Two things today: volume eating (how to outsmart hunger by changing what's on the plate), and the mindset piece — being comfortable with being uncomfortable.
I'll be honest with you: I love food. I've been a big boy in my life. So when hunger kicks in during a deficit (and it will), we need smart strategies. That's where this lecture lives.
What volume eating actually means
The art of eating more food for the same or fewer calories. You're not changing your calorie target — you're changing the choices to ones that fill you up more.
Why it works:
- Larger portions = fuller stomach = more satiety
- More fibre, more water content, better hunger regulation
- The perception of a "full meal" matters — your brain reads the plate, not the calorie number
- Adherence gets way easier when you're not staring at a small plate every meal
Smart swaps
Snack swap — waffles vs popcorn
Two waffles ≈ 400 cals. A massive bag of popcorn ≈ 400 cals. Same number on the tracker, completely different experience. Popcorn = way more food, way more chewing, way more "I just ate something" signal to your brain.
Carb swap — rice vs potatoes
For the same calories, potatoes give you 3-4× the volume of rice, and they keep you fuller for longer. Same macros, different result.
Bulk meals with veg
A whole bag of salad ≈ 25 calories. Throw it under or alongside your meals to bulk them up without meaningfully moving the calorie count.
The Nutella vs watermelon test
A tablespoon of Nutella is ≈ 100 cals. Watermelon at 100 cals is a huge portion — it's mostly water. If you're feeling snacky, reach for the high-volume, low-calorie option. Same hit, different damage.
Drinks as a hunger tool
Used strategically, drinks fill you up and stop you going back for seconds:
- Water
- Tea
- Pepsi Max / Coke Zero / diet fizzy
Use them before, during, and after meals to increase fullness. (Caffeine cut-off still applies — respect the 8-10 hours before bed.)
You don't have to ditch foods you love
I'm not asking you to demonise anything. If you really want a chocolate bar, put it in your diet — just account for it. The trick is the structure of your day: prioritise high-volume, low-calorie choices for your meals and snacks, then your favourite stuff fits in without blowing the day up.
Bulk meals out with veg, fruit, water, fibre. Make the plate look full. Fat loss gets much easier when you're eating big meals built around the right foods.
Hunger will still happen. But with big meals + fibre + water, you'll manage it a lot better. Dieting is hard. Being smart with food choices makes it easier.
Get comfortable with being uncomfortable
One of the most important things you can learn in a fat-loss phase. Discomfort is part of the process, not a sign something's wrong.
You're in a calorie deficit. Hunger will happen. Energy will dip on some days. Some training sessions will feel flat. Recovery will sometimes be slower. That's not a fault — that's the work.
My own context
I've been a big boy — my heaviest was 145 kg. The lightest I've been down to is 79 kg. When I do my own fat-loss phases, I know I'm not going to feel amazing every single day. I know that if I push through the discomfort, I come out stronger mentally and physically.
That's how you build resilience: you don't need to feel your best to give your best.
Consistency, not perfection
Some days you'll feel amazing. Some days you'll want to sack everything off. That's life. The key is showing up anyway. Keep ticking the boxes — the boring, repeatable boxes — and that's how you win.
Week 3, five weeks to go
You're in week 3. Roughly five weeks left to prove what you're capable of. Stick to the plan. Trust the process. Every uncomfortable moment is making you tougher.
You'll finish this with a leaner physique, a stronger mindset, and more confidence than you've had in a long time. Q&A lands Friday — drop your questions in.