When you just starting to build- or should I say, “uncover” your healthy thin mentality your body may need patience as you learn what hunger feels like.
Of course you are new at this and your body is confused.
Your best tool is to stay in the present. Calmy- Am I hungry- not sure? Try a bit? Feel better? sometimes that just desire to eat IS hunger- Hunger is expressed in many ways with all of your senses Just as when you are attracted to another human- there could be many signs.
This is not weird of revolutionary. Mother Nature was going to make sure that we eat- so we survive. I used to ignore cues that I thought were not hunger. Now I know if I can’t get my mind off of food, I am indeed hungry, even if my stomach isn’t growling.
If you eat and your tastebuds are happy, happy- you were hungry- The way to lose weight with your healthy thin mentality is to DELAY eating more when that hunger stops signaling you to eat. You must pay attention to this and say- Could I be done? Could this be enough? Do I need more to calm hunger- YOU CAN DO THIS Give you self a chance!!
THE FOLLOWING IS A REPRINT FROM HEALTH NEWSLETTER!
Feb 7 2017
CBS Local Pittsburgh – It’s possible that weight loss isn’t directly pushed by
exercising, according to a study conducted by Loyola University of
Working out promotes good health across the board but not necessarily
weight loss. Losing weight includes burning calories, but when the body
burns more calories, the hungrier it gets leading those lost calories being
replaced. Studies have also confirmed that notion as well as burning
calories through exercise doesn’t make up the majority of your body’s
“Our study results indicate that physical activity may not protect you from
gaining weight,” said Lara Dugas, lead author an assistant professor of
public health at the Loyola.
The study examined 2,000 people from five countries over three years.
They were measured by weigh ins and activity monitors.
“Researchers did not find any significant relationships between sedentary
time at the initial visit and subsequent weight gain or weight loss,” a press
release from the University stated. “The only factors that were
significantly associated with weight gain were weight at the initial visit,
age and gender.”
(This article a very typical newsletter, full of diet cliches, ineffective “tips,” and assumptions. The newsletter writing is in black. Mine is italicized and maroon and enclosed in parentheses.)
Many of us have moved beyond fad diets and prefer instead to focus on doing small, impactful things every day to be healthier. If that’s more your speed than strict diets and rigorous routines, consider these simple tips thatcreate surprising results! (No they do not. This is standard diet speak that has been said for decades. But this “small impactful things,” destroy a normal, body aware relationship with food and eating. These tips don’t help, and in fact, are harmful.)
Tip #1: Start with breakfast.
Don’t make your body wait until lunch – several hours after you rise – for fuel. (Right, why would you wait until you are hungry, stuff it down!!) Breakfast kickstarts your metabolism by replenishing glucose (blood sugar), glycogen (carbohydrate store used as fuel for the brain and muscle) and fluid. (Says who? The amount of increase in your metabolism is not significant. Are you hungry? No? Then do not disrespect your body with unwanted, un-needed food!) A healthy breakfast also decreases the chance of overeating later in the day. (Really? This is a myth. Forcing food when you are not hungry does not decrease real hunger later. It simply disconnects you from eating with hunger, and that is trouble, causes food obsession, and disrespects your body’s hunger, and non-hunger signals.)
Tip #2: Add fiber.
Fiber slows the rate that sugar is absorbed in the bloodstream, which means you stay full longer. If you desire fibers foods, eat them. If they make you feel good, eat them. If they give you a stomach ache, don’t eat them. We all have different ancestors who developed the ability to digest food differently. Yes, we are all different. If your body needs fiber, you will know…)
You need 20 to 25 grams of fiber a day, which you can get by eating whole grains, beans and legumes, fruits, vegetables, and brown rice. Always drink lots of water when eating foods high in fiber. (Really? so when you force yourself to eat fiber, whether or not you feel good after you eat it, you must also drink more water. Hmm, how about drinking water when you are thirsty. Or drinking water because you notice that you feel better when you are well hydrated- If you don’t listen to your body, who will? This advice is one size fits all. And we are NOT all the same. )
Tip #3: Replace candy or a sweet treat with fruit.
It might not sound as satisfying, but you’d be surprised at how well it works to stop those sugar cravings. You’ll stay full longer and have more energy because your blood glucose levels will be steady. Grapes cause a rush of sugar too, Many fruits do. Bottom line: If you want fruit, have fruit. When you are hungry, however, and you are craving something high in calories and sugar- for whatever reason, it is better to satisfy that craving and hunger with exactly what you want than trying to “get by” with something you don’t really want. What often happens is that we eat the apple, then the cookie too. Better to have just had what you wanted and moved on with your day. You will crave nutritious food too- maybe never an apple, maybe your body lies pears. Discover your true food personality!
Tip #4: Read labels.
The label will tell you how much sugar, calories and fat your snack includes. Even foods advertised as “natural” might be high in added sugar, and something advertised as including “no trans fat” might have up to a half gram of this unhealthy fat in one serving. Watch for items that say “real fruit juice” to make sure it doesn’t have added corn syrup. (Or… understand that your body, when given a chance, will steer you to great food. The diet industry has made you believe that you want Twinkies, if left unguided. Not True. And judging what food you will eat based on calories cause you to eat without respect to hunger: this is only 120 calories so I can have 3! Versus, I will eat this snack and see how I feel. Sure, once you have learned to respect your hunger, you can select organic, great food. But the problem we need to solve first is understanding what our bodies are asking for. And, once you free yourself from your diet mentality, your body– despite what you have been told–will ask you for great, nutritious food, wonderful food, just right for you.)
Tip #5: Keep a food diary or journal.
Try this for a week. It will make you more conscious of what you have eaten. You may be surprised by something, like how much you’re eating or how little you’re getting in terms of the vitamins and minerals your body needs. (Hmm, sounds like you are going to add up the calories! Instead- did I eat when I was hungry, did I delay eating more when hunger was quiet- these are the questions you need to get used to asking yourself. )
Tip #6: Eat in a circle.
This term comes from encouraging children to try everything on their plate (“in a circle”) before asking for seconds on anything. More globally, it means getting out of the rut of eating the same thing every day; instead, choose a variety of fruits and vegetables of different colors to fulfill your body’s vitamin and mineral requirements. If you “eat in a circle” successfully, you might even eliminate the need for an oral supplement. (Well, your good ole body will ask for foods based on your needs at a given time. For example, when you work out more, you will be hungrier. When you sweat a lot, you may want more salt. Key? Let your body tell you, not the other way around. If you don’t think this is possible, it is because you think you know your food personality. But if you have dieted on and off for years, you have NO IDEA when you are hungry and what you truly like. Your healthy thin mentality is about reconnecting…)
Tip #7: Hydrate.
Dehydration can masquerade as hunger! Being hydrated helps the heart pump blood more easily to the muscles and organs. If you feel hungry, see if drinking an 8-ounce glass of water curbs it. Avoid sports drinks with electrolytes unless you have just finished a strenuous exercise routine. (Note: Darkcolored urine could mean you need more water!)Whatever specific foods you choose, a good diet is one that is safe, effective at delivering whatever results you seek (weight loss or maintenance, for instance), nutritious, and helps guard against health conditions such as heart disease and diabetes. (As you get reacquainted with your hunger, thirst, fatigue, etc., you will do this easily. You will reach for water when you are thirsty- no one will have to tell you. You will know when you are tired, versus when you are hungry. These are not improbable feats of magic. This is normal. We have been taught to be abnormal around food- My workbook can help you make this transition – it is the best gift you will ever give yourself. )
We underestimate the severe consequence of dieting on our bodies, including persistent weight gain.
Build your healthy Thin Mentality Instead- Workbook and book available to get you there- dietsarefattening.com/book
Nutrition doesn’t happen every day. It happens over time- I think the issue here is that we get stuck in that good food bad food mentality and we feel bad when we eat “bad” food.
I was so fed up with dieting and eating right that when I started my healthy thin mentality, I ate “bad” for at least a couple of months- maybe even 6? You know what? It didn’t hurt me AT ALL. It did free me. I only ate for hunger, so I didn’t gain weight (at least not that made my pants feel any different bc I wasn’t weighing myself) but I ate without judging the food. You know what DID happen? That “bad” food lost its appeal. I think that many of us, especially if you have been a dieter for a long time, can’t turn that good food bad food voice off. So it is hard for us to eat without judgment. And if we don’t get all the right nutrition everyday, we get all concerned.
In our culture we OVER worry about nutrition and UNDER worry about portion. So here is my advice. Allow yourself to focus on the portion part of your eating – and of course that means eating in response to hunger and not in response to a food pyramid (by the way the USDA food pyramid was not based on science, it was based on food lobbyists) And over time- you taste buds will crave healthful food too. You say you don’t like veggies or fruit? Well they are associated in your mind with all kinds of negative thoughts- diet, deprivation, eating them instead of what you really want. They will come back in your life.
But, in order to free yourself from a diet mentality, you have to free yourself from the possibility of a future diet, or that mentality will creep in, and make you eat things to be “good” instead of in response to what you want. And remember this, sugar isn’t evil. People fought wars over it.
We have trouble with it because now, when we “allow” ourselves to eat sugar we tend to binge. And bingeing on it is not pleasant. So… we are on a journey to normalize your relationship with food and eating. and to do that, you have to de-arm the food. You have to take away their power. How? make friends with them. Eat them without guilt, when hungry, and know that their power over you will fade away. And then, roasted brussel sprouts with olive oil and sea salt, or boiled carrots with butter and garlic, or a crisp salad will be elevated, in your mind, to treats as well …
AHHHHHH!! Doesn’t Have To be This Way
9 ways to enjoy Thanksgiving, including pie!! without overeating and without gaining weight
So just keep theses gentle little thoughts in your head. You will realize that that sick over full filling is so awful. Don’t do that to yourself this year. That success will give you pride and confidence.
16 Years into my Healthy Thin Mentality I promise you Thanksgiving is great, I enjoy food tremendously and I never get that sick over-full feeling.
Reprinted from Huffington Post– Please read! I have definitely experienced this myself!!
A new analysis of existing research found that not getting enough shuteye makes us eat more the following day ― nearly 400 calories more. And we tend to choose less healthy foods, too.
Over the long run those calories add up, according to Gerda Pot, the study’s author and a lecturer in the Diabetes & Nutritional Sciences Division at King’s College London.
“If long-term sleep deprivation continues to result in an increased calorie intake of this magnitude, it may contribute to weight gain,” Pot said. “And ultimately to obesity and [being] overweight.”
The new analysis pooled data from 172 people in 11 different studies that investigated how short sleep affected calorie intake. On average, the analysis found, people ate an additional 385 calories on the days after they hadn’t gotten a full night’s sleep ― ranging from 3.5 to 5.5 hours ― compared to days when they slept at least seven hours.
What’s more, when sleep deprived, people tended to eat more fat and less protein. That’s problematic because fat contains more calories per gram than protein and protein keeps you fuller longer ― so eating poorer quality calories therefore could be leading people to eat a higher quantity of calories overall, Pot said.
There are likely several reasons we tend to eat more when we don’t get enough sleep. One simple idea? “We simply have more hours to eat ― so more time to eat,” Pot said.
There is also evidence that short nights of sleep cause the body to produce more ghrelin (the hormone that tells us we’re hungry) and less leptin (the hormone that helps regulate energy and food intake and tells you when you’re full). And not sleeping enough throws off our circadian rhythm ― our body’s internal clock ― which also helps regulate when we’re hungry and when we eat.
The researchers acknowledge that the 400 extra calories our overtired selves eat per day (according to this study) may even be an underestimate because they only looked at lab-controlled experiments. So this data may not account for other real-life factors that affect how much we eat after a poor night’s sleep (we’re looking at you impulse, mid-afternoon pick-me-up brownie).
But the lab studies do allow the researchers to make a straightforward (and accurately measured) comparison of sleep time, calories consumed and calories expended.
And beyond this lab research, other studies have shown that being sleep deprived may make us more inclined to choose bigger portions and choose foods higher in calories and carbohydrates, too ― and make less healthy choices at the grocery store.
The bottom line: there’s likely several reasons we’re more likely to eat more when we’re overtired ― so it doesn’t hurt to pay extra attention to food choices if you know you’re not well rested. And feel good about catching all the Zs you need ― they could be helping prevent weight gain and obesity (and all the complications that come with both).
Sarah DiGiulio is The Huffington Post’s sleep reporter. You can contact her at sarah.digiulio@.