Why is it that cookie and sugar cravings ruin all good intentions to lose weight?
Understanding the physiology of hunger may be our best tool in the quest to have a healthier attitude to eating. Hunger is a body's simple request for food. Nancy Clark, one of the leading sports nutritionist in the country, estimates that at least 40 to 50 percent of her clients are obsessed with food, and they represent only a small portion of people who seek professional nutrition help.
The University of Minnesota did a study on the physiology of starvation by taking 36 young, healthy men, who for six months had their normal calories cut in half. This is similar to a strict reducing diet, or anorectic eating. The men experienced depression, irritability, anger, and anxiety. The most striking result was their increased preoccupation with food as their body weight fell. Eating normally again took five months. The men would binge, or eat continuously. The results of starvation here are very similar to those on restricted diets, or anorectic eating.
Your body's resting metabolic rate is a starting point for how many calories you need a day. These are the calories that your brain, kidneys, liver and lungs need to function. A simple method is to multiply your healthy weight by 10 calories per pound. If you are active, add on about 50 percent to your resting metabolic rate. Count "the fidget factor." Are you a good sitter or fidgeter? Next figure out optimal times to spend your calories.
Most people crescendo at eating. They skip breakfast, starve at lunch and blow it at dinner. During the night, your liver glycogen levels can deplete. These are the source of carbohydrates that maintain normal blood sugar levels. Wake up ready for breakfast!
It's normal for an active person to be hungry about every four hours. This hunger is a simple request for food. By honoring hunger and eating before you get too hungry your body will regulate food intake.
Many people say they are addicted to sugar. When blood sugar drops, after skipping a meal fast, people do tend to crave sugar. Think of daily eating patterns as front-loading. Eat breakfast and lunch, and consider calling afternoon snacks a second lunch. The purpose is to honor hunger and lose your appetite so you'll eat a lighter dinner. Try this for three days.
So, the next time the cookie monster is taking control and you think eating is "cheating," consider your body's hunger as a simple request for fuel. The body can regulate food intake. If you are hungry for a hug, no amount of cookies will hug you enough nor solve any problems. Eat mindfully, consider even fueling so you are not ignoring your hunger, and practice eating, not dieting.
Connie Aronson, is ACSM, ACE Gold Certified, an IDEA Elite Personal Fitness Trainer. She is located at Koth Sports Physical Therapy in Ketchum.
Connie Aronson
