Stressed out? Always eating on the run? Turning to sugary snacks for energy? These days it’s all too easy to wind up with a totally whack appetite.
If you find yourself hungry all the time or constantly craving the sweet stuff, it might be time to look at your eating behaviours, says nutritional biochemist Dr Libby Weaver.
Being more mindful of your body’s relationship with food (and adopting Libby’s easy changes) can help you reconnect with your true appetite. And banish to chocolate binges for good!
1. Be present.
Wolfing down your food when you’re distracted means you might miss the “I’m full” signals your body is sending you.
“Sit down and be present with your meal,” says Libby. “Eat slowly and chew your food well; allow time to reconnect with your feelings of satiety.”
If you find it really hard not to inhale your food, this can be simple as putting your knife and fork down between each bite.
2. Cut out the sugar.
Focus on fuelling yourself with real, nutrient-dense foods (in other words, just JERF!).
“Fat and protein in food communicate relatively quickly between the mouth and the satiety centre in the brain,” says Libby. “Foods high in refined sugar don’t utilise this mechanism.”
That makes it far easier for us to eat that whole block of chocolate without even realising! By cutting out the junk, your body will be more able let you know when you’re satisfied.
3. That includes artificial sweeteners.
Artificial sweeteners still tickle our brain’s sweet sensors, making it really tough to break those sugary cravings.
“New studies indicate that artificial sweeteners can actually stimulate your appetite, increase carbohydrate cravings and even stimulate fat storage, leading to weight gain,” says Libby. As if you needed another reason to give the diet pop a miss!
4. Be aware of your emotions.
When you feel yourself turning to food emotionally, ask yourself what you really want.
“Food is unfortunately often used as a comfort, yet it can’t actually do that. It can’t hug you or offer words of appreciation,” says Libby.
“Be mindful of when you eat emotionally. The feeling you are seeking may be found in connecting with a friend or loved one, going for a walk or simply having some space to yourself.”
Hungry all the time? Will you give these appetite reset hacks a try?
0 comments :
Post a Comment