Hunger is sometimes a diet killer. No matter what kind of diet you are trying to follow- low-fat, low-carbohydrate; hunger can undo weeks or months of the dietary discipline you are following. Our body is designed to consume food which makes us feel hungry and we cannot starve it. There are ways to tone down those hunger pangs. But did you know that there are other reasons to eat besides just being hungry.
Why do we reach out for that packet of chips while we watch television or that big plate we load up at dinner time – whether we’re hungry or not.
We make a number of decisions a day when it comes to food- “Should I have pizza?” or “Should I have skim or whole milk?”
There are a lot of factors that influence what goes into our stomach and they have nothing to do with hunger. I’m sure all of us find this familiar.
Understanding some reasons why we indulge in mindless eating can probably help us a lot in managing our hunger.
1. Sights, Sounds, and Smells of food- Overeating can be triggered just by the alluring smell of fish frying, or the sound of popcorn popping, or just walking past the bakery window with those freshly baked cinnamon buns or pastries on display.
2. Unconscious Eating- Unconsciously putting food in your mouth without paying attention to what you’re eating like potato chips or chocolates. When you eat more mindfully and without distractions, you really relish the food — and are more likely to feel satisfied sooner.
3. Boredom- If you work at your desk or at home for most of the day and have a predictable work routine, you may become bored and use food as a diversion. Take regular breaks from your work. Bring a variation into your routine. This will relieve boredom and distract you from cravings for snacks.
4. Dehydration- At times our feeling of thirst is mistaken for hunger pangs. So whenever you feel hungry at an odd time of the day try and have a glass of water first. The best way is to take frequent sips of water throughout the day. This helps keep us hydrated throughout the day.
5. Foods all around us- When food is in front of us, we tend to eat more of it. When we have to go to take a candy from across the table or go to a nearby store to get it we are less likely to eat it.
6. Food that’s Fast, Convenient, and Inexpensive- Fast-food combo meal deals sound like a bargain especially for busy youngsters who can’t remove time at lunch breaks or get home foods at dinner time. But these foods are loaded with fat, sodium, and calories (which can be harmful if taken on a regular basis), unless you choose healthier options like salads and grilled chicken/paneer sandwiches.
7. Oversized Portions- Our idea of a normal portion has become distorted due to large portions of a serving of food served in restaurants. Mindful eating can help here. Eat slowly, put the fork down in between bites, taste the food and become more in touch with what you are eating and how it tastes, so you can enjoy it more and start to appreciate satisfaction with smaller portions.
8. Eating from large containers- Studies suggest that large or jumbo sized packages of foods can at an unconscious level cause us to eat more. When you eat from a large container, you are likely to consume 25% to 50% more than you would from a smaller package — especially when you’re eating snacks and sweets. Also try using a salad plate instead of a big dinner plate which can help slow your eating.
9. Too Much Variety- A buffet restaurant can offer too many choices, encouraging having a taste of everything, and before you know it, your plate is overflowing with food. Too much variety on your plate at one meal can often mean too much food overall.
So if we knew why we ate the way we do, we could eat a little less, eat a little healthier, and enjoy it a lot more.”
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