Diet Talk - Controlling Your Appetite

DIET TALK is a series of 56 topics addressing the psychological and social aspects of successful, long-term weight management. DIET TALK is based on my NPR series. This lecture addresses controlling your appetite.

Transcript

Controlling your appetite.

Appetite is controlled by many factors,

Both emotional and biochemical.

And five factors are surprising.

First is that chewing and stress are related.

What helps relieve tension is not a full stomach or the taste of food,

But the act of chewing.

So find something like wooden ice cream sticks or gum to gnaw on during times of stress.

Second,

We have a craving for flavor.

There is a connection between a keen sense of taste and a craving for flavorful foods.

Many overweight people need more variety as well as intensity of taste,

Smell and texture than do the normal weight.

To deal with this,

Eat foods that crunch,

Use more color,

Chew food more thoroughly to release more of its flavor,

Alternate foods at meals,

And eat foods separately instead of making them into a sandwich or casserole.

By doing this,

It will also take you longer to eat.

The third surprising factor regarding appetite control is that some individuals are very sensitive to food cues that come from both the sight and smell of food as well as from the imagination.

By substituting a reaction other than eating,

You can extinguish the response.

So take a walk,

Have a drink of water.

Next find something you can do instead of eating when faced with food cues.

Fourth,

Certain people have a biologically induced hunger for carbohydrates.

Instead of fighting biochemistry,

Incorporate into your diet one or two carbohydrates a day at times of peak craving.

This will release the necessary serotonin.

Try an English muffin with jelly or some popcorn.

The fifth and last factor is that exercise suppresses appetite.

Engage in moderate sustained exercise on a regular basis in order to help curb your appetite.

Reviews

Thank you so much for these helpful topics! I like the no nonsense approach, facts and suggestions.
Namaste!

Great advice as usual. Thank you.

Some great advice