Thought for the Day

I tried every diet in the book.  I tried some that weren’t in the book.  I tried eating the book.  It tasted better than most of the diets.  – Dolly Parton

In a recent study, researchers tried to identify predictors of who was likely to gain weight.  The top two reasons were (not surprisingly): 1) people who reported feeling more hungry and 2) people who were less active. 

Now a brand new study just released in The Proceedings of the National Academy of Science says that it appears women’s brains generate different activation patterns as part of the hunger mechanism.  More importantly, women’s brains continued to generate that signal even when the women were using a technique called cognitive inhibition to reduce hunger.

Not so far fetched when you consider that women biologically are designed to support and sustain life.  It would make sense that we have an evolutionary mechanism that drives us to eat — even perhaps when we aren’t hungry– because food is available and we have babies to make (and raise).

Today’s Action Challenge:

So what can you do if you are trying to diet and dealing with feelings of hunger?  Here are a few tried and true hunger busters.

• Always eat breakfast.  Studies show that a good breakfast wards off eating too much later and may facilitate weight loss
• Drink enough water.  Try to drink at least one (if possible) two full glasses of water before each meal.  Much of what we feel as hunger is actually thirst.
• Keep “unlimited foods” on hand.  You can have unlimited non-starchy vegetables (carrots, celery, peppers, broccoli, cucumbers, etc) they are very low in calories, high in fiber and packed with nutrition — all upside.  Buy them pre-cut and grab a handful
• Eat smaller combination meals and snacks about every 3 hours.  Be sure to choose close-to-nature foods with healthy carb (whole grains), lean proteins and heart healthy fats (olive and canola oils, nuts, fish oil).  This will keep blood sugar levels stable and prevent feeling excessive hunger which will drive overeating and poor food choices.
• Avoid simple sugars.  Sugary sweets will cause blood sugar to rise and then (once insulin allows sugar into the cells) fall dramatically resulting in energy lows and increased hunger.
• Try to get more sleep.   There is a clear connection between not getting enough sleep, feeling hungry more often — and increased tendency to gain weight (particularly in the midsection). 

  I’m quoted giving estimates of celebrities at play in this week’s US Weekly

Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer, author of Fit + Female:  The Complete Fitness and Nutrition Game Plan for Your Unique Body Type and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women.  It’s a first of its kind program designed to fit into a busy women’s life.  Lose weight and look great — 90 Day Unconditional Money Back Guarantee!!