Is Your H.E.C in Check?

Let’s be honest — as a busy woman balancing work, home, and self-care, you’re probably juggling all the things. It’s exhausting, and the last thing you need is another diet that leaves you hungry, tired, and frustrated.

That's where understanding your H.E.C — Hunger, Energy, and Cravings — comes into play. Keeping your H.E.C in check can help you feel in control and get the fat-loss results you want, without burning out.

What Does H.E.C Mean for You at 40+?

1. Hunger: Are you constantly thinking about food, snacking late at night, or feeling ravenous by mid-afternoon?
   Imbalanced meals can trigger frequent hunger.

2. Energy: Do you experience the dreaded 3 p.m. slump or wake up tired even after a full night’s sleep?
   Low energy can be a sign your body isn’t getting the nutrients it needs to fuel your lifestyle.

3. Cravings: Do sugar or salty snacks seem irresistible, especially when you're stressed?
   Cravings are often a sign of blood sugar imbalances, stress, or nutrient deficiencies.

   
   

The Sleep Factor: Why Rest Matters

Did you know that even a single night of poor sleep can throw your H.E.C completely off balance?

• Hunger: Lack of sleep disrupts hormones like ghrelin and leptin, making you feel hungrier throughout the day.

• Energy: Your body struggles to regulate blood sugar when sleep-deprived, leading to energy crashes and sluggishness.

• Cravings: Sleep deprivation increases cravings for high-calorie, sugary, and salty foods as your brain seeks quick energy.

Prioritising 7-9 hours of quality sleep can make a big difference in keeping your H.E.C in check.

Food Choices Matter

Are you just hitting a calorie target, or are you balancing your macros (protein, fats, and carbs) to meet your nutrient needs?

Choosing foods that stabilize blood sugar — such as lean protein, healthy fats, and fiber-rich carbs — can help regulate hunger, maintain consistent energy, and curb cravings.

3 Tips to Check Your H.E.C

1. Assess Your Hunger: After meals, do you stay satisfied for 3-4 hours?
   ✅ If yes, great!
   ❌ If not, add more protein or healthy fats to your meals.

2. Monitor Your Energy: Do you have consistent energy throughout the day?
   ✅ Steady energy is a sign your body is fueled properly.
   ❌ If you’re crashing, check if you're eating too many refined carbs or skipping meals.

3. Track Your Cravings: Are you frequently craving sweets or salty snacks?
   ✅ Minimal cravings mean balanced blood sugar.
   ❌ If cravings persist, try incorporating more fiber and healthy fats like avocado, nuts, or olive oil.

What to Do If Your H.E.C Isn’t in Check

• Eat more mindfully: Focus on protein, fiber, and healthy fats at every meal.

• Plan ahead: Prep snacks like boiled eggs, nuts, or veggie sticks with hummus.

• Hydrate smarter: Thirst is often mistaken for hunger; sip water consistently throughout the day.

• Prioritise Sleep: Create a calming bedtime routine, limit screen time, and keep your room cool and dark to optimize rest.

Remember, your body is your best guide. Check in with your H.E.C regularly to see what's working and what needs adjustment.

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