Listening to your appetite
Miracle diets are abundant and very popular. However, they are far from being the key to success for those looking to lose weight permanently. They actually cause a yo-yo effect, which consists of rapidly losing weight at the beginning, of course, but also regaining the lost weight very quickly in the majority of cases! Listening to your appetite and the signals your body sends you is still the best way to lose weight. But how? Our industrialized society encourages us to overeat and overconsume. It is therefore easy to forget that diet is based on the concept of hunger.
5 tips to help you listen to your body and appetite
- Eat slowly. Did you know that it takes your brain 20 minutes to tell your stomach that you've eaten enough? When you eat too quickly, you often take in more calories than necessary before your stomach even knows that you've started eating. Conclusion: Enjoy the moment, relax and eat slowly!
- Avoid eating while watching TV. It's been proven that eating in front of the television leads us to eat more. This phenomenon is easily explained: the brain is distracted by the TV and pays less attention to signals sent by the body.
- Stop when you're no longer hungry. Like most of us, you were probably raised being told to finish your dinner if you wanted dessert. Continuing to eat when you are no longer hungry throws your body's signals out of whack and promotes long term weight gain. You should follow the example of kids, who can tell very well when they're full!
- Manage your emotions. Hurt, anger and sadness can influence how we eat and be the cause of "false hunger." If it only happens from time to time, it's obviously not a problem. But if it's a recurring phenomenon, it's important to find new ways to cope with your emotions.
- Go for foods that make you feel full. High fibre foods are an excellent aid to helping you learn when you feel full. Fibre expands as soon as it reaches the stomach, quickly sending a signal to the brain to indicate that you've eaten enough. That's why we recommend putting whole grain cereals, fruits, vegetables and legumes on the menu every day.
The Rachelle-Béry Team of Nutritionists