Dealing with Psychological Hunger in Prep

One thing I find to consistently come up with the competitors i support through their prep is this idea of deprivation or limited food allowance

I find this happens most frequently to girls with macro plans or those who track everything on their meal plan to see their numbers

One of my clients recently was really struggling with this
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I noticed in her food journal (part of my food relationship healing & discovery program) she kept writing about her macros being dropped then I’d see she would say she felt hungry or was worried about being hungry

But when I reviewed her journal, the difference to me as an outsider was hardly even noticeable

Now, I’m not going to pretend like hunger on prep isn’t real, NO DOUBT it is
But it can also be psychological and often times is made WORSE because of our perception of changes & lack of connection to the body

(Literally just had a conversation with a different client about satiation being a thing well beyond numbers but conditioned in those who track to only be about numbers—but I digress)

The problem usually goes like this:
Competitor checks in with coach
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Competitor knows macros will probably be adjusted and lowered or meal plan changed with less xyz
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Coach makes minor change
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Change appears massive to already physically hungry competitor who was anxious about another drop
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Competitor psychs herself up to feel even hungrier when really the change was minimal (but competitor doesn’t see it this way bc of pre-fixation on food changes)
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Competitor obsesses over how she is going to live off of, work through, or meet these new macros (constant thoughts of new meals, recipes, timing, & sometimes escalated to binging behavior)
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Negative feelings & associated hunger escalate
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Competitor doesn’t realize when satiation is reached from body cues because too focused on numbers
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Hunger & fullness cues weaken
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Competitor continues to allow macro changes to determine how “hungry” she is
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Psychological perception of hunger & changes make prep seem more daunting, unsustainable, and less enjoyable which can be a precursor for lowered adherence during or beyond prep
Maybe this is relatable to you?
Regardless, how do we work through it?
Work backwards!! Here’s how...
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Change Perception of Macro & Meal plan adjustments
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Make a point to listen to hunger & fullness cues (I have a reference sheet I give clients who struggle with this)
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Focus on body’s needs and be flexible with the application so as to not be so focused on being as “macro friendly” as possible
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Watch language around macros & check ins
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Reinforce that body can handle both excess and deficits through beliefs & behaviors
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Celebrate nutrition beyond the numbers (notice what the food you’re eating actually does for you—all my clients do this in my food program)
➡️Be Objective⬅️

Ready for some real support and guidance through the challenges you face in your relationship with food on or off prep so you can finally have the peace of mind AND goal attainment you desire?

CLICK HERE to learn more about my Food Relationship Healing & Discovery 1:1 Coaching program where we will dig into exactly what you need to have your most successful, fulfilling, and empowering preps & improvement seasons

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