Hunger Is Not A Sign To Snack

Healthy eating is obviously about putting the right kinds of food in your body, but it’s also about having the right attitude to food.

Food plays too many roles in our lives. We use it to cheer us up when we’re sad or bored and to communicate the kind of person we are.

To be a healthy eater means eating for the right reason: hunger. It’s time to rediscover the feeling of hunger. An easy way to do this is to stop snacking and start having three proper meals a day.

Studying the behaviour of overweight and obese people, I often hear them say they overeat because they feel hungry between meals.

But they’re not really hungry — they’re getting hungry. It’s natural and not something to panic about if you’re eating a proper breakfast, lunch and dinner. It just means you’ll really enjoy your next meal.

Eating when you’re hungry is a nice feeling. I’ve found that it’s only when people don’t eat proper meals that they want snacks.

THREE-MINUTE CRAVINGS RULE

Remember that hunger isn’t just a physical process to do with how full or empty the stomach is — feelings of hunger essentially come from the mind. So if you crave something and feel you can’t think straight until you’ve had it, it’s worth exploring what is going on psychologically.

People like to think cravings are biological or due to an ‘addiction’, and tell themselves they ‘need’ a chocolate bar. In fact, it’s not the actual food they crave, it’s the meaning they have wrapped around the food. Chocolate represents a distraction, a break from work or a treat after a hard day.

Craving episodes last only a few minutes, so distract yourself — chat to a colleague or take a walk — then see if you still feel so desperate for it.

Last year, psychologists at Plymouth University and Queensland University of Australia reported that playing the computer game Tetris for three minutes reduces the strength of cravings for food and soft drinks. They suggested that during a craving, people visualise food they are thinking about — a visual task such as Tetris can disrupt this.

IMAGINE HOW YOU’LL FEEL AFTER A CAKE

Many people weaken at the sight of a shiny eclair or a basket of fries. But a good way to resist is to think about how you’ll feel afterwards — guilty, overly full and wishing you hadn’t.

Psychologists call this ‘anticipated regret’ — a technique shown to be effective for changing health behaviour such as exercise and food choices.

You could even picture your liver struggling to digest that food or the pockets of fat in your tummy or thighs desperate to suck up the calories.

If you embed that image in your mind, linking it to the food, you won’t want it the next time it’s winking at you from the shop window.

Even better is to think about how wholesome and smug you’ll feel after eating something healthy. I never liked running, but after doing a charity run following a friend’s death, I started doing it more regularly.

What motivates me is to think of the smug feeling I’ll have when I’ve finished. Don’t frame it in your mind as a loss — frame the healthy choice as a gain. You’ll feel proud of yourself for looking after your health.

Source: dailymail.co.uk/health/article-3448464/Ten-mind-tricks-make-healthier-eater.html#ixzz4CzaxMGYN

Find The Right Eating Plan For You

When you are trying to lose weight, what works for one person might not necessarily work for you.

There is so much confusion as to what is best for weight loss. There are so many fad diets around it is hard to know what works and what doesn't.

For me even the thought of a diet is enough to make me grab for the chocolate bar. Don't get me wrong, now that I have got older there are plenty of times I need to watch what I eat and lose a few pound. If you have read some of my previous posts you will know that I like to follow lean and clean eating habits This is the post here is you want to read it

I don't always follow it to the latter but it sure is a good way to reduce any bloating and my waistline. 

Because you are eating only foods in their natural state, there is no build up of toxins and excess fluid. I have yet to speak to anyone who has not lost weight with it. However, like I said earlier you all have your own method that works for you.

I used to believe that the best way to lose weight was to keep my metabolism ticking over by eating six small meals a day. I found this doesn't work for me but what does work if I am diverting off the lean and clean approach is to not graze in between meals. If I stick to three meals a day with no snacks, then I find this has the same affect in weight loss although I do still get some bloating depending on what I eat.

Getting to know your body and what works for you is one of the best pieces of knowledge anyone can acquire. If you are still working it out then experiment with different options, but remember, starving yourself isn't one of them. Whatever option I decide, I always make sure I never, ever go hungry with it. When you starve yourself, you will initially lose weight but then your body will think it is going into starvation mode and will hang on to every bit of fat or fluid it can. Also in the weight loss mode you will not only lose a bit of fat but also important muscle tone. Having lean muscle is one of the best tools you can have to burn calories (to get this you need to add some weight training in to your exercise routine!)

So with all of that in mind find out what works for you and use it to your advantage.

How The Cold Affects Our Life

WE BURN UP MORE CALORIES . . .

Our bodies work harder in the cold. The heart pumps harder, teeth chatter and bodies shiver. Shivering for ten minutes can burn as many calories as an hour’s workout in the gym. Scientists believe shivering activates a substance in the body called ‘brown fat’, which, unlike the regular white fat, burns calories rapidly to generate heat.

. . . AND FEEL MUCH HUNGRIER

On a freezing day, most of us crave hot snacks (soups, stews and puddings). A study at the University of Georgia showed people get through 200 more calories a day once the nights draw in.

Many researchers believe it’s an instinct from our days as hunters and scavengers that makes us stockpile calories for the winter.

THE STARS SHINE BRIGHTER

There’s nothing better for stargazing than a clear, crisp winter night — as long as you’ve got a rug, hat and hot drink.

In the summer, when the air is warmer and more humid, light passing from stars to the Earth is buffeted and distorted by the atmosphere, making stars appear to twinkle more. But in the winter there is less atmospheric disturbance and stars seem clearer.

WOMEN WEAR MORE RED

Winter weather makes us pick warmer coloured clothes, according to a Canadian study which found women are more likely to wear red and pink in winter than in the summer, but only when they are ovulating.

Researchers suspect women are subconsciously choosing ‘seductive colours’ when they are at their most fertile.

In the summer there are other ways of dressing sexily — such as skimpy, revealing clothes — so colour is less important, the theory goes.

DANGERS OF TINGLY TOES

In cold weather blood vessels near the skin constrict, diverting blood to the centre of the body to reduce heat loss. That’s why fingers and toes get cold and numb.

One in five people suffer from painful Raynaud’s Phenomenon — a condition caused by blood vessels narrowing too much in response to cold.

HEARTS MUST WORK HARDER

A chill in the air raises your heart rate and blood pressure, forces your heart to work harder to stay warm and makes your blood stickier, raising the risk of a heart attack or stroke.

Every fall of one degree celsius is associated with 200 extra people having a heart attack within the next month, according to the British Medical Journal.

OUR HEARING GETS DAMAGED

Regular exposure to cold and water over many years can trigger the growth of bone in the outer ear canal, causing infections and sometimes hearing loss.

The condition — known as surfer’s ear — afflicts surfers, sailers, swimmers, skiers and snowboarders.

Ear plugs are the easiest way to help prevent problems.

WE BECOME MORE DECISIVE

When it’s hot we struggle to make complex decisions, while cold weather helps us think straighter.

In laboratory experiments, people are better at spotting mistakes in written text in cool rooms and find it easier to select the best value mobile phone packages when temperatures are lower.

When we are too hot, our bodies divert energy from our brains into cooling us, making it harder for our brains to function.

Source:dailymail.co.uk/news/article-3448736/Why-cold-snap-make-man-f-f-frisky-bizarre-ways-lives-affected-freezing-weather.html#ixzz40S1hHgXB 

3 Ways To Power Through Your Day

Beat the 3pm slump with our easy tips

1. Go herbal

Fading at work? Ditch your double espresso for a cup of white tea with a slice of lemon. Packed with antioxidants, detoxing properties and minimal caffeine, you’ll enjoy a refreshing drink minus the energy crash from your long black.

2. Eat green

Iron will help keep fatigue at bay. Boost your intake by adding a handful of spinach leaves to your lunch and try an easy-to-absorb iron supplement like Vitabiotics Feroglobin Plus Liquid to make sure you’re getting your fill.

3. Snack right

Staying healthy doesn’t mean you have to starve! Eat smaller meals every two to three hours to keep your metabolism active and your energy levels on an even keel. Healthy snacks like raw nuts or oatcakes with avocado and houmous will keep hunger and tiredness at bay.

Source:womensfitness.co.uk/health/1279/3-ways-to-power-through-your-day

Stop! How fast are you eating?

Want to slim down? Slow down! Aoife Stuart-Madge reveals how eating on the hop is sabotaging your weight and health

‘One of the first stages of digestion involves simply thinking about food which, literally, gets your digestive juices flowing’

Whether it’s grabbing a bite at your desk in between meetings or shovelling breakfast down before work, we’re all guilty of not making enough time for a meal at some point in our busy lives. But while most of us know that eating on the run isn’t exactly the healthiest way to refuel, the true extent of the damage speed-eating can do to your body is shocking.

According to a study from Osaka University in Japan, women double their chances of becoming fat by eating too quickly, while men who speed eat are 84 per cent more likely to become obese. The study, which monitored the eating habits of 3,000 people, found that eating too quickly overrides the mechanisms in the brain that tell us we’re full. It’s estimated that it takes 20 minutes after you start eating for the message to stop eating to reach your brain, so if you finish a meal in less time, you risk over-stuffing your stomach. ‘Rapid, “mindless” eating means that the food goes down so quickly that by the time the stomach signals to the brain that it has had enough, we have, in fact, overeaten,’ explains Dr David Lewis from Mindlab, who led scientific research into the UK’s lunchtime eating habits. ‘The consequence is that we add unnecessary calories and put on weight.’

As well as weight gain – and the obvious discomfort that comes from over-filling your stomach (hello, gas, bloating and indigestion) –you’re also at risk of serious health complications. Research from the Medical University of South Carolina found that gulping down food can raise your risk of acid reflux, which can lead to a number of health complications including gastroesophageal reflux disease, a narrowing of the oesophagus, bleeding, or the pre-cancerous condition Barrett’s oesophagus. The study showed that eating a 690-calorie meal in five minutes rather than 30 minutes resulted in up to 50 per cent more acid reflux episodes.

So how can you begin to unlearn fast-eating habits, which are often developed in childhood? Here, our experts reveal their top tips for slowing down.

Switch off the TV

In order for your brain to register when you’ve had enough to eat, you’ve got to be paying attention to what’s going in to your mouth. Research published in the American Journal of Clinical Nutrition categorised eaters into ‘attentive’ and ‘distracted’ groups, and found the distracted eaters tend to eat more in a sitting. ‘One of the first stages of digestion involves simply thinking about food which, literally, gets your digestive juices flowing,’ says Nina Omotoso, a nutritional therapist at Revital (revital.com). ‘Rushing meals means you miss out on this, which is why bad habits like eating on the run or bolting your food down in 20 seconds flat in front of the TV can really affect your digestive health, leading to indigestion, poor nutrient absorption, stomach pain and bloating.’

Make a meal of it

Forget stuffing a sandwich down in five minutes as you check emails at your desk, in order to properly digest your food, Dr Lewis recommends setting aside 15 minutes for a snack, and at least 30 minutes to enjoy a full meal. ‘Relax when you are eating. Do not keep glancing at your watch or thinking about all you have to do after the meal,’ advises Dr Lewis. ‘Eat with your eyes as much as your mouth. By enjoying the experience of eating you will not only enhance the pleasure you derive from your food but also encourage a greater sense of overall wellbeing. That old adage ‘you are what you eat’ is not quite true. More accurately you are what you ingest and digest. Both these processes work best when they are allowed to work slowly.’

Don’t drink with your meal

Research has shown that drinking too much water during a meal can mess with the natural levels of bile and acid in the stomach, slowing digestion. ‘Avoid drinking too much while eating. Fluid not only distends the stomach but also dilutes the digestive enzyme in the mouth and essential acid in the stomach,’ explains Dr Lewis. Try this trick: hydrate yourself 30 minutes before a meal with cucumber water – a natural diuretic that can aid movement through your digestive tract.

Put obstacles in your way

The faster you eat, the more air you let into your body, which bloats you and gives you that uncomfortably full feeling. Consciously slow your pace down by adopting this habit: putting your knife and fork down between bites, or, if you’re eating a hand-held food like pizza or a sandwich, consciously set it down between bites. Also incorporating foods that are tougher to eat, such a grapefruit, in your diet, naturally slows you down.

Taste your food

Recent research commissioned by food company Glorious found that 60 per cent of the UK population admitted to ‘never’ or ‘rarely’ tasting what they ate. Research leader Dr Lewis said, ‘Researchers found that, on average, 79 per cent of people were unable to detect when basic flavours had been swapped, this rose to 88 per cent when people ate while distracted, increasing to 93 per cent for people eating under time pressure.’ The research indicated that office workers in particular consume food simply to refuel the body and most never, or rarely, taste what they’re eating. ‘Mastication, the process in which the food in our mouth is broken into smaller fragments and thoroughly mixed with saliva, represents the first stage of digestion,’ explains Dr Lewis. ‘Poor mastication means that we fail to savour and appreciate the true taste and texture of the meal. It can also result in a range of problems, from indigestion and heartburn to an inadequate uptake of essential nutrients from the food.’

Chew properly

Without chewing your food properly, your body can’t digest it. ‘Chew your food carefully,’ advises Dr Lewis. ‘Take smaller mouthfuls so that the enzyme in saliva is breaking down smaller food morsels,aiding quicker digestion. The larger the portion of food in your mouth, the less effectively it is chewed and savoured.’ Chatterbox? It might be an idea to schedule a catch-up over coffee rather than lunch or dinner. ‘Not only does talking prevent you paying full attention to your food, it also causes you to swallow air, leading to a greater risk of discomfort,’ Dr Lewis says.

Plan your meals

When pushed for time, it’s easy to make poor food choices (who hasn’t grabbed an unhealthy snack during a last-minute trip to the vending machine?) but the more hurried your food choices, the more unhealthy the choice you’re likely to make. ‘Being overscheduled, stressed and pressed for time seems to be a common complaint amongst my clients,’ says Nina, ‘so it’s not surprising that “quick and convenient” is a deciding factor in many of our food choices. The main problem is that leaving it to the last minute limits your options. And if you’re already starving you’re more likely to make poor food choices. Eating like this usually means more sugar, salt and saturated fat in your diet, fewer nutrients, and more expensive, pre-packaged foods – not great for the figure or the bank balance.’ The answer, Nina says, is to adopt a mindful attitude. ‘It’s not just about diet but lifestyle as well. This way people feel more capable, more relaxed and in control. If you’ve got a hectic week coming up, try to plan ahead – stick an apple, a small bag of unsalted nuts or even a high-protein energy bar in your bag. That way you can relax a little and spend the time you do have eating slowly and listening to your body’s hunger signals, rather than running about and eating frantically.’

Don’t reward yourself with food

It’s in our make-up to crave reward for hard work, so when you are under pressure it’s natural to reach for a sugar fix as an instant reward. Nutritionists say many women subconsciously start to associate feeling stressed with speed-eating through the office vending machine. What’s more, when you’re stressed, you’re less likely to savour taste of food or respond to feelings of fullness. Try chewing on a piece of gum next time you feel like stress-eating, and reward your hard work with a lunchtime manicure or blow-dry instead.

Source: womensfitness.co.uk/weight-loss-tips/1191/stop-how-fast-are-you-eating

4 Quick Steps To Stop You From Eating When You're Not Really Hungry

Do you ever down a snack and feel zero satisfaction afterward? Or find yourself wanting to eat while staring off into space at work? Then there's a good chance that you've eaten for a reason other than your body needing nourishment.

Hunger is your body's fuel gauge," says Michelle May, M.D., author of Eat What You Love, Love What You Eat and creator of the Am I Hungry? Mindful Eating Program. "The trick is to pay attention to the signals for hunger before you eat. It's like checking your fuel gauge before getting off the highway for gas."
Here's May's step-by-step process for doing just that:

Pause Before You Eat

"The key is awareness," says May. "When you feel like eating, always pause in that moment between wanting to eat and actually eating." This is where you'll figure out if you're hungry or just bored, tired, stressed, or thirsty. May says you shouldn't necessarily be eating every two or three hours like some experts suggest—only when you're truly hungry —but that you can check in every two or three hours if you're busy and often forget to eat until you're starving.
"Letting your body get to the point of famished is also dangerous," she says. "Your blood sugar is super-low, and all balanced diet ideas and enjoyment goes out the window, so you may overeat." Set an alarm on your phone if necessary.

Check for Hunger Cues
May recommends placing your fist over your stomach, right below the breastbone, and checking for signals of true hunger. "Draw all attention to that area," says May. "You should look for physical symptoms like pangs, growling, and feelings of emptiness—or if the area feels full or stretched." If it's the former, you're probably truly hungry. If it's the latter, you're probably craving something other than food.

Do a Body-Mind-Heart Scan
May says you can look to three different areas to determine whether you need to eat or whether you just want to eat: "I recommend doing what I call a body-mind-heart scan," she says. For body, May says you should start scanning from head to toe and just notice the various sensations in your body. Often tension, like in the neck and shoulders, can signal anxiety or stress, not hunger.
For mind, if your productivity is down and you find yourself wondering about what's in the break room or where you'll eat your next meal, you're probably not hungry, you might just be bored. For heart, listen to your emotions.
Are you feeling tired from a late night out or stressed about a work deadline? Your anxiety might be provoking "head hunger," says May. "Do this before you start to eat," she says. "If you're not truly hungry, you'll start to eat and not feel satisfied [since you're not addressing the true root of the problem], causing you to eat more and more."

Address Your Needs (Beyond Food)
If you're ever unsure whether you're truly hungry—and know you're not totally famished—try to address other issues before you nosh.
Step outside for a walk around the block to relieve stress, lie down for a 20-minute power nap if you're tired, or down a glass of water to try and eliminate lingering thirst.
"You may just need a few moments to re-center," says May. If, after you do this, you feel like your hunger has increased (since you haven't eaten anything), you can be sure it's your appetite that needs to be dealt with—and not some other issue.











Source:
today.com/health/4-steps-stop-you-eating-when-youre-not-really-hungry-1D80046213