Hunger can be defined as a physical sensation triggered when your body requires food. Metaphorically, it is this little lamp on your gas meter on your car which turns on when your fuel tank is on reserve. However, appetite represents your desire to eat regardless of whether your body requires food or not.
For instance, when you see a this type of commercial on TV where they film cookies from upclose and your body start craving for cookies. Or when you are passing next to a bakery and you smell all those nice pastries and you just have to go in and buy them. In order to lose weight less effortlesly, you need to understand these differences between hunger and appetite.
Tips bellow, will give you understanding of it and help you create a healthy diet without the feeling of being deprived.
Understanding your hunger signals
Animals and babies will naturally respond to the signals of hunger their body tends to send. However, when it comes to us, adults, we became a little bit rusty. This list will teach you how to listen to your body.
Start scheduling your meals, but also snacks for when you feel just a little hungry, but not famished. This is the time when most likely your stomach will start to growl, but before you get weak.
Knowing when to stop is something we are rarely good at, although it is very important. Make a pause when you think you are half way through your meal and try to get notion of whether you are full. Before you feel completely full, move away from the table.
Following a modern and fast life is putting us under constant pressure. Today, relaxing has become a luxury although it should be one of the most important of our daily activities. If you are able to relax, you can boost your health in many different ways. This also means building your capacity to recognize true hunger. Some of the good ways to relax are meditation, needle work, or reading a book 15-30 minutes before retiring for the day.
The main reason why we sometimes end up overeating is because it can take as much as 20 minutes for your brain to sense that your stomach is full. Make a short breaks between your bites and take your time. It is recommended to chew your food up to 35 times before swallowing.
Enjoy the food you are eating. If it is necessary remove all the possible distractions. You can turn off the TV, as well as your phone and sit in peace. Pay special attention to your meal, enjoy how it looks, the texture, aroma and flavours.
Taming Your Appetite
Having a healthy appetite will help you get all the essential nutrients your body needs and that will keep you strong. Tuning it will protect you from becoming a picky eater or even overindulging.
Wait 10 minutes
Make a pause before diving into the bowl of potato chips. Normally, it will take around 10 minutes for this craving for food to pass. After this 10 minutes, in case that you still feel hungry, you can make yourself some healthy snack.
Reduce your portions
Remember that you don’t have to eat everything simply because you got a big portion. It became a trend for the restaurants to serve huge and oversized meals. What you can do is, for instance, take one part of your meal to a home container and eat it later.
Focus on volume
If you are one of the persons who like to eat unlimited amounts of food constantly, you could choose green leafy vegetables and this way be just fine.
It is a well-known fact how important proteins are for your body. Proteins can also be very effective when it comes to fighting your powerful desire for food. Make a food plan which will include many proteins which come from dairy products (in case that you are not allergic or lactose intolerant), different types of meat, fish and eggs.
Most of the changes that happen to our body, happen to be at the time we are sleeping. Sleep is one of the most important factor to consider when it comes to weight loss. Try to make a schedule on when are you going to sleep and when will you get up. This will help you make a routine on giving your body enough sleep. However, in case that you miss a little bit of sleep, you can always take an afternoon nap.
Your body can easily mistake thirst for hunger. If you pay attention to your daily intake of water, and make sure you are always hydrated, junk food will seem less appealing to you. Try to take at least 2l of water per day. Make a schedule on drinking these 2l of water and try to not skip on of the times you should drink.