Internal cues such as fullness help us to figure out whether we
are still hungry or not. But, sometimes it’s hard to understand what our
bodies are really trying to say. Here is a method that might help crack
the hunger language code which can be used to overcome cravings that are not a
result of hunger.
The method is called the 5 D’s and consists of the words delay,
distract, distance, determine, and decide.
Delay – in an effort
to refrain from overeating, once a craving begins, wait at least ten minutes
before eating. If it really is hunger, take a few moments to carefully
select what to eat and try to prepare reasonable portions.
Distract – try to
think about something other than eating by keeping occupied with something that
takes the focus away from the craving.
Distance – stay away
from food, at least for the ten minutes during the “delay” approach.
Determine – if it
really is hunger. It could actually be thirst, boredom, fatigue, or
emotions that are causing the craving. Also use this step to think about
what food and how much of the food are wanted.
Decide – what to do
about the craving, including what and how much to eat, if it really is
hunger.
When it comes to fullness also considering gauging whether you
are “satisfied” rather than “full”. Being full is a different feeling
from no longer being hungry, so try to think of eating in a different light and
you may find yourself consuming less overall Calories.
No comments:
Post a Comment