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Tips on Appetite

12 March 2014 By In Blog

Meaning- a strong physical desire to satisfy a bodily need (e.g. for food)

Appetite is controlled by the hypothalamus in the brain. Signals from the brain make you want to eat, especially if your store of energy is running low. When you have eaten enough, signals are sent to the brain for you to stop eating anymore. Appetite is influenced not only by the quantity of food but the type eaten. Fatty food can give us a comforting feeling but it does not make us feel full so we can feel hungry quite soon after. Carbohydrate and protein are much stronger appetite suppressants than fats. We must eat to live but when our eating habits become inconsistent and there is a desire for junk food this can not only cause weight gain but also health problems such as heart disease, high blood pressure and diabetes. Other factors that can contribute to overeating are emotions. They can cause us to eat when we are bored, unhappy or stressed and this is not necessarily meaning the body is hungry but that it needs comfort. It is also possible if you have cravings that you suffer from blood sugar imbalance or even a food allergy, which is worth checking.

Here are some tips that can help to identify what may be causing any cravings or overeating.

Keep a food diary and note down everything that you eat (yes all of the chocolate biscuits, don't cheat) What time you ate it and if possible how you felt when you had eaten it. Notice(also write down) if a certain situation made you reach for some comfort food i.e. Boss criticising your work, argument with partner, menstrual cycle(just before it or during)

Is it habit eating? Do you get in from work and sit down in front of the television with a beer and a packet of crisps as a reward for a hard days work Do you always go shopping straight after work when you are tired and hungry and likely to buy more unhealthy foods or instant foods that require no preparation. This action can become almost unconscious. Stop and consider if how you will feel when you have eaten it? Is it nutritious? In a few months when you have put on weight will you then regret these easy habits?

It is quite possible that when you think you are hungry that you are actually thirsty. Next time you fancy a chocolate bar or a slice of cheesecake in between meals drink a glass of water and then see if you still feel hungry.

Eat foods, which make you feel fuller for longer, such as wholewheat, grainy bread, wholewheat pastas, brown rice, pulses, most fruit and vegetables, fish and lean cuts of meat. These foods score low on the glycemic index (the index ranks food against glucose (a sugar) and the rate that it absorbed by the body for energy. Foods with a lower GI number help you to feel fuller for longer, stopping hunger cravings and are better for overall health and vitality.

An exercise routine without pressure of completing a long vigorous workout. Try to substitute a couple of shorter car journeys with a walk. A swim for 15/20mins once or twice a week,a few minutes jogging on the spot or skipping. None of these take up too much extra time travelling to a fitness centre and it will help to keep your heart healthier whilst burning off a few extra calories.

Read 1773 times Last modified on Tuesday, 21 October 2014 16:19
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