Avoid dieting.
The problem with dieting is that it’s a short-term solution to a long-term problem. It’s like putting a Band-Aid on a bullet wound. You may lose some weight in the short-term, but the root of the problem is still there, and it will eventually come back with a vengeance.
weight gain is a complex issue, and there are many factors that contribute to it. Some of these factors are out of your control, such as genetics, hormones, and age. But there are other factors that you can control, such as your diet and activity level.
When you diet, you may lose some weight in the short-term, but it’s not usually sustainable. Most people who diet end up regaining the weight they lost, plus some. This is because when you restrict your calories, your metabolism slows down in order to conserve energy. So when you go off your diet and start eating normally again, your body is still in “ famine mode” and is more efficient at storing food as fat.
Additionally, dieting can lead to disordered eating, which is a whole other can of worms. When you’re constantly depriving yourself of food, it can lead to bingeing and an unhealthy relationship with food.
So what’s the alternative to dieting? Learning to eat in a way that’s satisfying, nourishing, and sustainable. This means making peace with food and your body, and learning to listen to your hunger cues. It’s not about depriving yourself or eating “perfectly”. It’s about finding a way of eating that works for you and your unique body.
If you’re struggling with your weight, I encourage you to ditch the diet mentality and instead focus on making small, sustainable changes to your diet and lifestyle. These changes may not lead to quick weight loss, but they will be more likely to lead to long-term success..View Source
Tune into your hunger and fullness cues.
We’ve all been there: You’re ravenous and the vending machine is your only option. Or you’re out to eat with friends and everyone else is still going strong while your stomach is already growling. Maybe you’re trying to lose weight and you think you should just push through the hunger pangs.
In these moments, it’s important to tune into your hunger and fullness cues. Your body is always giving you information about what it needs, and it’s up to you to listen.
What are hunger and fullness cues?
Hunger and fullness cues are the physical and emotional signals that tell you when to eat and when you’ve had enough.
They’re different for everyone, but some common hunger cues include:
· Stomach growling or rumbling
· Low energy
· Headache
· Difficulty concentrating
· Irritability
· Mood swings
· Shakiness
· Hanger (angry + hungry = hanger)
On the other hand, some common fullness cues include:
· Feeling satisfied
· Stomach feeling comfortably full
· Decreased interest in food
· Feeling tired
· Feeling bloated or gassy
· Uncomfortable fullness
· Shortness of breath
· Heartburn
It’s important to note that hunger and fullness cues are different from hunger and satiety cues. Hunger cues tell you that you need to eat, while satiety cues tell you that you’ve had enough.
Why are hunger and fullness cues important?
Tuning into your hunger and fullness cues is important for a few reasons:
· It helps you eat enough. When you’re constantly ignoring your hunger cues, it’s easy to end up undereating. This can lead to fatigue, difficulty concentrating, and other negative side effects.
· It helps you eat the right foods. When you’re in touch with your hunger, you’re more likely to make healthy choices. If you’re not really hungry, that chocolate cake isn’t going to look as appealing.
· It helps you avoid overeating. On the other hand, if you’re constantly ignoring your fullness cues, you’re more likely to overeat. This can lead to weight gain, indigestion, and other health problems.
· It helps you enjoy your food more. When you’re in touch with your hunger and fullness cues, you’re more likely to appreciate your food. You’ll savor every bite and be more satisfied overall.
How can you tune into your hunger and fullness cues?
Tuning into your hunger and fullness cues can be difficult at first, but it gets easier with practice. Here are a few tips to get you started:
· Pay attention to your body. Throughout the day, take a few moments to check in with your body. How do you feel? Are you hungry? Full? Tired? Thirsty? The more in touch you are with your body, the easier it will be to read your hunger and fullness cues.
· Slow down at mealtimes. When you’re eating, take your time. Chew slowly and put your fork down between bites. This will give your body time to register that you’re eating and start producing satiety cues.
· Avoid distractions. When you’re eating, turn off the TV, put away your phone, and focus on your food. This will help you pay attention to your hunger and fullness cues and avoid overeating.
· Listen to your hunger cues. If you’re feeling hungry, eat! Don’t wait until you’re starving to eat. This will only make it harder to pay attention to your fullness cues and you’re more likely to overeat.
· Stop when you’re full. When you’re full, stop eating. It’s okay to save some food for later if you’re really not that hungry. You can always reheat it later if you get hungry again.
· Don’t punish yourself. If you overeat or undereat, don’t beat yourself up. This will only make it harder to tune into your hunger and fullness cues next time. Just try to do better next time.
Practicing mindful eating
Tuning into your hunger and fullness cues is a form of mindful eating. Mindful eating is a practice that can help you eat in a more mindful way.
When you’re eating mindfully, you’re focusing on your food and your body. You’re paying attention to your hunger and fullness cues. You’re also paying attention to the taste, texture, and smell of your food.
Eating mindfully can help you enjoy your food more. It can also help you eat less and make healthier choices.
If you’re interested in trying mindful eating, there are a few things you can do to get started:
· Pay attention to your food. When you’re eating, take a moment to really look at your food. Notice the colors, textures, and smells.
· Take your time. Chew slowly and put your fork down between bites. This will help you savor your food and pay attention to your fullness cues.
· Listen to your body. Throughout the day, check in with your body. How do you feel? Are you hungry? Thirsty? Tired?
· Don’t multitask. When you’re eating, turn off the TV and put away your phone. This will help you focus on your food and pay attention to your hunger and fullness cues.
· Avoid distractions. If you’re working on something, take a break and eat when you’re actually hungry. This will help you enjoy your food more and prevent overeating.
Mindful eating is a practice that takes time and effort to master. But it’s worth it! If you’re interested in eating more mindfully, start with small steps and be patient with yourself.
Visit mengeredstoo.co.uk to learn more about overcoming binge eating. Disclaimer: We used this website as a reference for this blog post.