It is this time of year as the cold is slowly creeping in and you feel like you just want to hibernate and eat! In fact, the darker and colder months are a signal that so-called metabolic adoption is about to begin. Metabolic adoption dates back to when we were hunter / gatherers on earth. If we were to go through a period of food shortage, our bodies would naturally store fat and hold onto whatever it could get to build energy reserves.
At this moment, the feeling of satiety becomes even more important. The term "satiety" refers to the feeling of fullness and the suppression of hunger, which affect how quickly you eat again and how much you eat. (Saturation is not a word you hear often – click here to hear the pronunciation of saturation)
Of course, people often continue to eat even after they are already full, but that's usually due to emotional reasons or the fact that they have served (or been served) a portion that is too large and they are simply eating because she is on her plate. This can also be due to the composition of the food. For example, if it's very sugary or oily, it's more likely that it's overeating.
But there are certain things you need to know about your own feeling of satiety that can help us control our appetites and maintain a healthier weight. It is important to listen to our own satiety signals, especially in a world where we are tempted with advertisements and larger servings everywhere. So there are visual cues and cues to eat big and often. Instead, stop what you really need and your body will thank you for it.
How does satiety work?
The feeling of satiety occurs due to a series of brain signals that begin when you consume food or drink and continue when it enters the intestines and is digested and absorbed. The type of signal delivered (i.e., "I'm still hungry" or "I'm comfortably full") will depend on a number of factors including:
- Beliefs about how likely it is to fill the food or drink;
- The sensory experience of eating (appearance, smell, taste, texture, etc.)
- Expansion of the stomach;
- Hormones released during the digestion and ingestion of food or drink (e.g. ghrelin, which tells our brain that we are hungry and need to eat more, and leptin, which signals our brain that we are full and satisfied ).
5 ways to feel happier
The key is to increase your satiety each time you eat so you are less likely to eat a large amount the next time you eat. A number of things help with this:
- Slow Down Your Eating: Although we can feel the stomach fill up as we eat, it can take some time for the full spectrum of satiety signals to reach the brain after the food is first eaten. Slowing down and chewing your food more thoroughly is one of the easiest, yet most effective ways to lose weight – just try it and see!
- Consume normal protein: Science has proven it. Protein-rich foods make us feel more saturated than foods rich in fat or carbohydrates / sugar. So if you add some protein to every meal you should be satisfied. Foods rich in protein include meat such as chicken, ham or beef, as well as fish, eggs, nuts, beans and legumes. Listen to our podcast on how our weight loss plans can help you achieve a healthy weight as they are based on exactly these principles.
- Eat more fiber: Fiber slows digestion, which can make you feel full longer. For example, an apple is more filling than apple juice because of the amount of fiber it contains. Additionally, foods that are high in fiber often take longer to chew, so you have time to determine that you are satisfied with a smaller serving. A high-fiber diet has also been linked to other health benefits, including lower blood cholesterol, better blood sugar control (which means less cravings!), And regular bowel regulation. Therefore, try to include many high fiber foods in your diet like whole grain breads and cereals, beans and legumes, and fruits and vegetables.
- Before you drink, think about it: aAlcohol seems to stimulate appetite in the short term, so drinking alcohol will likely encourage you to eat more. When you drink alcohol, you can forget your intentions about eating healthy by losing your inhibitions. Alcoholic beverages are also "empty calories". Hence, if you want to lose weight, it is important to cut back on alcohol (listen to our podcast today), also try to limit the amount of high calorie beverages like sugar. sweetened carbonated beverages that you consume, as there is evidence that "liquid calories" are less filling than calories from solid foods.
- Minimize distractions: Paying more attention to the food while eating can increase the feeling of satiety. You can try to minimize distractions while eating by turning off the TV and other screens and always eating at the table. One client of ours always ate standing up and noticed a big change in her satisfaction with her food by introducing a new rule that she should always sit while eating. Read more about the benefits of eating at the table here.
Stay satisfied with your food and you will see all the benefits. Make changes so you can stay full longer and take advantage of a way to eat that will help you lose weight without feeling hungry.