{"type":"video","version":"1.0","html":"<iframe src=\"https://www.loom.com/embed/3d72b57c6ddd4e3db36f5e9b83bdd591\" frameborder=\"0\" width=\"1114\" height=\"835\" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>","height":835,"width":1114,"provider_name":"Loom","provider_url":"https://www.loom.com","thumbnail_height":835,"thumbnail_width":1114,"thumbnail_url":"https://cdn.loom.com/sessions/thumbnails/3d72b57c6ddd4e3db36f5e9b83bdd591-c3d761ed280d10e2.gif","duration":607.988,"title":"Final Four Weeks, Targets and Hunger","description":"This Loom covers how to manage diet targets and hunger as the program enters the final four weeks after the halfway point. It advises keeping calories and targets unchanged if weight trends down, training is good, and photos or progress look better, but testing a more aggressive calorie drop for one to two weeks if results have not met expectations, while using weekly trends and the two week average rather than single scale readings. It then outlines hunger management strategies based on filling food factors such as high protein, high fiber, higher water intake, harder to chew foods, and less bland options, and emphasizes lifestyle drivers including sleep, stress, steps, dehydration, and sufficient protein. Finally, it reviews an eating out playbook such as choosing grilled or steamed options, adding vegetables, limiting the bread basket, making normal orders instead of treating every meal, and limiting alcohol."}