Controlling and managing hunger

I felt this is was an important post. It's something I've struggled with in the past, but now I can manage it well.

The key to success with hunger is thought and planning!

There are many times during the day when I see something that takes my fancy and even though I'm not actually hungry, I'd be tempted to eat it. This is most people's downfall when it comes to managing and controlling what we eat. These sort of items TEND to be the high calorie/high fat products that always taste OH SO GOOD!

However, I've realised that by managing when I take my meals and allowing pre-meditated snacks to be incorporated in to my food diary, I can manage to resist these sweet treats more often than not!

My top tips are this.

ALWAYS, ALWAYS, ALWAYS Have breakfast. A sweet and nutritious breakfast that contains low GI elements as well as some Medium and High GI elements WILL get your metabolism going. Coupled with lots of fluids; water, tea and coffee; You should be able to satisfy your appetite until mid-late morning. Mid-late morning I tend to take a healthy sweet snack such as raisin and apple crisp slices. They satisfy my need for something sugary and biscuity and no-one at work questions my eating habits as they look like regular biscuits. However, the ones I opt for are lower in fat and calories than regular biscuits. On top of that, I can break them up easily in to smaller pieces and eat them slower. Eating slowly allows your brain to register that food is going in to the body and by the time you have finished eating, you should feel satisfied. I also have some fluids at this point. My favourite is green tea as it has been said to have many health benefits as well as help with metabolism and controlling appetite. I'm not sure if its proven, but it works for me. Drinking whilst eating or sometimes instead of snacking is a good thing. It means you stay hydrated, don't confuse thirst for hunger and the added benefit of being hydrated is that your metabolism works more efficiently. Other benefits are that it helps cleanse the body of toxins etc which can lead to poor skin, infections and cellulite!

When I come back at lunchtime, I select a careful lunch, often it seems small but has many elements. Sometimes, seeing multiple items tricks your brain in to thinking theres more foods there. It also helps satisfy your cravings. For example a little bit of savoury, a little bit of sweet. This helps you maintain balance in your diet too enabling you to get the vitamins, minerals and other nutrients that your body needs. It also means that you get a little bit of everything you fancy!

Again, eat a little more slowly than normal, if it's a sandwich, put it down in between bites and don't take huge mouthfuls... It'll spare you embarassing yourself with table manners habits when you're with company too!

Mid afternoon, have a snack, something like the banana bread I suggested or even the biscuits like earlier! Another good alternative is a banana- eat it slowly!

Savour your food! Enjoy it and actually stimulate your taste buds and your brain!

Cooking dinner from scratch helps too - all the aromas satisfy your hunger that little bit! Drink lots of water whilst you cook to help you feel fuller by eating time and stop you over eating!

Try fill your early evening with an activity. I go to the gym after work. so 'til about 1800 I'm at the gym, buring calories. When I get back it's time to slowly just mong out, get undressed, get showered and put my gym kit in the wash. By the time I'm done - it's time to cook dinner! I finish eating around 2000 and then feel quite full for a few hours. At about 2200 I feel a little peckish so this is when I opt for the carbohydrate snack. Why? Because fuelling your body with sugar/carbs before bed means you go to bed with your blood sugar high which will help you get to sleep! Sleep is great for maintaing a healthy body, cell repair etc aside from all the obvious stuff. Things like Horlicks with milk, a couple of oatey biscuits or a mashed banana on toast are ideal. Avoid chocolate as it contains caffeine which could mean you wake up in the middle of the night when it kicks in.

Eating a little later at night helps prevent you snacking ALL evening which is where the calories, and the pounds really add up!

Hope these tips help!