Do you feel hungry most of the time and have problems getting full?
You are probably eating food that raises you blood sugar sky high and after that leaves you wanting more. Again, sugar and wheat is responsible for this to a great extent. You have to get food with good nutritional value, protein and healthy fats to keep you feel full and give you energy for the whole day. Otherwise it will be very hard to not give in to unhealthy snacks here and there, and you will easily get cravings. A smart choice can be a handful of nuts or almonds to suppress hunger between meals. Almonds contains protein, fibres, magnesium, vitamin E and powerful antioxidants. Both protein and magnesium help regulating the blood sugar, which dampens the hunger.
You should eat at least five times a day, but in smaller portions, and it should be a balanced diet with lots of veggies, fruits, protein and some selected slow digested carbs. If you eat breakfast at 7 or 8 you are probably starved at lunchtime and eat a way to big portion of some convenient fast food. At six you have dinner at home and you are once again really hungry, eating two big portions of food and finishes off with a nice sweet dessert. After that you’re not fit for anything else than being a couch potato for the rest of the evening.
Oh, sorry I forgot. On your way home from the office you stopped at the supermarket to get some basics like milk and bread, and as you were so hungry everything looked soo delicious and you ended up buying glazed donuts, an over sized fridge-pack coke, a couple of candy bars and some bags of snacks. Can’t run out of these at home, right? One and a half of the candy bars got eaten when you got stuck in the traffic jam.
Plan when to shop and what to eat
You must begin to plan your meals more carefully. A steady breakfast is a must, and a healthy snack after 3 hours so that you aren’t starved at lunchtime. A breakfast containing lots of protein keeps you full for a long time. Another snack in the afternoon will keep your energy level up and fit for fight. In between meals and snacks – drink lots of water. Start bringing home made food (leftovers) for lunch, and prepare snacks in the morning so you don’t have to go with what the vending machines offers. You will save lots and lots of money if you start eating lunch that you bring with you, and you will have total control of what’s in it.
Plan your food shopping carefully and try to buy more on fewer occasions. Be sure to always have a wide range of healthy food in your fridge and freezer.
Do not go long periods without eating. You may get very hungry eventually and do something irrational like grabbing for a candy bar. You should eat every third hour, but smaller portions than you eat now.
Hide and seek
Another pitfall is food with hidden sugars, carbs (wheat and starches). It’s time to start looking at the nutrition facts. Look for the amount of carbohydrates per 100g (preferably not more than 10g carbs/100g), and look if some kind of sugar is one of the first ingredients. Don’t think that fat in products will make you fat. That is a misconception that has been told to us way too long. What you should avoid is low fat products, where the fat has been replaced with thickeners, chemicals and sweeteners to make them look, feel and taste as good as the original. Nasty.
You’re stressed out and don’t have time
Stress is something that can be good for us. A little positive stress for a short period of time gets us focused and energized, able to do lots of work in a short period of time while feeling that we are in a flow. Everything seems to work like a clock.
However the most of the time is stress something very negative. It gets you in a bad mood, makes you be a person you don’t want to be – short-tempered, introvert, hot-headed and downright unpleasant. The most of us has a lot of pressure on us when it comes to work, family life, financial situation, worries and fears about the future. To be stressed for a long time, to have chronic stress, is not healthy at all. The levels of the “stress hormone” Cortisol is constantly raised and this has bad impact on the blood sugar balance, blood pressure, immunity, muscle mass and bone density. Stress makes you crave more fatty, salty and sugary food and at the same time it slows down the metabolism which makes you put on weight, preferably abdominal fat (yes, that dangerous fat around your waistline). Excess of nervous energy can cause you to eat more than you normally would.
Yet another TV-dinner
Yes! You would like to exercise more, but you can’t find the time! Your work is so demanding, you spend far too much time in the car back and forth to work and the traffic jams are killing you. When you finally get home, you don’t have the energy to do much more than to heat up another TV-dinner or pick something up from around the corner. You don’t feel you have the time to make nutritious food to bring with you to work and this makes you go for the usual fast food when lunch time comes the following day.
You have to learn to plan more! Manage your time. Every person on the planet has the same amount of time. 24 hours per day, no more, no less. The difference between the most of the people and the people we call successful is that they have learned time management in perfection. They have learned to prioritize and focus.
You say you don’t have the time?
The most of us have more available time than we actually think. Can’t you spare 15-30 minutes a day for exercise at least? How much time do you spend in front of the TV each day? A good pulse-pounding interval exercise session in the house, apartment or the garage every day will give good results and doesn’t have to take that much time. After a while you will have much more energy and will be able to stay up late in the evening without feeling tired. Could that extra time in the evening be a good time for you to prepare a healthy lunch and dinner for the next day and after that write down a priority ordered list of things to do the next day? You will fall asleep faster, have a good nights sleep and wake up refreshed. Maybe you could get up 30 minutes earlier to be well on your way to work before all the other commuters jams the roads and highways.
You will be able to get more out of your day with a little planning and some ingenuity. You will find time to do the most important things, feel more harmonious. Don’t forget to deep-breathe whenever you feel that the stress level is raising.