Lean Habits For Lifelong Weight Loss - 2

Question 1

What is the recommended duration to feel steady hunger before each meal?

Answer 1

30 to 60 minutes

Question 2

How does real hunger typically manifest?

Answer 2

Real hunger builds gradually and may come and go before becoming a steady sensation.

Question 3

What triggers false hunger?

Answer 3

Emotions, time of day, seeing or smelling appetizing food, or advertisements.

Question 4

True or False: Hunger is an emergency that must be immediately addressed.

Answer 4

False

Question 5

What should you do if unsure whether you’re experiencing genuine hunger or false hunger?

Answer 5

Take a 20- to 30-minute wait-and-see period.

Question 6

What does feeling appropriately hungry for each meal assure you?

Answer 6

You’re eating just the right amount for fat loss.

Question 7

If you aren’t feeling physical hunger, what does it indicate?

Answer 7

You shouldn’t be eating.

Question 8

Fill in the blank: Engaging in hunger prevention on a regular basis ends up becoming ______.

Answer 8

weight-loss prevention

Question 9

What might the urge to eat indicate if you’re not truly hungry?

Answer 9

You might be seeking emotional healing, comfort, fun, or connection.

Question 10

What is a common misconception about hunger among dieters?

Answer 10

They often view hunger as an enemy.

Question 11

What can mastering your hunger help you learn?

Answer 11

How hungry you should feel and when.

Question 12

True or False: You can avoid hunger altogether and still lose fat.

Answer 12

False

Question 13

How can eating only when truly hungry affect calorie intake?

Answer 13

It reduces calorie intake by skipping unnecessary calories.

Question 14

What physical sensations are often mistaken for hunger?

Answer 14

Headaches, sleepiness, or cravings for crunchy foods.

Question 15

What are some common reasons people eat when they aren’t hungry?

Answer 15

• Social cues * Routine * Boredom

Question 16

What is the recommended practice if feeling hungry for 30 to 60 minutes before eating seems hard?

Answer 16

Practice feeling genuine physical hunger for 10 or 15 minutes.

Question 17

What does the phrase ‘You’re Not Starving, You’re Just Hungry’ emphasize?

Answer 17

The importance of language and mindset regarding hunger.

Question 18

What is one of the consequences of experiencing hunger for extended periods?

Answer 18

It can lead to stress and possible overeating when food becomes available.

Question 19

What does research show about learning to identify hunger sensations?

Answer 19

It allows people to naturally regulate their food intake and lose weight.

Question 20

Fill in the blank: Practicing the habit of feeling hunger can help develop healthier strategies to ______.

Answer 20

relax, de-stress, or manage emotions

Question 21

How does the absence of hunger signal our eating habits?

Answer 21

It indicates that we are likely eating above our energy needs.

Question 22

What can prolonged hunger lead to in terms of eating behavior?

Answer 22

Obsessing about food and potentially binge eating.

Question 23

Fill in the blank: If you have to plan differently to meet your body’s needs for fuel, that is an important ______ for leanness.

Answer 23

behavioral change

Question 24

What is the difference between feeling ‘starving’ and ‘hungry’?

Answer 24

‘Starving’ implies a severe lack of food, while ‘hungry’ is a mild sensation.

The term ‘starving’ can create urgency that is not accurate unless one has been without food for an extended period.

Question 25

What mindset contributed to the author's difficulty in losing weight?

Answer 25

The fear of hunger and associating it with negative emotions and experiences. ## Footnote The author had a history of a restrictive eating disorder, which influenced their perception of hunger.

Question 26

What is 'procrastineating'?

Answer 26

Using food to delay working on a project or chore. ## Footnote It is common among busy individuals who use eating as a break from work.

Question 27

How can one combat procrastineating?

Answer 27

Take short breaks for rejuvenation instead of eating, and set reasonable expectations for daily tasks. ## Footnote Breaks can include activities like fresh air or short rest periods.

Question 28

Define 'eatertainment'.

Answer 28

Eating to alleviate or prevent boredom, often paired with other entertainment activities. ## Footnote It can lead to eating without hunger, impacting weight management.

Question 29

What is the impact of distractions while eating?

Answer 29

Distractions can lead to overeating because attention is divided away from the food. ## Footnote Eating in front of the television can result in consuming more than needed.

Question 30

What should one do if they don't feel hunger within one to two hours of waking?

Answer 30

Reduce evening eating and consider adjusting the timing of the last meal before bed. ## Footnote Eating a protein-rich breakfast is recommended if hunger isn't present.

Question 31

Why might exercise mask hunger?

Answer 31

Intense exercise can suppress appetite temporarily, leading to a stronger hunger later if food is not consumed post-workout. ## Footnote It's advisable to eat a nutritious meal after intense workouts, even if not immediately hungry.

Question 32

What is a recommended action post-intense workout if hunger is not felt?

Answer 32

Eat a whole-food meal with carbohydrates and protein within an hour of finishing the workout. ## Footnote If unable to eat, consuming a sports drink can help.

Question 33

What does the author suggest for managing a fixed schedule regarding hunger?

Answer 33

Adjust the previous meal to be larger or smaller to accommodate hunger timing. ## Footnote This helps align hunger with scheduled meal times.

Question 34

What emotional associations did the author have with hunger?

Answer 34

Hunger was linked to anxiety, danger, self-deprivation, and low self-esteem. ## Footnote These associations stemmed from past negative experiences with hunger.

Question 35

Fill in the blank: If you practice feeling brief periods of hunger on your own terms, you’ll begin to _______.

Answer 35

dissociate all the unpleasant layers from it.

Question 36

True or False: Eating when not hungry can be a form of procrastination.

Answer 36

True.

Question 37

What is the author's advice for managing hunger and weight loss?

Answer 37

Accept hunger and practice eating only when truly hungry to maintain a healthy weight. ## Footnote This includes feeling hunger for 30 to 60 minutes before meals.

Question 38

What should one do if the urge to procrastinate strikes during planned work time?

Answer 38

Remind oneself that the fun activity can be done later after completing the work. ## Footnote This helps prioritize tasks without resorting to eating.

Question 39

How can someone enjoy food without it interfering with weight loss?

Answer 39

By ensuring they are hungry before eating and being mindful of when they eat for enjoyment. ## Footnote Pairing food with entertainment should be done without distraction.

Question 40

What should you consume to get easily digested carbohydrates into your body?

Answer 40

A sports drink with 15 grams of carbohydrates ## Footnote Small amounts of sports drink can be counted as part of your next meal.

Question 41

What does the term 'reverse-engineering your hunger' refer to?

Answer 41

Adjusting meal sizes to ensure hunger arrives at a convenient time ## Footnote This involves experimenting with meal sizes to create genuine hunger before the next meal.

Question 42

What is a normal part of practicing meal timing according to the text?

Answer 42

Going through trial and error ## Footnote It's normal to undershoot or overshoot hunger timing while learning.

Question 43

How long can you expect to tolerate hunger in the first two weeks of this habit?

Answer 43

Thirty to 60 minutes ## Footnote Hunger can be easier to manage when engaged in activities.

Question 44

True or False: It is difficult to wait until you're hungry to eat.

Answer 44

False ## Footnote Many find it feels good to wait until they are hungry.

Question 45

What realization did a client have about their past eating habits?

Answer 45

They ate mindlessly and did not consider if they were truly hungry ## Footnote They now think about their hunger and food choices more consciously.

Question 46

What did a client learn about cravings when they felt tired?

Answer 46

To not overreact to cravings ## Footnote They recognized cravings may be linked to fatigue or other factors.

Question 47

Fill in the blank: Clients learned to space their meals and have food available at expected _______.

Answer 47

Times

Question 48

What did one client discover about the feeling of hunger?

Answer 48

They appreciated it, thinking of it as their body needing nutrition ## Footnote This positive mindset helped them cope with hunger.

Question 49

What strategy did a client use when planning meals around a fixed time?

Answer 49

Focused on one meal at a certain time and planned others accordingly ## Footnote This helped them maintain hunger and meal timing.

Question 50

How does awareness of hunger relate to eating frequency according to a client?

Answer 50

Eating three or four times a day while maintaining awareness is manageable ## Footnote They found it did not interfere with social interactions.

Question 51

What confidence did a client gain regarding their eating habits?

Answer 51

That letting themselves feel hunger for 30 to 60 minutes is manageable ## Footnote They felt flexible and committed to the change process.

Question 52

What should you update after completing the first habit?

Answer 52

Your Habit Tracker ## Footnote Graduating to habit 2 involves tracking both eating frequency and practicing Hunger Mastery.