deficit, some hunger is gonna be normal. It's not a bad thing. You shouldn't freak out. Hunger is not a sign to, like, you know, panic or freak out. You know, it's funny because if I have somebody who's, like, not losing weight and they're frustrated, for example, I ask them, hey, what's your hunger? Um, you know, 1 to 2. I'm like, oh well, if your hunger's a 1 to 2, you're probably not in a calorie deficit. so you're not gonna lose weight, because some hunger is going to be normal when you're on a calorie deficit. You're literally eating less calories than what your body is burning. And again, remember, your body doesn't care if you wanna lose body fat. Your body wants to maintain its current weight, 'cause that's the easiest, and it keeps you alive the easiest. You wanna lose body fat. So just because you're hungry, like, if you go to bed a bit hungry, it's not a bad thing. And it's not like what most people are gonna tell you, oh, You know, you should never be hungry and do my diet where you'll never be hungry. Well, if you're never hungry, guess what? Probably not gonna lose much weight. And again, I'm not telling you to go starve yourself. No. Like, on a scale of 1 to 10, I'd probably say anywhere from a 3 to a 7 on the hunger scale. It's normal. Normal. I, you know, don't freak out just because hunger arises. I've worked with people as well who are like, the minute they get hungry, They're like, oh, I gotta get food. No, chill out. Like, you can wait. And again, this is why having those set meal times can be huge as well. You know, having 3— having set meal times. Okay, well, if it's 1 PM and you get a bit hungry, guess what? You can wait until 2. You're not gonna die. Like, I promise it's gonna be okay. So that's how I end the walk, guys, because I'm back now and, uh, gotta get some more work done. So hope you enjoyed, and we will talk soon. Bye.
