The Secrets to Satiation – Beat Hunger without Packing Pounds

Are you someone who often regrets eating too much? We’re all familiar with the
struggle of resisting foods that are bad for us. What’s worse is the guilt that comes on
later, along with the nausea that accompanies an overfull tummy.

Here are a few tips that could help you stay full without going overboard with the
calories.

Focus on Your Meal

When was the last time you actually just ate? If you’re someone with a busy schedule or
maybe even a screen addict, this will be hard to answer.

When you aren’t focused on what you’re eating, you’re more likely to overeat.

 Say no to TV dinners, mute your cell phone for a while, and let your brain register
you’re having a meal.
 It’s common to find out you ate more than you intended while multitasking.
Reserve a few exclusive minutes for each meal.
 Chew each bite properly before you swallow. Smell and savor the food you eat,
appreciating it with presence of mind.

Not So Fast!

In this day and age, ‘grabbing a quick bite to eat’ is quite common. Our fast-paced lives
hardly allow us to sit and enjoy a meal, but we certainly recommend you take out the
time to do so.

Eating slowly is a good habit not just in terms of table manners, but for digestion as well.
Here’s something that might surprise you – It takes the human brain about 20 minutes
to realize that your stomach is full.

Dr. Janet Polivy, a University of Toronto psychology professor, explains that this time
lapse between fullness and satiation is because of the time taken to digest your food
and release glucose into the bloodstream. This in turn brings your hormones into action.

It means that you’ve likely eaten more than you needed, well before the uncomfortable
heaviness of overeating eventually sets in. Here’s what may help:
  Use a smaller spoon – it’ll help you chew better and slow you down.

 Use a smaller plate than you’re used to. Small plates hold lesser food, allowing
you to keep your portions in check.

In a study by Wansink B, et al, half the participants were given soup in bowls with
hidden refilling devices, while the other half had a single standard serving in
normal bowls. They found the subjects eating from the ‘bottomless’ bowls to
have consumed 73% more soup than the standard ones. Here’s the catch – they
didn’t feel any fuller than those who just ate a single serving.

This goes on to prove that you’ll likely finish everything on your plate even if
you’re full before it. That’s why smaller plates can be more helpful than you
think.

 Put your fork down after each bite – good manners and good health go hand in
hand!

 Again, take the time to chew your food instead of gulping everything down.

Track Your Intake

There are only a certain amount of calories you need each day. It varies from person to
person according to body type and lifestyle. This recommended daily calorie intake can
easily be calculated through any calorie-tracking app.

Once you know how much you should consume, you can record whatever you eat –
consider it as a food diary of sorts. Many fitness apps allow this option nowadays.

Plan meals according to your recommended calorie intake. This may seem like hard
work at first, but the results are promising if you stick to it.

Eat Less, but Often

Eating smaller portions throughout the day rather than three large meals could be the
smarter choice.

When you go a long time without eating anything, you’ll get hungrier. This will increase
the likelihood of binge eating and excess calorie consumption.
Choose Smartly

The idea is to go with foods that can fill you up without adding a lot of calories. Another
useful strategy is mindful eating when you consciously make food choices that are good
for you. Here are a few tips:

 Snacking on junk food is a big no, of course. Ditch a bag of crisps for some nuts or
an apple, perhaps?
 Non-starchy vegetables are your best friends.
Did you know that there are 210 calories in just ¾ of a cup of white pasta?
Compare that to a large serving of mixed veggies with a modest 30 to 60 calorie
count!
 High-fiber, high-protein foods are the best choices you can make to feel full for
longer.
 Fruits with high water content are more filling, with lesser calories. Try an apple
or an orange for your sweet cravings next time.
Steer clear of fruit juice, though!

Out of Sight, Out of Mind

A behavioral study analyzed how 40 adult secretaries in an office consumed chocolates

kept in opaque and transparent bowls, far or near them. Interestingly, the secretaries
consumed more when the chocolates were on their desks, and when they were visible.

This goes to show how putting away junk food may be a wise choice if you want to limit
its intake. You may not even be hungry, but just the sight of food may tempt you to have
it then and there.

Eat to Live, Don’t Live to Eat!

This is the most important take-home message if you plan on eating healthy. Treating
yourself once in a while may not be a bad idea, but being greedy with food will likely
make you end up obese and sad.