SUPPLEMENTS AND EATING TIPS: TUNE INTO YOUR BODY’S SIGNALS
Many of my patients who have been chronic dieters are completely out of touch with their body’s signals. This probably occurs because they learn to ignore hunger when dieting rigorously, and soon they learn to ignore satiety (the feeling of fullness) too. They get so tied up in the psychological side of eating (“I have to have this!” and “I can’t have this!”) that their bodily responses become secondary.
Start listening to your body’s signals again. Try to determine whether or not you’re really hungry. When you feel the urge to eat, if it’s not mealtime, wait 10 minutes. Perhaps the pang you felt wasn’t really a signal that you need to eat. If, after 10 minutes you’re still hungry, snack from your Chitosan bag. If your hunger persists after that, eat. When you do eat, enjoy something that’s part of the plan. Eat the food, then wait 20 minutes. Chances are the hunger will be gone. When eating a meal, chew slowly and try to concentrate on the sensations in your mouth, throat, and stomach. The minute you feel a hint of fullness, stop! You can always come back to the meal later, but right now you’re trying to train yourself to pick up cues. Leave the table for 20 minutes; go get involved in another activity. Then, if you’re still hungry, come back and eat some more. The goal is to be able to rely on your body to tell you when and how much to eat. We were all born with this ability, but many of us have lost it somewhere along the way.
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