Great day! But I am exhausted. I just don't have the energy to do a last-chance workout! We'll see how that will effect my weight loss!
Oh well - this is a LONG TERM goal - so if tomorrow the scale says 169 rather than 168 or 170 rather than 169 thats still 2 lbs. down and next week I'll be even lower. I think the most important thing is working this into my lifestyle and managing how I feel. :)
JT my tandoori chicken again tonight but it was a little hot for me - tomorrow he is going to make some extra chicken breast with no red pepper flakes so I can enjoy the meal. :)
Well - to reiterate, tomorrow is weigh in day! I hope I made some progress! :) Here is today's article! -
Managing Your Appetite
The Human Appetite – Friend or Foe?
The human appetite was a survival mechanism that our ancestors needed to be able to withstand harsh conditions. Those who were able to consume and store large amounts of body fat in times of plenty were more likely to outlast their leaner counterparts when food was scarce. Obesity did not exist hundreds of years ago because people were constantly burning calories while hunting and gathering food, finding clothing and shelter, and doing daily chores by hand. Compare this to modern day living where food is relatively cheap, available around the clock, and daily activity is mostly sedentary. Unfortunately, the human drive to eat has not changed with the times, and for many it is a huge challenge to controlling body weight.
Managing Your Appetite is Essential for Weight Control
To maintain your current body weight, you must be able to manage your appetite (which is more difficult for some than others) and balance the calories you burn with calories you consume. To lose weight, we must create a calorie deficit (burn more than you consume) while keeping hunger at bay. To accomplish this, it’s important for your body and mind to have a sense of fullness and satisfaction from the calories you consume throughout the day. Without this sense of satisfaction, chances are that you won’t achieve your goal. Incorporate the tips below into your daily routine to help manage your appetite and your waistline:
o Eat breakfast everyday. Those who do are less likely to overeat later in the day.
o Fill half your plate with fruits and veggies to add bulk to your diet.
o Eat protein with every meal to help you feel satisfied. Poultry without the skin, fish and lean meats are good choices.
o Choose fiber-rich whole grain products instead of refined (white) products including whole wheat pasta, bread and tortillas, brown rice, and bran products.
o Have a broth based soup and/or small dinner salad before meals to fill up before the main meal.
o Stay busy - especially during stressful situations. Instead of eating, take a brisk walk, talk to a friend or write in your journal.
o Choose to eat your calories instead of drinking them. People who drink a calorie containing beverage end up eating more total calories at each meal.
o Carry healthful snacks to avoid getting too hungry between meals (fruit, veggies, nuts, meal replacement bars and drinks, protein cookies, crisps)
o Remove tempting foods from your environment. Often times we eat because we see or smell the food – not because we’re hungry. If it’s not there, you can’t eat it!
o Wait 30-40 minutes before reaching for another helping or desert. It typically takes this long for your brain to register fullness.
o Have a strong breath mint or chew sugarless gum after and between meals. This can curb the urge to eat more.
o Brush your teeth after every meal. This sends a signal to your brain that you’re finished eating
Fill up on Fiber!
Dietary fiber is extremely effective for controlling hunger. You should try to consume at least 25 grams daily yet most of us get only half of that. Fiber is contained in fruits, vegetables, whole grains, beans and nuts and contains zero calories. High fiber foods are typically high in volume and low in calories. In other words, you can fill your tummy with more food and fewer calories. Fiber also slows down the digestion and absorption of foods, which helps you feel fuller longer.
Ways to Curb Your Sweet Tooth
Cravings for sweets are natural. In fact, even newborns respond more positively to sweet taste than to bitter ones. This may be connected to mechanisms that originally helped our species survive. Bitterness is generally correlated with toxins and sweetness is associated with energy, creating the bias for sweetness. This innate human instinct causes us to crave sweets even when we are not hungry. (Ever order dessert even though you’re stuffed?)
Unfortunately, restaurants and food manufacturers use this natural craving to lure us into consuming more than we need. While your sweet tooth will probably never be completely eliminated, you can limit its influence by eating balanced and well-timed meals throughout the day. If you are still craving something sweet after a full meal, satisfy it with a small portion of desert (1 oz of rich chocolate) or a healthier choice such as sorbet with fresh berries.
Click here for tips on Controlling Portion Sizes and Eating on the Go.
I hope this is helpful for everyone. I know one of my biggest problems is always feeling hungry! My stomach has gotten used to the amount of calories I am allowing myself though mostly, so I haven't been feeling bad at all! :)
I can't wait to report my success in the morning! Thank you all for reading as always!