28 Jan Taming the Insatiable Beast
recognizing when you are really hungry
Our body has the natural ability to let us know when we have had enough to eat and when we are hungry. Listening to these subtle signals is critical when you are trying to avoid the blood sugar yo yo effect. When we ignore these signals and skip meals, or slam down sugars and carbs when we’re hungry, our appetite can start to resemble that of an insatiable beast.
Here are a few easy tip to curb the beast and lose the weight:
- Use a hunger/fullness scale. Become aware of when you are hungry and when you are not. Use this scale before eating:
1=starving | 2=hungry | 3=just right | 4=full | 5=stuffed
If you are 3 or higher, wait before you eat. Take a drink of water and turn to your work or an activity. Check the scale again in 20 minutes if it’s still on your mind. A lot of times hunger can be confused with dehydration. Slam the water.
- Unless you are intermittent fasting, try to eat at least every 4-5 hours, every three hours is even better. This keeps your metabolism up and doesn’t allow you to get too low on the hunger/fullness scale. Plan ahead and be prepared with healthy meal and snack options.
- Add more fat and fiber to your diet by choosing leafy greens and veggies that grow about the ground when you feel hungry. And make sure you’re not eating only carbohydrates. Add a fat and a little protein, such as a small amount of nuts or seeds. Remember fat does not make you fat. It satiates you and you’ll feel full for longer.
If you tame your hunger you will find that losing weight will become easier as you avoid the extreme feelings of hunger that lead to binge eating and obsession with food.