The urge to fill up your body is something that mother nature weaved in us a basic survival instinct. While starving yourself is never a good idea, overeating is just as worrisome and undesired as starvation. For those who want to get rid of excess fat and struggle to get the weight into “normal” boundaries managing hunger is the most important priority. Let’s talk hunger games.
Learn yourself – part 1
One must ascend to the wisdom of ancients by separating hunger and craving which are essentially two different “beasts”. One is a pet you want to keep satisfied and well-groomed while the other is a parasite that must be eradicated as decisively as possible.
What is hunger? The unmistakably distinct feeling of physical emptiness accompanied by rumble in your belly is the sign of actual hunger. When your stomach has nothing to digest, the acids may start harming your organism. Eating healthily, enough, and on time is very important for your organism. You don’t need to wait for rumbling to start though.
This feeling is very different from a notion sent to your consciousness by your brain that wants sugars and satisfaction. It is also crucial to not stress your body so that you could avoid junk food and other bad choices for your body often caused by starvation.
Learn yourself – part 2: satisfaction
Our brain is smart. However, our body is even smarter if you know how to listen to it. The stomach has a finite volume and will immediately notify the CNS that you do not need to keep pushing more good inside your body. The feel of fullness and the satisfaction of having just the right amount of food is something that you must remember and try to recreate on a regular basis.
The very feel of hunger starts slowly dwindling away over the course of the meal. Do not continue eating after the initial signals from your body. Do not try to stuff the body, it’s not a sack.
The last bit of learning – fullness
When the stomach stretches beyond its normal limits, you must stop eating. It is simple. Being full is more than being fed enough.
Make a system
The best solution to any sort of problem is to come up with a system that will address it. Rating the strength of hunger and eating accordingly to your imaginary table is a good tip that many will find useful and resultative in the long run. Here’s an example:
- Could eat a cow
- Starving but will survive
- Stomach is empty
- Would not mind a healthy snack
- Stomach is in its ideal state
- There is no more room left inside
Obviously, eating when you are at the stage 6 is not recommended and even dangerous. Not eating when a living cow passing by makes you salivate intensely is also not an option. Choose the right moment to eat and follow your own guidelines. When you prepare to eat, rate the hunger and calculate the perfect amount of food to reach the stage 4-5.
Logging all your meals is a fine way to rate your hunger objectively based on your diet and normal rationing. The rating suggested above is a dynamic thing. Do not continue consuming food if you feel tha your slowly move from the stage 5 to stage 6.
Don’t become a stress eater
The emotional hunger is a real deal and can be devastating to your diet. When you feel stressed or depressed, the brain wants to distract from bad feelings and receive an injection of serotonin. One of the easiest ways to do it is to get a hefty intake of sugar.
When you experience a sudden urge to eat, just wait a couple of minutes and reconsider your desire to eat. If you keep receiving signals from your stomach even 20-30 minutes after, you should go and eat. Find something good to consume though, don’t just purchase a chocolate bar and a bottle of sugary soda.
Resist stress eating urges and you will train your organism to avoid sugars and deal with emotional distress in a healthier way.