Did you know that 'mind hunger' is a real thing? It's the feeling you get when you experience the emotion you've been fixing with food. Think about it for a second, you probably experience it and don't even know it. If you eat at work when you're stressed, you might find yourself feeling hungry and visiting the vending machine during a particular difficult day. You aren't actually hungry, you've just trained your brain to tell you to eat under a certain set of conditions. Messed up, right?
The good news is, you can break this pattern. Here are 7 tips to help you get there:
1. Slow down and chew each bite for 30 seconds.
Studies indicate that overweight people chew their food less and eat more rapidly than slender people. Eating isn't a race, there is no reward for finishing first or eating the most in a sitting. Slow down, take smaller bites. Chewing your food more frequently can actually help suppress your hunger hormone, ghrelin, and increase your appetite-suppressing hormone, cholecystokinin. Slowing down can trigger you to eat less!
2. Turn off the screens.
A recent study published in the the American Academy of Sleep Medicine found that people who were exposed to the type of blue light emitted by cell phones, tablets and televisions before and during their evening meal were more likely to experience an acute increase in hunger and insulin resistance. This also applies to your sleep patterns. This blue light makes it more difficult for you to fall asleep at night. Not enough sleep means a mangled metabolism which leads to a whole host of eating troubles. Why even set yourself up for that type of failure?
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3. Revamp your sleep.
Sleep is essential to weight loss. In fact, a recent study found that people who get less than 7 hours of sleep a night are more prone to overeating. While our sleep requirements are all different, 7-9 hours of sleep a night should be enough to keep you from consuming up to 300 extra calories the next day!
4. Drink the right stuff.
Sometimes when we feel hungry, we are actually thirsty. So if you feel a craving, grab a glass of water before you reach for some food. Drinking water may actually help increase thermogenesis as was observed in one recent study. If you aren't a fan of water, try adding a lemon slice or grab some sparkling water.
5. Brush your teeth.
Food tastes terrible after your brush your teeth. Use this to your advantage! If you feel your willpower starting to crumble, brush your teeth. Besides, generally, we brush our teeth at times of the day when we won't be eating. Your brain has made that connection, don't be afraid to remind it.
6. Call a supporter.
Rely on those people you trust and to whom you are accountable. Call, text, email any or all of them. Do whatever it takes for you to get that encouragement when you need it most.
7. Accomplish a task.
You are probably totally aware of the time of day when you feel the weakest. Maybe it is late at night, midday or right after work. Prepare yourself for those moments by having a list of tasks you can accomplish instead of eating. Pay a bill, fold your laundry, answer an email. There is always something to do. Or, help yourself out a little more but getting up and doing 30 seconds of exercise like jumping jacks, squats, lunges or push-ups. When your mind is focused on completing the task, it will forget all about the food. Plan a task you can't do while
eating and you'll be home-free.
Do these seem like reasonable tips? Which do you think will work best for you?
For satisfying and healthy food options for when you are ACTUALLY hungry, check out the BodyRock Meal Plan
Source: Huffington Post