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When you try to lose weight, it is easy to assume that since the number on the scale is low, other weight-related problems will be resolved. For example, if weight gain is due to over-eating, as always, it is understandable to expect reduced hunger and cravings with kilograms.
A small but interesting study tells a different story. Thirty-five obese people followed for two years, supported by a weight loss program that included nutrition and exercise guidelines. The participants were asked about their feeling of hunger and fullness and then they ate a meal and asked again. In addition, the hormones associated with hunger and fullness were tested before and after meals.
The results were intriguing, because even though individuals lost weight and stopped it during the two years, their feelings of hunger and desire - but not their feelings of fullness - became stronger. Hormones associated with hunger and fullness also increased. In other words, after two years, the participants struggled with increased hunger for meals, and although their hormones indicated they were satisfied, they did not feel it.
One may hope that hunger and cravings will subside with weight change, but may not be the case. Managing hunger can be a constant struggle. Here are three tactics to help you overcome these hungry moments.
1. Eat fat, fiber and protein to enhance the feeling of fullness
Depending on what you lack, add healthy heart fat and fiber-rich foods and proteins to balance your dish and create a submerged meal.
a. Add fat such as avocados, oils, olives, seeds and nuts.
B. Choose a high-fiber starch such as potatoes with skin, lentils and oats.
C. Add two to four fistfuls of vegetables at lunch and dinner.
.d.Incorporate proteins such as beans and small pieces of meat
e. Consider adding more protein to your meals if you tend to take fewer choices of proteins.
2. Be strategic about portion control
Deceive your brain thinking that you eat more than you.
a. Filling your dish with large-sized foods such as vegetables is a great way to allow a meal to look larger than its convection.
b. Using smaller plates and containers makes your meals look bigger.
c. Eating smaller meals more frequently helps keep each meal small, and knowing the next meal is coming soon is comforting.
3. Be aware that hunger may not subside
It is easy to over-overeat if the meal is very hungry. Consider stopping before eating to accurately assess and accept hunger. This can help you start eating more intelligently and slowly.
a. Take five slow breaths before eating. Bring breathing in the abdomen rather than chest and breathing at a slow rate feels comfortable.
B. Look at your dish and assess whether the meal is balanced and satisfactory.
C. Pause while eating to taste the food and slow down the eating process. Put your utensils down for a few seconds to eat more slowly and enjoy the experience.
This advices by Jae Berman is a registered dietitian, a personal trainer and owner of Jae Berman Nutrition.