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Friday, November 13, 2009
Lots of advice about diet. However, one undeniable fact, we eat too much. Currently, at least two-thirds of American adults have the condition of obesity. If averaged, then the body weight of men and women currently increasing about 8 kg (18 pounds) weight than the average man in the 1970s. In the meantime, part of the brain that regulates hunger, the hypothalamus has not evolved since 30 years ago. So, it was clear that this related to our intake. In order not to increase again, you can try to do the following things to control your appetite.
1. Give "rating" of hunger
Before you chew or put something in his mouth, gave ratings of how you feel in your stomach on a scale of 1 to 5. Score 1 for very hungry, and 5 for satiety. When you reach the number rating 4-5, meaning you will not come from physical and need to eat so you need to probe more what makes you want to eat. The most common reasons for eating while on the 4-5 rating is because of boredom or stress. Way to overcome such as by conducting activities that do not relate to the activities of eating, for example, mingle with friends, a walk, or reading.
2. Think about what you eat
External stimuli are often disturbing when we were eating. These disturbances often make us eat without thinking how much we eat. An experiment conducted by Brian Wansink, author of Eating Bye Bye Na, who performed at the Laboratory of Cornell University Food and Brand confirm this. The researchers asked the subjects to eat soup from a bowl that was given filler pipe on the bottom. During their dinner, keep the bowl filled with soup from the bottom without their knowledge. The result, they are able to eat foods 73 percent more than those who ate from regular bowls. This means: eating enough needed attention, planning, and the ability to hold back.
3. Alert triggers
In his latest book, The End of overeating, the former head of the Food and Drug Administration (FDA), David Kessler, theorized that we eat when not hungry because the combination of fat, sugar, and salt contained in the snack is difficult for us to reject. The more food we eat, the more dopamine (the neurotransmitter associated with pleasure) that produced our brains, the more we consume. Over time, the mere sight or smell of certain foods, it is enough to make your brain active part of our satisfaction.
1. Give "rating" of hunger
Before you chew or put something in his mouth, gave ratings of how you feel in your stomach on a scale of 1 to 5. Score 1 for very hungry, and 5 for satiety. When you reach the number rating 4-5, meaning you will not come from physical and need to eat so you need to probe more what makes you want to eat. The most common reasons for eating while on the 4-5 rating is because of boredom or stress. Way to overcome such as by conducting activities that do not relate to the activities of eating, for example, mingle with friends, a walk, or reading.
2. Think about what you eat
External stimuli are often disturbing when we were eating. These disturbances often make us eat without thinking how much we eat. An experiment conducted by Brian Wansink, author of Eating Bye Bye Na, who performed at the Laboratory of Cornell University Food and Brand confirm this. The researchers asked the subjects to eat soup from a bowl that was given filler pipe on the bottom. During their dinner, keep the bowl filled with soup from the bottom without their knowledge. The result, they are able to eat foods 73 percent more than those who ate from regular bowls. This means: eating enough needed attention, planning, and the ability to hold back.
3. Alert triggers
In his latest book, The End of overeating, the former head of the Food and Drug Administration (FDA), David Kessler, theorized that we eat when not hungry because the combination of fat, sugar, and salt contained in the snack is difficult for us to reject. The more food we eat, the more dopamine (the neurotransmitter associated with pleasure) that produced our brains, the more we consume. Over time, the mere sight or smell of certain foods, it is enough to make your brain active part of our satisfaction.
Labels: tips
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