Do you ever find yourself reaching for a high-calorie food when you shouldn't even be hungry?
Turns out, the human brain has a tendency to fire off a "I need to eat message in response to emotions and situations that have nothing to do with appetite...and constantly misreading that cue and chowing down can pack on extra pounds.
The trick is to learn what your body is trying to tell you and what kind of fix your system truly needs. These tips will help you avoid loads of calories in the easiest way possible. You're stressed It's human nature to crave a reward for hard work.
So when you're under a lot of pressure-for example, you need to finish a big project at your job-you start fantasising about getting some sweet payback for your extra effort. But while you might want to get a luxe massage or blow off work and hang with friends, those kinds of things require free time, which is in short supply on tense days.
Food, on the other hand, is an almost instant reward, especially if you get it by speed-eating through the fridge or racing out to the nearest drive-through. It's such a natural way to pamper yourself that nutritionists say many women subconsciously start to associate feeling overwhelmed or overworked with a trip to the vending machine or a plate of soaked-in-oil fries.
Scarfing all that junk won't really satisfy you, though. When you're stressed, you're actually less likely to savour the taste of your food or respond to feelings of fullness. So pop in a piece of gum instead. It can help in two ways: some experts claim that chewing is calming and you'll sidestep those calories that you wouldn't have even enjoyed anyway.
You're exhausted
Ever notice that you're desperate for sugary and carb-loaded foods after a bad (or short) night of sleep? That's because when you're dragging, your body craves a jolt of energy...and a sweet snack often delivers an instant boost.
Thing is, not only does your body not need the calories, but indulging in something sweet and junky will actually make you feel more tired, since sugar-energy highs are followed by rapid energy plunges.
Instead, wake yourself up when you're feeling beat with a quick burst of exercise-for example, a 20-minute gym routine or a brisk walk. Then plan to better manage your fatigue next time, by either getting to bed half an hour earlier or taking a much-needed power nap.
You worked out
Exercising depletes your body's protein, which may explain why you sometimes want to chow down on cheese or meat right after clocking time on the treadmill. But that craving doesn't mean you have to eat a mega meal. Instead of inhaling hundreds of calories (and negating the hard work you put in at the gym), satisfy your protein need by drinking a glass of non-fat milk.
Eight ounces has just 86 calories but enough protein to quell your urges till it's time for lunch or dinner.
You're near other noshers
You feel full after a satisfying dinner...but then you show up at a friend's party and start grazing. The environmental cues (food spread out on a table, people's mouths munching) and our innate human desire to mimic others are making you think you're hungry when you aren't. So keep your hands and mouth otherwise engaged.
For instance, by grabbing a seltzer or just chatting and flirting (anything that keeps your mouth busy). You're bumming As kids, we're often placated by our parents and teachers with yummy treats, which may be why we connect those same foods (often sweets) with getting out of a funk.
Think of how many times your mom said 'Here, have a cookie' to stop your crying. But what you really need when you're feeling blue is emotional comfort from someone close to you. So rather than reaching for a cupcake, reach for your cellphone or your laptop and call a friend or cruise Facebook.
It also helps to get energetic: experts say connecting with other people and getting out of your apartment and doing something, even if it's window-shopping with friends. banishes bad-mood hunger.
You're procrastinating
Women often eat to delay making a tough decision or to put off an unwanted task. Nutritionists say we tend to choose food over things like watching TV or going online because those types of activities seem like a waste of time and 'real' procrastination, whereas eating doesn't since, hey, a girl's gotta eat.
Stop kidding yourself and either give in to goofing off or buckle down and get it done. At least you won't have to feel guilty about being unproductive and overeating. You're thirsty Hunger and thirst fire off nearly identical messages in the brain, so our bodies often confuse the need to drink with the need to eat.
If you ate recently but are suddenly jonesing for some solid sustenance, the explanation is probably dehydration. That's why nutritionists say the first thing to do when you're craving food is drink water. Guzzle it down, and wait about 10 minutes; that lingering hunger will probably fade.
You're bored
We migrate to the kitchen when we have nothing to do because, well, it's something to do.something fun and pleasurable to boot. If you can't get out of the house or away from your desk and you start fantasising about chips, ice cream, or [insert your poison here], do something competitive, like playing a video or online game. It'll entertain you and keep your hands too busy to reach for food.
Sources: Dawn Jackson Blatner, RD, Author of The flexitarian diet; Jana Klauer, MD, Author of the park avenue nutritionist's plan
Reproduced From Cosmopolitan. © 2010. LMIL. All rights reserved.
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