by Babs ‘O’ Reilly
(Miami Beach, Florida, USA)
When you first start a diet, hunger is a common problem. When you have been regularly overeating, your body is expecting to continue to receive the same calorie load it has been used to.
These tips will help you overcome the physiological cues to eat more.
Don’t Allow Yourself to Get Hungry!
Start each day with a healthy breakfast and follow it with smaller portions, eaten more often.
When you break your daily food into five or six small meals, eaten regularly thoughout the day, your body has food before it expects it and does not send out the hunger signal. Eat small portions every few hours to keep hunger at bay.
Don’t Eat at Bedtime!
Eat your last meal or snack approximately 3 hours before bedtime. Give your body a chance to begin digesting your food before retiring for the night.
It may take you a few nights to adjust to this pattern, but you will benefit in the longterm.
Skip the Sugary Drinks!
If you regularly consume one or more soft drinks every day, you are drinking a lot of your calories. The same goes for juices, lattes and smoothies.
Drink at least 8 glasses of water daily to help eliminate the toxins produced when your body burns fat. If you don’t like water, try brewing tea or an herbal tisane. Just don’t add sugar.
Drinking sugary drinks triggers an insulin response and causes hunger. Save the calories for your meals and snacks.
Eat Your Vegetables First!
The vegetables are the most nutritious part of the meal and are usually the lowest in calories.
Start your meal by filling up on high fiber vegetables, then eat less of the calorie dense meat or fish course. Go easy on the bread and added fats.
Maximize Your Leftovers!
When eating out, it is normal to have leftovers. Standard restaurant meals feature large portions of high calorie foods.
Eat only half of the meal and save the remainder for the next day. You’ll eat less and enjoy a great meal twice.
Savor Your Meal!
Eat slowly and enjoy the meal. The faster you eat, the more calories you will consume.
Give your body time to catch up and tell you when you’ve had enough. Enjoy the meal and satisfy the hunger of your body and your mind at the same time.
Eat Your Favorite Foods!
When get a craving for one of your favorite foods, have a little. When you try to substitute a different food for the sake of your diet, you may end up eating far more without satisfying the craving.
If the craving is for a specific food, you will satisfy it better by eating a controlled portion and counting the calories in your daily allowance.
When you follow these tips you are in control of your hunger, whether it is physiological or psychological. Analyze why you are feeling hunger and satisfy the hidden needs causing it.
Choose your foods based on nutrition and taste and your diet will succeed.