How to eat less without being hungry (+ what if these tips don't work for me??)

[@RachaelWrigley]

There was a mistake made in this video: One study showed that 39% of high fibre treatments (not participants) led to a reduction in appetite and 22% showed a reduced dietary intake.

[@tipofthespear74]

As an older guy, I realize I am not your target audience but I wanted to thank you for your videos. This has been my struggle off and on for a long time.

[@RachaelWrigley]

Thank you for writing this. It’s wonderful to have you ♥️

[@Bliss31]

Food has taken over my life, my mind, my body. I’m stuck

[@TheMinlou]

you missed a very important part about calories. we digest the foods from calories differently and in different amounts. for example something that is highly processed like a chocolate bar, we digest almost all of the calories but corn or other vegetables, we digest only a portion of those calories. meaning the less processed the food, the more calories we can eat. also, set point can be altered either with over eating or under eating. see weight loss biologist Giles Yeo

[@RachaelWrigley]

Thank you so much for your comment. We did slightly touch on this on the context of micro biome. This video is by no means an exhaustive list of theories and research or tips so I appreciate you adding more thoughts to it ❤️

[@NawrasMatee7]

the way you did that promo was really slick ngl

[@itsalwayshalloweenexceptwh5118]

I personally experienced that my hunger/appetite is blunted too much when I go on a very low carb diet. And I probably overeat calories if I allowed myself to eat both calories and carbohydrates as much as I wanted. If I wanted to eat less in a sensible way I would: - try keeping net carbs under 80gr a day -not drinking your calories -no snacking -fewer processed foods overal -focus on getting enough protein -fiber rich, low calorie density vegetables are the co star of the meal (protein rich food is the lead) -cafeine only in the morning. Cafeine can improve mood, energy levels and reduce hunger, but it can also interfere with sleep.

[@RachaelWrigley]

Thank you for sharing your experience. I’m glad you’ve found what works happily for you! Some people can have an approach like this and find it helpful and effective. I will just make the same point again I made in the second half of the video for anyone else - it’s also okay if any part of this approach doesn’t work for you or you find it makes your relationship with food, urge to eat or cravings worse x

[@itsalwayshalloweenexceptwh5118]

​@RachaelWrigley You are right and it's good to emphasise there is no one method fits all approach. For example I'm calorie counting. I know that for a lot of people with a history of an ED this would be very triggering, or maybe not a problem in the beginning but it could be a slippery slope down the line. I'm fine with calorie counting now, I started seeing it differently during reverse dieting.

[@RachaelWrigley]

Exactly right, it's all about finding what works for each of us. Everyone's experience is completely valid. Some people can calorie count and feel perfectly happy, free and healthy. For others, it drives binge eating, food obsession and feeling out of control. And everything in between!

[@arrayahvlogs]

Rachael, your channel has been so insanely helpful. Your advice and videos have seriously helped me in my journey with food and has helped me improve my nutritional decisions. Thank you! :)

[@myhellocuteness]

I just love your videos and what you teach so so much. Sometimes when I click on videos I worry that they will say something that will make me feel bad about myself or my path, but I always know I will feel safe and comforted whenever I watch yours❤️ During the time I have been subscribed to you, I have learned so much and been directed to such a happy, hopeful and peaceful place in my life, and I am so grateful to you! I am able to finally have an understanding of why I do what I do in relation to food, I could fill this whole comment with discoveries I made that I never knew were possible. Thank you for being such a light to this part of the internet and the guidance you have blessed me (and so many others) with❤️🥲 if anyone has suggestions for KZbinrs, books, podcasts etc that teach a similar message to Rachel, I would love to hear it. I haven’t been able to find anyone else that rings with so much truth.

[@RachaelWrigley]

This made my day. Thank you so telling me! I'm so glad they help ❤️

[@СергейАшимов-я8ш]

A note about set-point theory: A lot of metabologists agree that mteabolism can only slow down so much in order to fight back against a deficit; it's more or less negligible. Giles Yeo suggests that set point theory more or less has to do with the dozens of decisions one makes over the course of their lives, vs the body having a predetermined set weight at which it feels comfortable.

[@RachaelWrigley]

Thank you so much for this. Set point theory is flawed and as I mentioned in the video, weight regulation is unbelievably complex when you get in to it. On reflection I should have discussed metabolic adaption instead of referring to set point. I just didn’t want to make this video too ‘dense’. I have come across what you mention before and I personally think it makes far more sense than a standard set point range that’s genetically determined. A deeper understanding of weight regulation is next on my list to improve my understanding on. If you have a source that shows that metabolic adaption is negligible I would love to read more about this research.

[@kevitamaster-brewkombucha5472]

@@RachaelWrigley I’m unfamiliar with that topic, can you please make a video on it Racheal?🩷

[@misaachaan4363]

hi ! I want to say, thank you for making greats videos about that ! It's very interesting to speak about metabolism to weight we forgot everytime this little thing who change considerably everything (sorry for my english)

[@pharmclare]

Enlightening perspective. I appreciate. Welldone

[@Harmanaujla_]

Hi Rachael I want to share my appreciation and gratitude towards you I’ve come across your channel and listened to your story and other videos I can resonate with everything you’ve been through , it felt comforting that someone understands. I’ve tried connecting with you through the links in your description however I’m not able to, kindly if you are reading this could you direct me 🙏🏻❤️

[@RachaelWrigley]

That’s very kind of you to say and I’m so pleased they have helped! I would love to connect with you as well. If you’re getting to my calendar and finding it fully booked it’s because the majority of my time now is solely focused on supporting our clients. I invite you to get in touch with a member of my small team via our website and they will be very happy to help and potentially have an initial call with you if it seem like we’re the right people for you ❤️

[@madisonbridges1877]

Yes please! Thank you for this video. Would love another on set point theory, and how to lose weight if your body weight doesn’t seem to be decreasing even though you’ve lowered calories….

[@MrQuizGerman]

Everytime i make the intention to eat less, i even get more hungrier and my thoughts go crazy about food all day.

[@RachaelWrigley]

This is exactly what I discuss in the second half of the video, this is a really common experience ❤️

[@tanyamarie1992]

You are glowing!! 💗💗

[@RachaelWrigley]

Thank you!

[@paulawhittaker3538]

I hated hearing about the set point weight while in recovery - I had no idea where my weight was going to go back to as I've been very heavy at some points. I'm now about 19 months in recovery and my weight has actually gone back to the weight I started at before this episode of restrictive eating. I'm not counting calories now and I seem to be within a 5lb range. Sadly, I'd love to eat less but my body doesnt like it and I have times ended up binging.

[@An_Drea_Calling]

Totally off topic: You remind me of Natasha Oceane (looks and voice).

[@lailaandthemoon]

Also the research behind her videos and the scientific evidence reminds me of Natasha too 👌

[@marycansing]

As a "Mary" (literally), I feel this video is very accurate.

[@PraveenSrJ01]

Just suscribed to your channel after watching this video

[@romanticdove]

I want to lose weight. How would you best go about this? So far im actually finding im less hungry with more water and less carbs but i want to make sure im not going to plateau.

[@RachaelWrigley]

Thank you for your question. I don't help people in intentional weight loss, but there are many others that do. You can think of these as tips for being healthy, fit and weight stable (according to some research). Such tips may be helpful for some in creating more balance in their way of eating. For others they may be unsuitable, ineffective or outright counterproductive, potentially leading to greater imbalances in eating (for instance, this can occur if someone already has disordered eating). I specialise in helping women gain a healthy relationship with food. Intentional weight loss is often counterproductive to this for the reasons I mentioned so I'm not the right person to ask I'm afraid. But there are many others out there that focus on intentional weight loss if that's your primary goal ❤️

[@clarasayk525]

Any tipps on how to eat less (and maybe even experience less hunger) when being in an environment where everyone else is eating much less. E.g. when I'm at my in-laws and they only have breakfast and dinner and nothing in between except sweets / cookies which I don't like. I already tried drinking loads of water and black coffee as well as sneaking protein bars but I just can't seem to train myself to be less hungry. Would it be a good idea to try eating like that all the time so I get used to it? I also experience low blood sugar very strongly (headaches, dizziness,. stomach pains) so I find that quite hard to tolerate.

[@MagpieCrafter]

I was a little worried (and even dropped the video a few times before giving it a full go) about the way your channel might be progressing before the 10th minute.

[@RachaelWrigley]

I’m glad you watched through ♥️ Yes, this video isn’t aimed at my current audience who already resonate with struggling with their relationship with food. It’s here because these are the types of videos my clients will search for before they understand why they struggle. I’m trying to fill that gap to help raise awareness further and sooner to those that may relate to it x

[@lolabus7132]

I eat really less but my weight is same, I really want to video about this topic☺️

[@wendychamorro2244]

Loved your video!! Would love it if you covered the topic of gaining weight while intuitively eating. I’ve been intuitively eating now for 2 months and my cravings for sugar and fries has disappeared. I only crave high fiber foods which is wonderful but I have gained weight lol… does this balance out eventually? I will say I’m not working out consistently the way I used to… ❤

[@katykat8582]

I think my bodyweight setpoint is too high. What would you recommend?

[@RachaelWrigley]

That is such an interesting question. It seems that others want a video on set point theory so I'll begin to develop that for you. It may depend on what you mean by 'too high'. That could mean aesthetically in your opinion, health wise, it could also mean that you believe you've raise your set point through dieting and more. If you would like to give a but more context to your question, I can consider it whilst having the video put together.

[@katykat8582]

In the past my setpoint has always been 62 kilo and I have been a natural eater. Then my first boyfriend encoraged me to loose weight, and I went jogging but did not change my eating and reached my aesthetic ideal of 59 kilo. Then I gained 10 kilo because of stress eating (first job) then lost the weight with a formula diet (this was so easy back then. Because first real diet.) Later I gained a few kilo because of emotional eating. In the last 15 years I had episodes where I eat "normal" then emotional eating and dieting combined with Lifting weights etc. Somehow my setpoint was now 65 kilo. My weight did not change - when I tried counting calories I was so hungry that I had to eat more, and plateaued at 65 kilo. Then I had to stop doing sport because of a health Issue, now I have 68 kilo and seem stuck there, although I started doing sports again. But I could do more exercises, and once or twice a week, I eat when I am angry or when I feel ugly/worthless and then I tell myself "it does not matter if I eat the whole chocolate bar/bag of nuts etc. and gain weight, because no one thinks that I am attractive anyway" If I could stop this crazy outbreaks, maybe I could loose weight. I am 171 cm tall, so the range of 55 to 75 kilo is considered healthy, I just don't like how I look when being over 62 kilo.

[@deb-lou177]

Are over eaters ever hungry - they want to eat food all the time but I’d say they aren’t hungry

[@deb-lou177]

I should quantify I meant overeaters eat for various reasons and not necessarily due to hunger. Myself included

[@lawsome2068]

Generally good tips and I can attest to several although hasn't the body weight set point theory been disproved?

[@RachaelWrigley]

I want to do a deep dive in to weight regulation and the theories behind this topic. It’s immensely complex and I should have made it clearer in the video that set point theory was just one theory - which is incredibly flawed. I also should have referred instead to metabolic adaption. I didn’t want to make this video too ‘dense’ but in doing so I think I misled by over simplifying. If you have any sources that you would like to share on this topic please do!

[@lawsome2068]

The only source I can think of is www.ncbi.nlm.nih.gov/pmc/articles/PMC2990627/ And a few anecdotal pieces that probably aren't very helpful. I'm also just into weightloss as an overweight individual who lost the weight before and has gained it back +some (I've also always been overweight since childhood) so I'm very interested in this topic. @@RachaelWrigley

[@RachaelWrigley]

Thank you for this!

[@SBNewMe]

My wife and I both get hungry when we watch diet programmes showing obese people eating badly. Every time! We know little about the human mind.