Know Yourself
Know Yourself
To better manage your diet, know your body and listen to him. He will thank you!
Eat when hungry, stop when no longer hungry.
Is it good advice? Yes. Is it easy? Not so sure! To manage your diet, improve listening first signs of fullness in your organization. Here are some rules that will help you know when you can sit down and when to stop eating.
Wait until you have really hungry
“We’re used to eating at the earliest signs of hunger,” says the dietician Noralyn Wilson. ”However, she warns, and we eventually forget what it’s like to be really hungry.” And if we want to eat even when we are not hungry, how to know if wereally need to eat?
When hunger begins to manifest, drink a glass of water or take a walk outside, and expect the return of this sensation.
After a while you learn to differentiate between real hunger and situations where your senses are playing tricks. However, it is important not to wait for a hungry wolf to eat because in this case, you will tend to binge. Always maintain a good balance.
Look what you have on your plate
“When you eat, think about what’s on your plate,” recommends Noralyn Wilson. Do not try 36 things at once!
If you read a document in the office or watching TV while doing something else, you can not concentrate on what you do. And in the case at hand, you do not focus properly on your current activity: eating.
So stop everything and think that you have on your plate. ”Your body takes a while to realize the expansion of your stomach that you eat,” says the dietitian. ”And if you eat too fast, you are likely to fill you belly without even realizing it. ”
Listen to your body
, “If you eat a balanced meal (that is to say, half a plate full of vegetables and for the rest of lean protein and starchy) a portion should be enough to fill you up,” Note Noralyn Wilson.
But if you want to try again, made a break of twenty minutes and listen to your body whether you are really still hungry.
“Come out, have a game outside the family or a board game , go for a walk or do the dishes a few moments to bring your attention to something other than food, “she offers. ”The dish will still be there, and you can always return if you find that you are really hungry. ”
Real hunger and emotional hunger
“was quick to confuse physical hunger and satiety to hunger and satiety emotional,” says Cynthia Sass, nutrition specialist and author. If it’s for emotional reasons you eat too much, Cynthia Sass suggest you keep a food diary to better understand what triggers your emotional overeating.
In an attempt to see clearly, ask yourself the questions listed below when you find that you have eaten too much:
- “Why did I eat this food in particular? ”
Do you really eat that food deliberately, or is it that you did out of boredom, out of obligation or because you were upset / angry / anxious? - “Why did I decide to stop eating? ”
Because you were hungry, because you had done what was on your plate or which represented, according to the label, a normal serving? - “Why did I eat? ”
Because you were really hungry, or was it to kill time or to overcome an emotional problem?
In order to take the necessary measures to avoid overeating, you must first seek to understand the emotional triggers of the behavior recommended Cynthia Sass. “Food is something delicious, eating provides an extraordinary pleasure, and most people will make several attempts to try to find an alternative to the pleasure associated with food,” she says.
All this is not achieved a snap, but with a little perseverance, you’ll see very clearly the signs your body sends you to let you know that it is full. You must reconcile yourself with your body and with his manner of expression.
One day, when your weight loss program is really on track, you’ll find that you are to reap the benefits.