Slim | weight loss | healthy

Slim | weight loss | healthy

Slim Weight Loss and Healthy Battle

The slim weight loss and healthy battle is one that many have fought, and it often seems, only the lucky win. This isn't entirely true. No matter what kind of fight, or journey, you're facing, the key to finding and enjoying success is ensuring you have the right tools. For weight loss, those tools include: - The right mind-set - An interest in making important changes in your lifestyle - A plan - An appropriate diet program or aid that's suitable to your needs

Sunday, August 7, 2011

Tuning Into Your Hunger Cues: Are You Eating to Fill a Corner or a Cavern?

By Andrea Amador




One of the biggest challenges many American women face is knowing when to end a meal. Pop quiz.

When you eat, how do you know when to stop?

a) when your plate is clean

b) after everyone has finished eating

c) when the food is all gone

d) when you're full

If you answered, d) when you're full, you're right. You probably have a healthy weight and you're maintaining it effortlessly because you are able to eat until your physical hunger is satisfied. But many people who struggle with their weight don't have a strong connection to their bodies, so they're not able to stop eating until they get to the point of being stuffed. Here are some tips to help you to know when to stop eating.

Internal vs. External Cues

Last year Cornell University researchers studied groups of people from the U.S and France to understand how they knew when to stop eating. They discovered that those who relied on external cues (outside signals such as a clean plate, an empty box or carton or the end of a television program were heavier because they ate more food.

Sometimes it's heartbreaking to have to put your fork down. Isn't it?

Can you relate? If you get where I'm coming from, then you know what it's like to be so disconnected from your body that you just don't feel satisfied after the meal is over. Perhaps you feel compelled to eat more than your tummy can comfortably hold, which in reality is not very much. It's a well known fact that your stomach is just about the size of your closed fist, somewhere around a 2 cup capacity.

Despite what you may have been told, eating beyond that point doesn't mean that you're a pig or have no self control and you're most definitely not alone. Here's a story of mine that shares a discovery that I made that can help you to stop mourning after your meals.

Feeling the Pain of Ending a Meal

Before I made the decision to stop dieting, it was nearly impossible for me to resign myself to ending a meal. It felt like every meal would be my last and I was always worried about not having enough food, so I just kept eating. It didn't matter what I ate, just as long as I was chewing. I justified the reason as being that I was still hungry, but now I know that it wasn't physical hunger that drove my appetite. It was my frayed emotions, my level of exhaustion, an overcommitted schedule, and my inability to say, "No" to people, that kept me eating to fill what I used to call, "my bottomless pit." If you can relate to eating just because food is present... then I'd like to share this insight with you.

Eating to Fill A Corner

One morning as I was sitting down to breakfast at about 7:30 a.m., ready to enjoy 1/2 of a cinnamon raisin bagel with margarine along with a nice, hot, steamy mug of peppermint tea with sugar and lemon, I thought of something that I learned many years ago.

Back in the day when I lived in one of the apartment buildings that I managed, I used to be neighbors with a french woman named, "Princess D'Or." Princess and I would often spend time together. One day she invited me over to enjoy a lovely roast duck dinner with wild rice stuffing, roasted potatoes and apricot glaze. She used to put the potatoes beneath the duck so that they absorbed all the fat and juices as the duck roasted.

At the time, I was a huge fan of duck and I served myself a monstrous portion. She put a small amount on her plate. As we were eating and talking, I watched her curiously as she picked at her food and ate small bits. It seemed to me that she was concentrating intently on what she was eating. Curious and wanting to know more, I asked her what she was doing.

She told me that since she often makes this meal, she only wanted to eat enough to fill a small corner of her tummy. When we got up from the meal, I could tell from the sensations in my body that I had really overdone it, and as my Nana used to say, "I was eating with my eyes and ignoring my stomach." I was groggy and feeling pretty awful. I knew that I had to excuse myself to go home next door to take a nap in my apartment. She on the other hand was excited and filled with energy and couldn't wait to finish a piece of art work that she was painting. After thanking her for the lovely meal, we bid our goodbyes and went our separate ways.

As those memories twirled 'round in my head, I looked down at the bagel in my hand, I noticed that there was one lonely little raisin in what was supposed to be a cinnamon raisin bagel, which had absolutely no flavor of cinnamon whatsoever. I cut about 1/3 of the bagel out of the 1/2 and I proceeded to spread it with margarine. I took a bite and noticed that it had nearly no flavor. Then I took another bite and noticed that my observation was the same, Yuck! no flavor. So I left the rest of the bagel 1/2 on the counter and I made a mental note to toss it to the birds later. I decided to take my peppermint tea upstairs and share my observations with you.

Today I really understand what Princess meant by eating to fill a corner. Just those couple of bites of tasting that nasty 'raisin' bagel were enough to take the edge off of my hunger, which was strong enough that it prevented me from focusing on what I was writing. So I knew I was hungry, but unlike that night where I became one with Princess' duck, I didn't want to feel that sensation of being overstuffed and unproductive. Next when I get hungry, whenever that is, I'll probably make myself a couple of lightly scrambled eggs, because I know that I don't have to limit myself to 3 squares a day. I can eat anything and anytime I want.

How about you? Are you eating to fill a corner or a cavern? Do you know beforehand how much you want to eat, and if you do, what helps you to decide?

It's so important to learn how to pay attention to how your body feels and what you need/want. By doing that, you'll feel so good and be able to eat whatever you want.

Even on weekend mornings, when most dieters plan to overeat, I don't tend to eat a big breakfast. If on the rare occasion I do, then I won't eat until dinner time. It's not a question of depriving myself. It's just that my stomach isn't comfortable anymore feeling so stuffed and when I do feel too full, I'll wait until I'm good and ready to eat. It may be the next meal or not.

Maybe you're not aware of the feeling in your stomach. You're not alone. Here are some tips to help you know when to stop eating:

Maximum Satisfaction: Living in the land of butter, cream, cheese, bread and wine, the French are no strangers to the idea of getting maximum satisfaction from their food. There dieting is considered a dirty word, because they don't fear fat and richer foods. Because their heavier meals are more satisfying and calorie dense, it is easier for their stomachs to register satisfaction because fat is more satisfying and stays longer in the body. The French are accustomed to tuning into the sensation in their bodies to know when to end their meals, eating only until they feel satisfied and no more.

Savor each bite: The romantic French have a similar attitude toward eating as they do toward lovemaking. Savor the moment. When you eat your next meal, pay close attention to the flavors, richness, aroma and texture of your food.

Hari Hachi Bunme: The Japanese also rely on internal cues to guide them to know when to stop eating. They have a saying that recommends "Hara hachi bunme", which means "Eat until you are 80 percent full." Like the French, the Japanese also eat slowly, enjoy their food for it's flavor, eating much smaller portions than Americans.

But you may still be having trouble knowing when to stop. Here's a bit more help:

Most of the time we're just not aware of how our body feels unless we're directed to pay attention. So for example you may not have noticed the sensation in your knee until something reminds you to think about your knees.

Find a quiet spot where you can sit alone for a few moments. Put your hand over your stomach and close your eyes, tilting your eyes down toward your stomach. Just to remind you--Your stomach is in the upper portion of your belly beneath your rib cage. Notice how it feels now.

Have you just eaten? Is your last meal sloshing around in there? Does your tummy feel peaceful or does it hurt? If your body could talk, what would it say?

Each time you sit down to eat, let your body tell you what's right for you. What's your plan today? Will you eat to fill a corner or a cavern? And if you're eating to fill a cavern, what part of you is feeling empty?

If you'd like more help to reconnect with your body or to discuss other types of emotional eating challenges you may be facing, I'd like to invite you to join my Juicy Woman Yahoo Group. On that discussion board, you'll learn tips and strategies all geared to help you make peace with food and friends with your body.

For more tips, tools and inspiration designed to support you on the road to non diet weight control, so that you can reclaim your power over food, love your body and yummy up your life read Andrea's Juicy Woman blog at http://www.thejuicywoman.blogs.com

And to get a free excerpt of her new book, "Lovin' the Skin You're In: The Juicy Woman's Guide to Making Peace with Food and Friends with Your Body," go to http://www.thejuicywoman.com




Article Source: http://EzineArticles.com/?expert=Andrea_Amador


http://EzineArticles.com/?Tuning-Into-Your-Hunger-Cues:-Are-You-Eating-to-Fill-a-Corner-or-a-Cavern?&id=3649618




7 comments:

hailey said...

Hi, I came across your site and wasn’t able to get an email address to contact you. Would you please consider adding a link to my website on your page. Please email me back and we'll talk about it.

Thanks!

Hailey William
haileyxhailey@gmail.com

Hacker said...

yes blog post. Healthydiet planmenu...

johntjohnston said...

Great tips! I truly like the things you written up there regarding eating habits. Currently, I am out of control when it comes to foods. I feel like craving on foods every hour. So, my body doesn't look good now. Thanks for the helpful article! Turbulence Training

Trevion said...

After studying uninteresting posts about Adipex-p, I am very happy I can at last study such interesting article like this one. Amazing job!

james Dean said...

Here you have providing very useful information Thanks for such an incredible site!
kidney stones in women6

john smith said...

So where's the link to truly vote? If I click the diary name on top of it takes American state to their diary. Wherever are the vote buttons?
sterile surgical gloves

Monika Kucsera said...

Hi there,
I have found your blog, which I really like it. I enjoyed to read your posts and useful tips.
I was wondering if you would be interested in sharing your posts and ideas on Glipho? It's a quite new social publishing platform for bloggers, where you can connect to major of social network accounts.

Labels Slim and Healthy

abs toning (1) abs workout (1) aerobic stepper (1) Americans are obsessed (1) Andrea Amador (1) anti-inflammatory (1) Are You Too Old for Fat Loss (1) area fat reduction (1) arthritis (1) attract men (1) attract women (1) attracted (1) attractiveness (1) basic dietary (1) belly fat (2) best cardio machines (1) best pills (1) best thigh exercises (2) best way (1) best way to lose abdominal weight (1) better sexual (1) better sexual performance (1) body (1) body and spirits (1) body detox (1) body fat (3) body mass indicator (1) body wrap (1) bodybuilders (1) bodybuilding (1) breakfast (1) brown rice crackers (1) build (1) burn belly fat (1) burn body fat (1) burn fat (3) burn fat cardio (1) burn fat faster (1) burn more fat (1) burn the fat diet program (1) buy solgar online (1) caloric intake (1) calories (4) cancer (1) carbs question (1) cardio (3) cardio activities (1) cardio after weight training (1) cardio before or after weight training (1) cardio before weight training (1) Cardio Circuit Training (1) cardio exercise (2) cardio exercising (1) cardio for abs (1) cardio for weight loss (2) cardio machines to lose fat (1) cardio sessions (1) cardio workout (2) cardio workouts (1) cardio workouts to burn fat (1) care giver (1) care recipient (1) Center for Aesthetics (1) Central Montgomery Dermatology Associates (1) chemical free (1) cherry pie (1) childhood obesity (2) children obesity (2) chronic dieters (2) Circuit Training (1) combining strength training and cardio (1) commercial gym (1) crack the fat loss code (1) cranberries health benefits (1) crash diet (1) dental (1) dental hygiene schools (1) dental hygienist programs (1) dental hygienist schools (1) dermatology (1) desperate to lose weight quickly (1) detox (1) diabetes (1) diagnosed (1) diet (8) Diet Help (1) diet pills (2) Diet Plan (1) Diet Plans (1) diet product (1) diet program (1) Diet Programs (1) Diet Review (1) dietary (1) dieting (4) Dieting Program (1) dietition (1) diets (2) doctor (2) doctor's office (1) dream figure (1) drink (1) drug free (1) easiest way for weight loss (1) eat better (1) Eat Right (1) eating disorder (1) Eating healthy (1) Effective Diets (1) effective weight loss pills (1) elliptical (1) elliptical trainers (1) emergency room (1) emotional (1) energy (1) Ephedrine (1) excellent exerciser (1) excess fats (1) exercies (1) exercise (8) exercise + thighs (1) exercise bicycles (1) exercise routine (1) exercise stepper (1) exercise tips (1) exercising (1) expensive supplements (1) faintness (1) fast detox diet (1) fast weight loss (11) fastest way to lose weight (1) fat (1) fat burning (1) fat burning cardio (1) fat burning tips (1) fat loss (3) fat loss 4 idiots (1) fat loss diet (1) fat loss quick (1) Find It with the Right Weight Loss Plan (1) fit (1) fitness (4) fitness equipment (2) food (1) food journal (1) Foods That Help You Lose Weight (1) front thigh exercises for women (1) fruits (1) gain weight (1) gaining weight (1) general diet pills review (1) get healthy (2) get rid of abdominal fat (1) get slim acai (1) good cardio workouts (2) good hea (1) good health (1) good health food (1) good health natural (1) gym machines (1) hara hachi bunme (1) headache (1) health (11) health and fitness (1) health care industry (1) health suplements (1) healthier (1) healthy (2) healthy and fit (1) healthy diet (2) Healthy Eating (1) healthy exercise routine (1) healthy food (2) healthy lifestyle (1) healthy weight loss (2) healtier food (1) herbal supplement (1) hight calorie (1) how to lose fat with cardio exercise (1) hunger cues (1) hydrox-slim (1) idiots program (1) ill effects (1) illnes (1) inner thigh exercises (1) Kettlebell Workouts For Women Youtube (1) key to successful (1) Liposuction (1) lose 10 pounds (1) lose 5 pounds (1) lose belly fat (1) lose belly fat fast (1) lose fast (1) lose fat (1) lose love handles (1) lose pounds of fat (1) lose weight (17) Lose Weight Diet (1) losing weight (12) loss (1) loss weight (1) Lovin' the Skin You're In (1) low carb diet (1) low-fat pills (1) machine parts (1) machine unlike (1) massage therapy (1) measurements (1) medicine (1) mediterranean diet (1) melt unwanted fat (1) metabolism (2) mindset (1) muscle definition (1) muscular (1) natural food (1) natural weight loss (1) new year resolution (1) nutrients (3) nutrition (1) nutritionist (2) obese (3) obesity (7) obesity causes (2) obesity chart (2) obesity facts (2) obesity statistics (2) office visit waits (1) oral health (1) overall health (1) overeating (1) overweight (6) perfect (1) perfect body (1) personal health (1) physical shape (1) pills (1) pregnancy (1) pregnant women (1) proactol review (1) protein. fiber (1) pure omega3 (1) quickker results (1) rapid weight loss (1) rashes (1) real weight loss (1) reduce fat (1) reducing belly fat (1) reducing pills (1) rice crackers (1) right mind-set (1) rigid diet (1) save money (1) sexual performance (1) shape inner thighs (1) short term (1) six pack abs (1) slim (2) Slim acai (1) slim acai berry (1) slim acai berry revi (1) slim acai review (1) slim acai reviews (1) slim down (1) slim down thighs (1) slim habit (1) slim thighs (1) slim your thighs (1) slimming capsule (1) slimming pills (1) SmartLipo (1) smoking (1) solgar (1) solgar direct (1) solgar online (1) solgar uk (1) solgar vitamins (1) soybeans (1) stair climber (1) starvation (2) Stay in shape (2) steroids (1) stomach discomfort (1) stomach fat (3) strength training (1) struggling to control your weight (1) succed (1) superfast (1) supermodels (1) supplement (1) supplements (2) surgery (2) symptoms of obesity (2) take time for yourself (1) targeted weight loss (1) teen obesity (2) teen weight loss (1) teenage obesity (2) The Juicy Woman (1) thigh fat (1) thousands of dollars (1) tips (1) tips to lose weight (1) tone thighs (1) top cardio machines (1) toxic (1) tradisional method (1) training (1) training equipment (1) treadclimber tc3000 (1) treadmills (1) turbo charge (1) unhealthy dietry (1) unhealthy lifestyle (2) vitamin (1) vitamin supplement (1) vitamins (1) waiting for the doctor (1) walking (1) wedding (1) weight (1) weight los (1) Weight lose (1) weight loss (21) weight loss diet (1) weight loss diets (1) Weight Loss Drinks (1) weight loss goals (1) weight loss Medicines (1) weight loss Physical (1) weight loss pills (1) weight loss pills that work (1) weight loss plan (2) weight loss program (2) weight loss programs (2) Weight Loss Surgery (3) Weight loss surgery in Washington (1) weight loss techniques (1) weight loss tips (2) Weight Loss Workout Program For Women Over 40 (1) weight management (1) weight reduction (1) weight training (2) weight training equipment (1) weighted cardio (1) weightloss (1) well being (1) what is obesity (2) whole grains (1) whole grains cooked (1) woman diet (1) work outs (1) workout (1) your body (1)

Tips for Successful Weight Loss

1 Drink plenty of water but DON’T drink your calories

2 Make a salad your starter but DON’T add high-fat extras such

as pasta salads, shredded cheese.

3 Choose foods that will help you feel satisfied longer but DON’T overeat.

 
© free template