Weight Loss and Controlling Hunger

Secrets to Recognizing Hunger

The most important step for you to be able to control your hunger and cravings is to learn the difference between true hunger (being hungry is normal) and the numerous emotions we all have that we confuse for being hungry. Once we understand this basic concept, making changes is much easier. Thinking about being hungry only creates more feelings of hunger. Focusing on finding alternative foods that satisfy hunger shifts the mindset away from destructive to more constructive thinking and, therefore, more positive actions.

If you feel hungry all the time, your brain is definitely misinterpreting the signals and cues for real hunger. The real feeling of hunger does not occur all day, but only at times when the body is in real need of food. The following is a list of some of the emotional, and also external, cues telling us to eat and eat and that you should try to minimize:

Here is mental "check sheet" to see why you might be hungry:

1. Am I thirsty and not really hungry?

2. Did I skip a meal? Did I eat a meal that was too small?

3. Did I eat drinks or foods high in sugar?

4. Is it really hunger or stress, boredom, depression or anxiety?

5. It's normal to be hungry 5 hours after a meal and 2 hours after a snack.

Hunger and cravings are the result of brain chemicals telling us to eat or not to eat. Hunger is not a will power issue!

Simply recall the 1940s and 50s to see the effects of external signals on eating patterns. Back then, people did not have the difficulty with weight control, fast food was virtually nonexistent, and food portions were smaller. The rapid increase of obesity is a result of increased stress in our daily lives combined with external signals and cues to eat that surround us all day.

Stress is thought to be a major cause of overeating. However, numerous studies yield inconclusive results. Stress in the workplace is associated with overeating in two studies, and with less eating in two other studies. Stress at the time of college examinations has shown mixed results. In fact, the nature of the stress may play the most important role in overeating. Major stress appears to cause less eating and minor stress may cause increased frequent in our lives than "minor stressors"-possibly a significant reason for the preponderance of overeating.

Along with the type of stress, the type of foods desired while under stress plays an important role in overeating. people usually crave sweet or salty snack foods over meal-type foods, such as meat, vegetables, or fruits. Sweet and salty snacks are high in calories and rarely satisfy hunger, but create the need for more, regardless of whether a true physiological need exists. Stress-related eating leads to long-term weight problems and additional emotional problems.

Fatigue. Some people cannot distinguish between hunger and fatigue. When they're fatigued, they can be just as hungry after a large meal as they would be if they hadn't eaten for a whole day. A 1999 study at the University of Chicago found that sleeping only four hours a night for four days resulted in a decrease in metabolism and an increase in hunger.

Boredom, Depression, and Anxiety. These psychological problems are well-known causes of overeating. Since the signal to eat is not the absence of food or low blood sugar, food will not change the situation, and in a few minutes the individual is searching for even more comfort food. What to do? The first step is to say to yourself, "Am I eating because I am bored?" If so, you know that a cookie or two will not change the situation. Tell yourself, "I am going for a walk, I'll play on the computer, or even watch an old movie on TV. If I have the feeling in 20 minutes, I'll just get that cookie." If it's depression and anxiety, you need to take care of the situation. In the meantime, go shopping and get some low-calorie, portion-controlled snacks. Doing a little exercise will certainly help as well.

Habits, time triggers, and behavior patterns are among the most common triggers for what is perceived as hunger. Overweight people use their eyes to count calories and not their stomachs. Years ago, scientists believed that the body knew when to stop eating. However, in this era of unlimited access to very pleasant, comforting food, this ability may no longer hold true for many people. More than 60% of overweight individuals are habitual plate-cleaners: they eat everything on a plate

High sugar foods trigger hunger: Foods and drinks high in rapidly absorbed sugars such as soft drinks, juices,

and sports drinks cause almost instant hunger as blood sugar rises and falls. Other foods with sugar or those carbs easily converted to sugar also produce unusual amounts of hunger.

Skipping a meal causes hunger: The real reasons for not skipping meals has nothing to do with changing metabolism and a lot to do with preventing blood sugar falling especially late in the afternoon which causes hunger, often in an uncontrolled manner.