STRENGTH
Deadlift: 3×8 @ 70% of 1RM
then
Press: 5×5 @ 5RM
HELPFUL INFO
If your hunger ranks high on the scale, have a snack that’s nutrient-dense and will satisfy you more than something that lower in nutrients, but higher in calories. And here are 3 tips to help tackle hunger…
1. Slow down and savor
A small study of 20 overweight adults compared what happened when participants were told to finish the same amount of ice cream at different amounts of time. When they were given five minutes to wolf down the ice cream, they rated feeling hungrier and less satisfied than when they instructed to savor it for 30 minutes. Taking time to chew and savor your food enhances your enjoyment of the food and your perception of your own hunger, so don’t rush.
2. Increase your daily calorie goal
The MyFitnessPal app helps you create a calorie deficit by subtracting calories for weight loss. If you feel like the amount of calories is not enough and it’s too stringent to follow, manually add back those calories in the settings. Getting to and maintaining your goal weight is not a race, so pace yourself.
3. Choose foods high in protein, fiber, and water
These three nutrients are highly linked to satiety, meaning they’re good at stifling your appetite after you eat. Focus on filling up on common-sense nutritious foods such as fruits, vegetables, lean protein and nuts. Keep these things on hand so you don’t get caught off-guard. Need inspiration? Here are 21 healthy snacks other MyFitnessPal users enjoy.
