Many studies have proven that strength training decreases a hunger hormone (ghrelin), and cardio decreases ghrelin AND increases a hormone that makes people feel full (peptide YY).
If I feel "hungry" when I know I shouldn't (it's not near a meal or snack time), that's a signal to me to go drink another full glass of water. 9 times out of 10, my "hunger" vanishes-- and I'm getting all my water in!
Studies prove that people are more likely to stay on track when "eyes are watching them." A mirror on the refrigerator, and one in the pantry, may subconsiously reduce snacking, sneaking or binging. PLUS, looking at yourself will remind you of your goals and help make that decision on whether you are going to snack or choose another option when you are not truly hungry.
I realized a good way to keep yourself exercising and eating healthy - and that's to do everything as if you've already reached your weight loss goal!
Find a set of snacks that will fit within your calorie budget. Know the proper portion sizes for these snacks by heart. Keep these things together so that when the munchies set in you can go straight to them for a small snack rather than raiding the fridge.
I heard this the other day ---I have gotten into the habit of measuring food but instead of putting it all on 1 plate, I put it on individual saucers or bowls, its a mind trick that makes you think your getting a pile of food and in reality you are getting the right amounts.
I wish I could say that I always eat when I should, but there are times when I don't. I'm working or just busy. The problem I kept running into was this panicky hunger. If I'm in the car it's the worst because. I've often gone through the drive-thru. I've started keeping a can of mixed nuts in the car so when the panic sets in... I pop the top eat some nuts and the urgency goes away. I'm able to calm down and figure out a healthy alternative to the drive thru.
Do you ever want to keep eating after you have finished a meal? I sure do! To combat that, I drink a full 8 oz glass of water after meals. It makes me feel more full, washes away the lingering (tempting) flavors in my mouth, and helps me meet my water quota for the day.
I used to think of a snack as a reason to eat something that wasn't very healthy. I honestly tried to avoid them because I felt guilty when I ate them.
I find that when I think I'm hungry if I get up and move it goes away! I tend to eat more if I'm just sitting around doing nothing. So try cleaning, walking, or dancing around your house. Anything that will get your mind off food!
We all have them--and when we succumb to our food cravings, we often overindulge. It is sometimes a stumbling block that leads us to binge eating, deflated motivation, and problem that can get us off track from reaching our goals.
Make a grocery list from your week's menu plan. Do not shop when you are hungry. PUT THE GROCERIES IN THE TRUNK of the car and don't nibble on the way home. Go in the door closest to the fresh produce. Avoid processed foods if you can. AND READ THE NUTRITION LABELS.
When I feel hunger, and it is not quite meal time, I eat a banana really slowly, putting it down while I chew. I'm usually multitasking at the same time. I find that when I am half way through eating it, I feel so full, I can hardly finish it!! There goes my hunger!
A lot of people will tell you to drink more water to make yourself less hungry. For me, that NEVER works. Drinking water is great, but it doesn't make me want to eat less if I'm really, truly hungry. Hunger and thirst are governed by two DIFFERENT parts of the brain, so drinking more water will not trick your brain into thinking you're less hungry. If you're hungry, stop and EAT SOMETHING!! (snack suggestions in "more info")
I have always woken up with a huge sense of hunger and eaten in good faith, I needed to eat before I could get sleep. Secret: Instead of eating, try going to sleep. I did this and I woke up hunger free. Was not real hunger.
Plan you menus. How many calories, protein, carbohydrates, and fats do you need for each day?
Artificial sweeteners may save you calories, but it's not really that great a bargain. Artificial sweeteners have been connected to weight GAIN, INCREASED food cravings, INCREASED hunger, INCREASED insulin resistance leading to Diabetes and DECREASED ability to taste naturally sweet foods like fruit. And, yes, some sweeteners are STILL possibly linked to CANCER - they just haven't been on the market long enough for the link to show (all according to a recent Dr. Oz show).
Ever find yourself looking in the fridge for something?
Relying on my mind to know when I'm hungry doesn't work. I convince myself to eat because it's been (fill in the blank) hours since I ate. Instead, I stopped watching the clock and let my stomach do the thinking.