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HEALTHY DIETING TIPS AND TRICKS
The difference between hunger, appetite, and satiety
These three words signify different things. Appetite isn't exactly hunger, but rather a general appreciation
for and interest in eating. Related to appetite are cravings -- strongly felt desires for a particular food.
Hunger is a physical sensation characterized by things like headache, shakiness, decreased concentration,
and a sensation of empty or growling stomach (aka borborygmus). Satiety is the feeling of fullness and the
desire to stop eating. Appetite, hunger and satiety are governed by both the mechanical state of the
digestive system (in other words, whether there's stuff in there) as well as hormones such as insulin,
leptin, ghrelin, and cholecystokin (or CCK). The body can sense things like whether the stomach is
distended or the intestines are stimulated to start shuttling things through the pipes. It also has complex
feedback loops for hormones -- when one goes up, another might go down, and a third might respond to
the first two to tell the body it's lunchtime.
The several factors that affect hunger, appetite, and eating
These hormones affect and are affected by physical feelings of hunger as well as thoughts and behaviors.
So, for example, you can feel hungry after not eating for six hours. Or you can suddenly be inspired to eat
dessert even after a full meal when you've actually consumed enough food to satisfy your body's needs.
Our experience of appetite and eating is also affected by our cultural and personal habits. In some places,
it's considered gauche to eat on the street whereas in North America it's not uncommon to see someone
noshing while walking down the sidewalk. Some cultures feel that it's uncouth and greedy to eat to fullness;
in other societies, nobody escapes a dinner party without eating till they nearly burst.
The source of problems with appetite and hunger
People who struggle with their weight typically have problems managing appetite and hunger, and
responding to satiety signals . They are extra-sensitive to appetite and hunger cues, and almost oblivious
to feelings of fullness. They may be easily stimulated by external influences such as the sight of food, and
have frequent cravings.
Identifying and managing hunger and satiety
To achieve and stay at a healthy weight, here are some tips to manage the munchies.
Hunger is increased by:
•Not eating regularly; the body will tend to self-regulate by overeating if it goes without food for too long.
•Eating a diet high in sugars and starches. This makes blood sugar fluctuate, which leads to cravings and
problems managing eating behavior.
•Eating a diet low in fiber.
•Eating a diet that is too low in fat and/or protein.
•Stress, so be vigilant about not reaching for the ice cream when you're tense.
•Caffeine intake -- a coffee will temporarily suppress appetite, but it may come back with a vengeance once
the effects wear off.
•Being around food stimuli. If there are cookies in the office lunchroom, or chips in your pantry, get away
from them. When it comes to food, out of sight is often out of mind.
Satiety is increased by:
•Eating regularly; every 2-3 hours is ideal.
•Eating a diet with enough protein, fat, and/or fiber -- in other words, a "cave(wo)man" diet based around
meat, poultry, fish and seafood, nuts and seeds, and lots of fruit and vegetables.
•Eating foods that are high volume but low in calories (most vegetables fall into this category).
•Drinking plenty of water (i.e., soup has also been shown to help people feel fuller).
•Eating slowly and allowing the body time to respond to the presence of food.
•Eating mindfully and being aware of what you're consuming -- mindless eating while distracted by another
activity will often lead to eating more than you realize.
•Controlling portion sizes . People will often eat all of what they're served, regardless of the size of the
plate, so use smaller plates if you are cutting calories.
And by the way, it's a myth that cravings are the body's way of telling you what you need in your diet. Nobody
needs a 3pm candy bar or a late-night chicken wing run.
For further information on avoiding the munchies see the following article from TheDietChannel: Beat The
Munchies! Strategies to Avoid Tempting Food.
HEALTHY DIETING TIPS AND TRICKS
Changing your lifestyle is challenging
Funny thing about humans—even when we know what we’re doing is harmful, it usually takes something
terrible to make us change our behavior. We often get so stuck in a rut that changing our behavior really
feels impossible. Here are a few motivating techniques and tools to get you out of that rut!
1. Focus on one small step (behaviour change) at a time
Do this by not biting off more than you can chew. Choose one small action to lead you toward your goal.
Practice it until it becomes a healthier habit, then start on another. That way, you're building on successes
instead of courting failure. Here are some examples of small changes:
•Don’t use mayonnaise when you make a sandwich.
•Get at least 30 minutes of active movement per day.
•Substitute white bread for whole grain.
•Drink water instead of soda.
•Walk up stairs instead of using an elevator.
•Add a salad to your dinner meal.
2. Mentally visualize what success these habit changes will bring
Have a clear vision of what advantages/disadvantages your new behavior will give you—both in your short
and long term health. When you ‘see’ the difference, you'll be a lot more motivated to make the changes
necessary. Post a picture, phrase, or affirmation in several places so you’re reminded through the day of
the positive health benefits that will occur. This helps you remember why you want to change,
strengthening your commitment to your goals.
3. Make an exercise and diet plan
Have a plan of action so you know what you’re going to do all week to work toward your goals. For best
results, make your plan specific. "I will go on a 30 minute walk after dinner on Monday, Wednesday and
Friday." Then write it down in your calendar and post reminders up around the house.
Although we don’t want to fall short of our goals, you will be more successful if you plan for it. For instance,
if you went for your walk on Monday but not the other days, ask yourself why? What events occurred that
made me not able/willing to go on my walk? How can I change these events in the future so they don’t
4. Get support to encourage you to stick to your goals
Seek out a friend, family member, group, class or professional (dietitian, fitness specialist or counselor).
With outside support, you’re more likely to succeed and to stick to your goals. For instance, finding a
neighbor that enjoys walking is a great motivator for both when you expect the other to uphold their part of
the bargain. With a companion, you’ll find you go on your evening walk more regularly.
Getting started on your diet can be the hardest part
In the following weeks, you’ll decide what habits you’re willing to change and how to make those changes.
This will be a time when your new behavior still seems unfamiliar and easier said than done. Yet, by
providing yourself as much help as possible to keep yourself focused on your new behaviors, soon they
will be supporting a healthier you!
HEALTHY TIPS FOR THE NEW YEAR
Start the New Year by removing goodies from the house
The holidays leave goodies lying around and now it's time to get rid of them. It is important to stock up on
healthy foods and keep "trigger foods" out of the house. Trigger foods (those that are difficult to eat in
moderation) are different for everyone - for some it's a bag of chips and for others it's a jar of peanut butter
or chocolate. Identify what these foods are for you and keep them out of the house or only buy small
Downsize your eating utensils for your New Year plan
A recent study in the American Journal of Preventative Medicine found that people who used larger bowls
ate 31% more ice cream, and those who used larger scoops ate almost 15% more, than those with smaller
bowls and scoops. Over half of Americans say they clean their plates...no matter how much food is served.
Smaller dishes look full with less food, helping our minds believe what our eyes see - a plate heaped with
lots of food. Scaled-down utensils make us eat more slowly, meaning there is less chance of ending a meal
Re-arrange your refrigerator and put healthy foods within your reach
Whether you're bored or ravenously hungry, we tend to reach for the first thing we see. Make it a point to
put healthful foods front and center. Keep yogurt, baby carrots, leftover roasted veggies, hummus,
edamame, and string cheese on front, eye-level shelves. Instead of produce going bad before it gets
eaten, maybe that leftover piece of cheesecake will get left in the back of the fridge!
New Year Diet: Don't use exercise to compensate for calories
Avoid using exercise to punish yourself for eating too much or to justify the extra slice (or two) of pizza you
are planning on eating. This mentality will set you up to hate exercise no matter what the activity. Instead,
focus on the positive effects of exercise like improved sleep, increased energy, and more "you time."
Activity should be something you continue throughout life, not just when you are trying to lose weight.
Set a practical goal: 10% for your New Year weight loss
By focusing on changing lifestyle and eating habits, as opposed to a quick fix, you will be much more likely
to keep weight off. Research shows that starting with a weight loss of 10% of your current body weight sets
you up for long-term success. Once you have reached this goal, maintain that weight for 6 months, then you
can try for more. It may seem like a slow approach, but experts agree that the body actually needs time to
adjust to a new weight before it will allow you to take off more. If you lose 20% of your body weight in 2 years
and keep it off forever (34 pounds total for someone starting at 170 pounds) that's some serious success.
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