Don’t Go long Gaps Between Food Or Get Over Hungry
Long gaps or high hunger sends a need for ‘survival’ message to the brain. Instinctively the body’s messaging is: ‘eat fast to restock with plenty of food’.
2. Take A Short ‘Time Out’ Before You Eat
A mind in a hurry encourages fast and furious eating. Stop and collect your thoughts; say a Grace, or just take time out to prepare to eat.
3. Avoid Eating On The Hoof Where Ever Possible
How much have you eaten? You will hardly know because it was ‘grab and go’ and very little register of quantity or quality.
4. Eat Foods That Have A Low Glycaemic Load
Foods that release their sugars into the blood stream quickly lead to blood sugar spikes and this ultimately leads to a blood sugar dip. Blood sugar dips make you feel hungry and the body send messages for another, quick release fuel supply and the overeating cycle is perpetuated.
However, foods that have a low Glycaemic load go into the blood stream slowly and prevent blood sugar spikes, which keeps you sustained much longer and reduces overeating. To find out more about this contact Nutrition in Norfolk.
5. Avoid Sugary Foods And Drinks
Sugary foods and drinks spike the blood sugar and the rollercoaster peaks and troughs of blood sugar begin. Hunger and cravings ‘top the bill’ when the troughs occur and overeating kicks in.
6. Avoid Artificial Sweeteners
Artificial sweeteners supply no energy but you have tricked your brain. Your brain thinks sweet = fuel, so you set up a pattern of messages that say more fuel is required.
7. Put Your Knife And Fork Down At Times Throughout A Meal
Food wolfed down doesn’t allow time for the brain to receive the message that fuel has arrived. Putting your knife and fork down slows the process and gives time for the appetite satisfaction messages to occur.
8. Enjoy And Savour Food
For good digestion you need to secrete plenty of digestive enzymes and these are activated by food smells, tastes and food enjoyment. Savouring and enjoying meals encourages the natural messages of satisfaction.
9. Chew Food Thoroughly
This goes hand in hand with several of the above. Chewing also activates digestive enzyme and makes food particles smaller, so they can be broken down more easily by the enzymes. It also slows the eating process and allows the brain time to register satisfaction.
10. Use Smaller Blue Plates
A large plate takes more filling; a smaller full plate tells your brain I have enough to eat here. Research has shown that blue plates also influence us to see there is enough to eat on the plate.
For more help to manage weight, eat for health, make good food choices, understand the needs of your body and weight loss coaching, contact Jane on 01366 347452.
FREE 30 minute appointments are always available, so you can see how a Nutritionist can help you.
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