You finished a healthy, tasty meal. It was shared with your spouse or some friends and all seems right with the world at the moment.
Forty-five minutes goes by and it seems like you have not eaten all day. Intellectually you know that you just ate a short while ago, yet there is that familiar hunger pang that is already starting to gnaw at you. Why would this happen?
There are 3 major reasons for this occurrence:
- Speed. Specifically, you are consuming your food much too fast. There is a 20-minute window of time for the brain and the stomach to communicate. When food is eaten too quickly, this communication becomes a “miscommunication” so to speak, and the body does not recognize the food that was consumed. Solution? Divide your plate into 1/3’s. Eat the first 1/3 and then wait 3-4 minutes. Do this with the 2/3 as well. This will teach you to take your time when eating.
- Too many carbohydrates/Lack of protein. This combination causes the blood sugars to rise, resulting in an insulin spike. The end result is feeling of hunger, regardless of food consumed. Solution? Consuming more proteins or healthy fats will keep blood sugar levels in a healthy range.
- Habit. When stress levels are high or when the Spirit feels low, many people use food as a “drug” of sorts. Instead of nourishment or pure enjoyment, it is used to change how a person feels. This is an unhealthy way of dealing with emotions. Solution? Teach yourself the following: Do not eat unless you feel good, very good or great.
Making these 3 simple adjustments – typically which takes about 60-66 days – will go a long way in improving your health and getting your weight into a healthy range.