Taming the Hunger Beast
When we ignore the signals of hunger and fullness, skip meals, or eat only carbohydrates when we're hungry, our appetite starts to resemble that of an insatiable beast.
Curb the beast and lose the weight in three easy steps:
- Use a hunger/fullness scale. Become aware of when you are hungry and when you are not. Use this scale before eating:
If you are 3 or higher, wait before you eat. Take a drink of water and turn to your work or an activity. Check the scale again in 20 minutes if it's still on your mind.
- Try to eat at least every 4-5 hours, every three hours is even better. This keeps your metabolism up and doesn't allow you to get too low on the hunger/fullness scale. Skipping meals is a surefire way to bring out the hunger beast. Plan ahead, and be prepared with healthy meal and snack options.
- Add more fiber to your diet by choosing fruits, vegetables, and whole grains when you feel hungry. And make sure you're not eating only carbohydrates. Add a little protein, such as a small amount of nuts or seeds, and you'll feel full for longer.
Tame your hunger. You will find that losing weight will become easier as you avoid the extreme feelings of hunger that lead to binge eating and obsession with food.
Megan Porter, RD