If you are like me, when you eat certain foods, you are not able to eat just the portion size of them. There are many things that can trigeer eating. For some people, just the presence of high-calorie snacks in the house can be an eating trigger. Unpleasant feelings, such as boredom or anger, can trigger the need to eat in some, while enjoying the company of friends just naturally makes others want to eat. One common trigger is found in most living rooms: the TV. Many people make a habit of getting up during commercials to grab a quick snack.
Recognizing eating triggers is an important first step in getting control of them. Try keeping a food diary for a couple of weeks. Notice when you eat and what you are doing or thinking at the time. When you've identified your triggers, you are ready to do something about them. For example, if TV is your trigger, make a rule that no eating takes place while the TV is on. Take up knitting to keep your hands busy, or get involved in activities that don't leave you time for TV.
Many commercial products are appetite triggers: high carb combinations of wheat + milk + sugar + salt, the same combinations used to fatten farm animals. They do not send a signal to the brain that we have had enough food. Many of us rarely feel truly full to the point where we would not want to eat for at least four hours. Instead, we are hungry again in two hours. Then, unhappy with out weight gain, we seek to medicate our unhappiness with these very same foods.
Worst Trigger Foods
Manufactured carbs are the most common triggers, They are, in effect, addictive substances for many people because they cause further consumption. Also, they are fat in disguise because unused daily carbs are stored by the body as fat.
Examples: bread, donuts, cakes, biscuits, pastries, peanut butter, fast food fries, ice cream, potato chips, Nutella, fastfood burgers, Chicken nuggets, popcorn, chinese food, chocolate, chewing gum, sweets, candies, alcohol, sweet drinks, pizza.
Non-Food Triggers
Depression, The company you keep, not getting enough sleep, winter darkness, cannabis.
When you find yourself reaching for your trigger food, or any "junk food", ask yourself, "Can I avoid eating right now?" or "Can I make a better choice?"
Thin people choose food by how it feels in their body primarily, not just by how it tastes. As a result, they choose more healthy, energy-giving, low-fat foods. Thin people's way of choosing food is actually very different than the way most American's choose food. You have learned to want food that your body shouldn't really need. If you think like a thin person and choose foods that will do something good for your body, you will become that thin person you are pretending to be!
It is useful to consider foods in two broad categories: real food and pleasure food. Real food is food your body needs for nourishment, energy, and health. Pleasure food satisfies a different purpose: stimulation of the taste buds which is experienced in the brain as pleasure. Some food overlaps in both categories. Most real foods also taste very good if prepared properly and if you're eating naturally. Once you're eating naturally you're taste buds will love healthy, energy-giving real food. But pleasure is typically food that only tastes good but provides limited amounts of nutrition satisfying the body's real needs. Examples of pleasure foods include: ice cream, candy, sweets. Both categories are important to provide yourself with a healthy variety in your diet and satisfy your natural desire for certain flavors, including sweets (when your body not your mind wants them) in moderation.
Want and Need
When you are hungry, you should think about your body's "wants" and "needs" together. When you're selecting food, notice what looks good, then consider of those things, which one will your body enjoy the most in the long run in your stomach, after the meal, the rest of the day/evening, in your system, and ultimately on your body or in your body as fat or muscle tissue. Choose foods that your body wants and will also satisfy its needs.
What to do when you get hungry after eating
If you get hungry after a while, in a couple of hours or so after you ate, then eat again! Don't think that your body is bad because it is hungry again! This is one of the more ridiculous and sad things that dieters do: Think that they shouldn't get hungry so soon. Your body is signaling a need for fuel of some kind. Drink a glass of water and if you are truly hungry and not just dehydrated, make a healthy choice and eat a reasonable portion of it.
Pleasure Foods
When you begin to eat the natural way, eating what you want, when you are truly hungry, knowing that you can have anything you want, that you will never have to put up with unsatisfied hunger again, it takes a lot pressure off eating. You will begin to listen to your body and notice that it primarily wants what it needs the desire for pleasure foods diminishes considerably. To see this simply look at people who are "naturally thin". They enjoy pleasure foods in moderation but they don't live for them, they don't crave them very often, and they can easily do without them.
The way you used to treat your body with the famine diets, your body needed fat-producing foods and this is why those foods were the most appealing to you. You will begin to want and enjoy foods that make you feel good and also taste good. Feeling good will quickly be more important than just tasting good. You will want healthy foods. And occasionally, you may want ice cream and you'll have some. But then again, when what you eat makes you feel great, and you feel great about yourself, like many others, you may discover that you don't really like junk food that much anymore.
In summary, people who eat the natural way do four things:
1. Listen to their body.
2. Eat only when they are actually hungry.
3. Stop eating when they are satisfied.
4. Choose food by listening to their body. (54)
54. http://www.e-onlinepublishing.com/
Recognizing eating triggers is an important first step in getting control of them. Try keeping a food diary for a couple of weeks. Notice when you eat and what you are doing or thinking at the time. When you've identified your triggers, you are ready to do something about them. For example, if TV is your trigger, make a rule that no eating takes place while the TV is on. Take up knitting to keep your hands busy, or get involved in activities that don't leave you time for TV.
Many commercial products are appetite triggers: high carb combinations of wheat + milk + sugar + salt, the same combinations used to fatten farm animals. They do not send a signal to the brain that we have had enough food. Many of us rarely feel truly full to the point where we would not want to eat for at least four hours. Instead, we are hungry again in two hours. Then, unhappy with out weight gain, we seek to medicate our unhappiness with these very same foods.
Worst Trigger Foods
Manufactured carbs are the most common triggers, They are, in effect, addictive substances for many people because they cause further consumption. Also, they are fat in disguise because unused daily carbs are stored by the body as fat.
Examples: bread, donuts, cakes, biscuits, pastries, peanut butter, fast food fries, ice cream, potato chips, Nutella, fastfood burgers, Chicken nuggets, popcorn, chinese food, chocolate, chewing gum, sweets, candies, alcohol, sweet drinks, pizza.
Non-Food Triggers
Depression, The company you keep, not getting enough sleep, winter darkness, cannabis.
When you find yourself reaching for your trigger food, or any "junk food", ask yourself, "Can I avoid eating right now?" or "Can I make a better choice?"
Thin people choose food by how it feels in their body primarily, not just by how it tastes. As a result, they choose more healthy, energy-giving, low-fat foods. Thin people's way of choosing food is actually very different than the way most American's choose food. You have learned to want food that your body shouldn't really need. If you think like a thin person and choose foods that will do something good for your body, you will become that thin person you are pretending to be!
It is useful to consider foods in two broad categories: real food and pleasure food. Real food is food your body needs for nourishment, energy, and health. Pleasure food satisfies a different purpose: stimulation of the taste buds which is experienced in the brain as pleasure. Some food overlaps in both categories. Most real foods also taste very good if prepared properly and if you're eating naturally. Once you're eating naturally you're taste buds will love healthy, energy-giving real food. But pleasure is typically food that only tastes good but provides limited amounts of nutrition satisfying the body's real needs. Examples of pleasure foods include: ice cream, candy, sweets. Both categories are important to provide yourself with a healthy variety in your diet and satisfy your natural desire for certain flavors, including sweets (when your body not your mind wants them) in moderation.
Want and Need
When you are hungry, you should think about your body's "wants" and "needs" together. When you're selecting food, notice what looks good, then consider of those things, which one will your body enjoy the most in the long run in your stomach, after the meal, the rest of the day/evening, in your system, and ultimately on your body or in your body as fat or muscle tissue. Choose foods that your body wants and will also satisfy its needs.
What to do when you get hungry after eating
If you get hungry after a while, in a couple of hours or so after you ate, then eat again! Don't think that your body is bad because it is hungry again! This is one of the more ridiculous and sad things that dieters do: Think that they shouldn't get hungry so soon. Your body is signaling a need for fuel of some kind. Drink a glass of water and if you are truly hungry and not just dehydrated, make a healthy choice and eat a reasonable portion of it.
Pleasure Foods
When you begin to eat the natural way, eating what you want, when you are truly hungry, knowing that you can have anything you want, that you will never have to put up with unsatisfied hunger again, it takes a lot pressure off eating. You will begin to listen to your body and notice that it primarily wants what it needs the desire for pleasure foods diminishes considerably. To see this simply look at people who are "naturally thin". They enjoy pleasure foods in moderation but they don't live for them, they don't crave them very often, and they can easily do without them.
The way you used to treat your body with the famine diets, your body needed fat-producing foods and this is why those foods were the most appealing to you. You will begin to want and enjoy foods that make you feel good and also taste good. Feeling good will quickly be more important than just tasting good. You will want healthy foods. And occasionally, you may want ice cream and you'll have some. But then again, when what you eat makes you feel great, and you feel great about yourself, like many others, you may discover that you don't really like junk food that much anymore.
In summary, people who eat the natural way do four things:
1. Listen to their body.
2. Eat only when they are actually hungry.
3. Stop eating when they are satisfied.
4. Choose food by listening to their body. (54)
54. http://www.e-onlinepublishing.com/
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