Last week’s discussion delved into the myriad factors that influence hunger and appetite, revealing the complex interplay of biological, psychological, and physiological elements. Despite the overwhelming nature of these influences, there are ways to regain control over our eating habits. Initially, we need to address factors such as ensuring adequate sleep, managing stress levels to control cortisol, and adopting a balanced, nutritious diet to help with mood regulation. Once these are addressed and being implemented, they can subsequently curb excessive eating tendencies.
However, circumstances beyond our immediate control, such as age or gender, may still pose challenges to our hunger. In such cases, proactive steps can still be taken to navigate these obstacles:
- Exercise Regimen: Engaging in regular physical activity is paramount. For those currently inactive, initiating any form of exercise regimen is a crucial first step. Conversely, for individuals already incorporating exercise into their routine, diversifying the activities is essential. Monotonous workouts can lead to adaptation and subsequent plateaus in progress. Introducing variety challenges the body in new ways, promoting continued improvement and preventing stagnation.
- Mindful Eating: The act of eating should be approached with mindfulness and intentionality. Rather than rushing through meals or consuming food on the go, taking the time to savour each bite and allowing for pauses between bites encourages a deeper connection with the eating experience. This deliberate approach brings about awareness of satiety cues, preventing overeating and promoting a healthier relationship with food.
- Adequate Protein: Protein can help people feel more satiated. By adding protein to each meal will help regulate hunger hormones and prolongs feelings of fullness, reducing the likelihood of excessive snacking or overindulgence.
- Moderate Indulgence: When cravings arise, allowing oneself a modest portion of the desired food can be advantageous. Completely depriving oneself may actually intensify cravings, potentially leading to overconsumption of food overall. This phenomenon underscores a key insight from last week’s discussion on appetite: the psychological aspect often outweighs the physiological response. The overwhelming “want” for a particular food can prompt compensatory behaviours, such as overindulging in perceived healthier options in an attempt to diminish the “want” for the desired food. By allowing a controlled serving of the desired food, cravings can be appeased without veering off course.
- Hydration and Assessment: Prior to reaching for a snack, pausing to drink water or herbal tea offers a moment for introspection. Sometimes, perceived hunger may actually be thirst in disguise. Giving the body time to register hydration levels can help differentiate between genuine hunger and thirst, thereby preventing unnecessary calorie intake.
- Distraction Technique: Engaging in a chore or activity can serve as an effective distraction from food-related thoughts. If, upon immersion in a task, thoughts of food dissipate, it suggests that the desire for food was more psychological than physiological. Redirecting attention towards productive activities reduces the likelihood of mindless eating driven by boredom or emotional triggers.
By implementing these strategies, individuals can regain some control over their eating habits, fostering a healthier relationship with food and promoting overall well-being.
Not sure where to start, are overwhelmed or have information overload?? Let me help you get started on your health journey.
Not sure where to start or how to manage, please contact me below to get you started, first consultation is always free.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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