{"type":"video","version":"1.0","html":"<iframe src=\"https://www.loom.com/embed/54ef81489f65430fa3740e02e89c0412\" frameborder=\"0\" width=\"1280\" height=\"960\" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>","height":960,"width":1280,"provider_name":"Loom","provider_url":"https://www.loom.com","thumbnail_height":960,"thumbnail_width":1280,"thumbnail_url":"https://cdn.loom.com/sessions/thumbnails/54ef81489f65430fa3740e02e89c0412-a9c0ebdf420bf45f.gif","duration":256.661,"title":"Volume Eating and Winning Against Hunger","description":"This Loom explains how to manage hunger during a fat loss phase using volume eating. It focuses on choosing higher-volume, lower-calorie foods without changing calorie targets, such as swapping 400-calorie waffles for a bag of popcorn, using potatoes instead of rice for more volume, and adding low-calorie vegetables or salad (about 25 calories for a whole bag). It also recommends using drinks like water, tea, Pepsi Max, and Coke Zero around meals to increase fullness and reduce second helpings, while still allowing foods you enjoy if you account for them. The speaker emphasizes that hunger and discomfort are normal in a calorie deficit and encourages consistency rather than perfection, noting their own fat loss from 145 kg to 79 kg."}