A while ago now I learned a new term:
It was in one of the research papers that I have to go over when at Oxford Brookes University during my postgraduate.
It basically refers to a pattern in which the main sleep periods each night are broken into two rough halves.
And it made me laugh because -sometimes- my sleep may be broken into 1/3s, 1/4s or even 1/5s depending on the babies, how late I ate / drank and stress….
but I get that telling you to sleep more is simply unhelpful.
As you probably already know you should sleep more. But sometimes, life just gets in the way.
And when I was up at 445am reading a research paper the other day telling me how those who slept 8.5 hours or more lost 3 times the body fat compared to those who slept just 5.5 hours..
I can see how you might think ‘F it’ once the Daily Mail get hold of this and twist it to make you believe everything else is pointless if you don’t get enough sleep.
So, today, I just wanted to share with you the top 5 reasons you get hungry and how to fix them. Because let’s face it, hunger is one of the most common reasons why you don’t stick to what you’re doing long term and keep the weight off.
There are so many hormones and emotions at play.
Some you can control. Others you can’t.
Either way, there are some things you can do to help you (as well as sleep more):
1) You eat too quickly – Research shows that slower eating and more chewing can alter hormones than tell you that you’re full up. It also means your senses are exposed to flavours for longer which can make you feel more satisfied.
Action: Try putting your knife and fork down in-between bites.
2) You drink your calories from juices etc. – Drinking juice / fizzy drinks will mean you add calories in without feeling full up.
Action: Drinking coffee, tea, water, or sugar free drinks will help you lower your calories. Also, despite many ladies thinking that whey protein drinks are for building muscles, they’ve been shown to be highly effective to help with weight loss, blood sugar levels, and beating hunger
3) Hara hachi bu – this is what the Japanese call ‘eating until you’re 80% full’.
And – well – they seem to do pretty well when it comes to obesity.
In fact, despite having a relatively high white rice intake…
They have one of the lowest obesity rates…
Could it be because they eat until they are 80% full?
I mean, I have a ‘habit’ of having to leave the table completely full up, whereas Mrs Fruci hates the feeling of being really full. And when I think about it, so do I. When I’m really full up, I feel lethargic, but it’s a habit I’ve had to break out of.
Action: Question yourself as you eat: ‘Do I need another bite?” “Is it habit?”
4) You’re distracted – We all do it from time to time. Sitting down in front of the TV to eat.
Popcorn in the cinema….
Crisps in front of the TV
Lunch at the desk whilst working…
But what if I told you that this could take you further away from your hunger cues and make you eat more…without even feeling like you are?
They showed that when distracted, our ability to remember how much we ate was reduced.
It also takes longer to know you’re full up and you get hungry more quickly afterwards.
Action: Try to eat without the TV on. Be more attentive to what you’re eating. Only eat whilst you’re sat down.
5) Processed vs whole foods – This one might seem obvious, but it’s worth remembering. Vegetables, fruits, meats, potatoes etc. will make you feel more full up than processed foods like crisps and biscuits.
Now, there actually are a few exceptions. Things like Greek yoghurt and whey protein are actually processed foods, but will help to keep you full up. But you get the message…
Action: Make up 80% of your diet from whole foods (you can include things like yoghurt and whey protein in this) and then leave 20% for processed foods.
But I get you probably know these already..
As doing it is what gets you results, as Paula talked about here, losing 3 tone in 5 months despite home schooling and working full- time:
Which is exactly what we are laser focussed on inside the Kickstart Programme
(more on that tomorrow)
But if you want to see if you’d be a good fit for the Kickstart programme specifically for ladies 40+
Just send over a message
And I’ll be in touch