1. Know r Hunger Number:
r goal is to learn to work with your natural hunger signals but in order to do
s you must first reconnect with true hunger and its varying degrees. A gr
way to do
s is to take the next couple of days and rate your hunger. Rating your hunger is simple when you use a hunger scale which is simply a scale from 0 to 10 with "0" meaning you
absolutely starving and "10" meaning you
stuffed. Take a break from what you
doing about 5 times a day and assign yourself a hunger number by asking yourself, "How hungry is my stomach on a scale of 0 to 10?" T
seems simple but if you have been out-of-touch with
s sensation for a long time it might be hard to pinpoint, just stick with it and by the end of the first day you w
be much more competent.
w
notice that there
many different levels of hunger, you
not simply hungry or full, but in fact your level of hunger can range anywhere in between and
s information can help you make better
ing decisions as you w
see as you continue reading.
2. Eat By r Hunger Number - Not the Clock:
A common cue we take from our environment that tells us we "should" is the clock. If you have been programmed to
lunch at noon and dinner at 6 then you w
find yourself doing just that out of habit, but what if you have a
hunger number at 11am? What if your hunger number indicates that you
st
full from an afternoon snack at 6:00 pm? One way to let your natural hunger signal work for you is to
when you
hungry instead of
ing because the clock says it is time to
. Remember, hunger is a signal that your body needs fuel, it doesn't c
what time of day it is. Give your body what it needs and start experimenting with different amounts of
d and different types of
d to see what keeps you satisfied longest. A hint is found in the next tip be
.
3. Eat Foods That Stay In r Stomach Longer:
These would be ds that contain protein, good fat or high-fiber.
best off to avoid
ing refined or simple carbs alone when you
trying to lose weight. T
would be
ds like pretzels, bread, baked goods, crackers, cookies, chocolate or candy. The reason is that these
ds
digested in a flash and leave your stomach very quickly causing a rapid spike in blood sugar levels.
r body then jumps into action to
er your blood sugar back to normal but in its haste often causes the blood sugar to drop too
and then guess what?
r body says, "Send more
d!" To avoid
s hunger rollercoaster
ds that empty s
ly out of your stomach such as protein-rich m
, cheese and nuts; good fats such as olive oil and canola oil; or high-fiber
ds such as vegetables and beans. These
ds w
digest s
ly and cause a s
rise in blood sugar levels, keeping you satisfied longer.
Hunger is not a bad ng or some
ng to be fe
d when dieting. By learning to work with your natural hunger signal you w
keep your blood sugar levels even and stay satisfied throughout the day and best of all you w
prevent over
ing due to getting too hungry.
If you could make weight loss easier by just changing the way you nk, would you want to learn how? Click on
s link for my free audio recording Change
r Thoughts - Lose Weight.
Dr. Becky Gaspy is the cr
or of Weight Loss without Worry helping you change your mindset and your weight in just 7 weeks.
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