Category: Cravings vs. Hunger

How Lowering Stress Can Positively Affect Your Weight

Lower Stress Positively Affects Weight

 

For most of us, stress is a part of life that we need to deal with.  Unfortunately, research shows us that too much stress can negatively affect our weight.

I personally believe that the stress component in people’s lives is often overlooked by the health and fitness industry.   A client can be eating well and exercising regularly, however if the client is under continual stress it can prevent them from losing weight and in some cases even cause them to gain weight.  Diet and exercise is only one piece of the puzzle when it comes to overall health and wellness.

We recently moved to a slower paced community and have simplified our lifestyle.  One of the first things that changed for me was my sleeping patterns.  I’ll be the first to admit that my sleep was not great before we moved.   I’m happy to report that I am sleeping better and experiencing real rest.  What happened after I began sleeping better was interesting.

Over the past few months I’ve noticed that all of my clothes are fitting a bit looser. I stopped weighing myself regularly years ago due to the emotional stress it can cause so I can’t tell you how much weight I have lost.  However, I know for sure that I have naturally dropped a few pounds.

It’s really important for me to share that I WAS NOT trying to loose weight.  I have not made any changes to my diet and I am exercising at a level that is appropriate for me while I recover from  multiple injuries.  My health and fitness goals are rooted in self care and happiness rather than a number on a scale, which is why I believe my recent weight loss is  a result of stress reduction.  Before we moved,  I was eating well and exercising most days of the week.  I believe that my personal experience helps support the research that if you are under constant stress, diet and exercise alone may not be enough to help you lose and/or maintain your weight.

It’s pretty safe to assume that no matter how good we are at limiting the stress in our lives we will still have to manage a certain amount of it.   Here are five ways to limit stress in your life and protect your body from it:

 

FIVE WAYS TO LIMIT STRESS

 

Ditch diets for good.  Research shows that constant dieting can cause cortisol levels to rise as much as 18%.  When your cortisol levels rise, your blood sugar gets out of whack, first rising, then plummeting. This can make you cranky and super hungry even if you don’t need the extra calories.

Deficiencies in B vitamins, vitamin C, calcium, and magnesium are stressful to your body.  Diets that suggest eliminating certain foods and/or food groups from your diet can contribute to a lack of these important nutrients.  These deficiencies can lead to increased cortisol levels and food cravings.  Start the day off strong with a breakfast that includes stress reducing nutrition.  Foods like oranges, grapefruits, or a large handful of strawberries supply  vitamin C and 6 to 8 ounces of yogurt contains calcium and magnesium.  Make sure to include carbs like a whole grain bagel or toast and healthy fats like peanut butter. Whole grains are loaded with B vitamins, while peanut butter has fatty acids that can lower stress hormones in your body.

Instead of dieting, try eating as many whole foods as possible.  Eating whole foods can help contribute to better energy which is part of self care. Do your best to make sure to choose foods you enjoy and avoid being too rigid about everything you eat.

Get enough sleep.  Substantial medical evidence is telling us that a lack of sleep affects hormones which are linked to an increase in appetite. Your body becomes less satisfied and you are tempted to eat more food than you may actually need.

Sleep deprivation can also affect your hormones in such a way that your metabolism will literally slow down.  I believe that is what happened in my case, and why I lost weight when I started to get more sleep.

The National Sleep Foundation recommends 7 to 9 hours of sleep per night.  A few nights of solid sleep can bring your body back into balance, and getting enough regular sleep helps keep it there.

 

Do a little strength training.  Moving your muscles is an effective, instant stress reliever. It actually sends a message to your body that you are escaping the source of your stress.  Exercise helps your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system.  Try doing at least one strength exercise per day like squats, push ups, or ab work.  Even taking a stroll on your lunch break will help. In one study researchers found that 18 minutes of walking 3 times per week can quickly lower stress hormone levels by 15%.
You might want to cut back on caffeine.  Total disclaimer, I am a coffee drinker and have no plans to give it up right now so I’m not asking you to.  A certain amount of coffee is actually good for most people due to the many health benefits it offers.  However, if you find it’s keeping you up at night you may want to cut back.
Create a healthy environment.  It’s important for us to be at peace where we live, work, and play.  Things like nurturing relationships, setting healthy boundaries, removing clutter from your home or life, planning family meals, taking time off to visit places that make you feel happy and restored, or spending time with your pets without your phone in hand are all examples of working  toward creating a healthy environment.

Limiting stress in our lives is extremely personal and looks different for each individual.  We are all on our own personal journey.  What’s important to remember is that health and wellness is about self care and enjoying life.  Not a specific number on a scale.

Have a wonderful week!
Shared with love,
Jennifer

Sugary Drinks and Weight Loss

What They Say — Is it True?

Everyone has heard it. Cut sugary drinks from your daily diet. It’s supposed to be a popular and effective strategy for weight loss. Just eliminate extra “liquid calories” to create the caloric deficit needed to start shedding those unwanted pounds.

But wait! There is more to it than meets the eye. Current research shows it may not just be cutting the calories that helps you lose weight. It can also have something to do with the type of sugar you are consuming! The latest research reveals that the type of sugar in your beverage could affect whether or not you feel hungry after drinking it.

What’s the Real Culprit?

 

In a recent study published in the Journal of the American Medical Association, researchers determined that your brain processes fructose and glucose differently. Apparently, glucose helped participants to feel full — but fructose did not.

You’re probably asking “what was the reason?” The study authors discovered that the glucose drink suppressed activity in the brain that regulates appetite, motivation and reward processing. Fructose based drinks on the other hand, were associated with reduced levels of insulin — a hormone responsible for sending satiety messages to the brain.

In a nut shell, fructose in its simple form may cause you to feel hungry based on the messages that the brain is receiving, but not because you really need food.

Four ways to limit too much fructose in your diet:

 

1)  Skip the soda. Based on the study, it’s best to avoid carbonated drinks with fructose and/or high fructose corn syrup to help you stabilize your appetite and curb overeating. You’ll benefit from the caloric reduction as well!

2)  Eat whole fruit!  It’s important to know that fructose found in fruit is absorbed differently in the body due to the fleshy fiber in the fruit. Skip the juice and eat the whole apple or orange instead.

3)  Add greens to your smoothie. Most smoothies are considered healthy foods, but if you’re noticing you’re ravenous shortly after having one, consider switching the majority of the fruit in the smoothie to greens. Include protein in your smoothie to help sustain you longer.

4)  Read the labels! Sugar comes in many different forms, so make sure to read the labels on drinks before purchasing. If the packaging lists dextrose in the ingredients, that’s glucose. Sucrose is 50% glucose and 50% fructose. If’ the label says “high fructose corn syrup” skip it!

And, don’t forget to make sure to check the serving information and calories before buying. Even if it is a “better” sugar, the drink could still have more calories than you wish to consume.

The more you know about what’s in your food, the easier it gets to make healthy choices that foster weight loss!

Have a question?  Ask me by leaving a comment below.  I love to hear from you!

Blessings!

Jennifer

 

 

 

 

Cravings Vs Hunger, How To Tell The Difference!

Is this scenario familiar? The kids are in bed, you’ve settled in to watch your favorite show, and now you’re craving something to eat. Or, you’re in your office and you start dreaming of that other 1/2 sandwich you left in the fridge. You try to suppress it until you just can’t stand it any longer and head for the kitchen. Don’t worry, this happens to everyone at some point!

It’s important for you to know when it’s a craving and when you are experiencing real hunger. Knowing the difference between the two can help you lose weight and maintain it for life. When the craving or potential hunger signal occurs all you have to do is ask yourself a few questions.

How to tell if it’s hunger or a craving in 30 seconds or less!

1)  Check the time!  Ask yourself when was the last time you ate? Your blood sugar begins to drop within two hours after eating so, after about 3-4 hours you are justifiably hungry.

2)  Did you eat enough? If you are hungry within two hours after eating you may not be eating enough calories during your meal. A meal should be a minimum of 300 calories for a woman and 450-500 calories for a man.

3)  Are you satisfied?  I am a huge believer in portion control versus dieting. However, you also need to satisfy your body so that it feels full. Super small portions of high calorie foods make it difficult to feel full. Choose high volume low calorie meals for optimal results. Eat a balanced meal of veggies, whole grains, and protein so your body has to take time to digest or “burn off” the meal.

One of the best ways to get high volume low calorie foods is to meal plan with light recipes. You can cook them yourself using magazines like Cooking Light and Eating Well, or you can order pre–made low cal meals from companies like Magic Kitchen.

4)  Are you dehydrated? If after going through the above checklist you’ve decided you really shouldn’t need more food, try drinking an 8 oz glass of water. See if the hunger disappears. A dehydrated body can send hunger signals!

5)  Do you need to get some rest?  When you lack sleep, the body tends to crave sugar for a pick me up.

6)  Are you bored? I know it’s hard to believe that anyone can be bored these days! However, just because you’re busy doesn’t mean you are not bored with the task at hand. Procrastination and boredom can send you right into the kitchen. Ask yourself if you are trying to avoid something or are looking for something to do.

7)  Are you stressed? About 50% of the population turn to food when they are stressed. The other 50% don’t eat at all.  Stress can trigger cravings for things like sugar, salt, & fat. Pay attention to stressful situations that come up. See what types of eating patterns the circumstances  trigger.

If  after asking yourself the above questions you have determined that you really are justifiably hungry — eat! Do not starve yourself! If your larger meal is in the next hour or two or you just had dinner, then have a light snack to tide you over before the larger meal or bedtime.

Some examples of good snacks are a single serving of crackers with hummus, yoghurt with a sprinkle of granola, a single serving of chips and salsa with 1/4 cup of yoghurt, a piece of fruit, oatmeal, or a piece of toast with a tablespoon of peanut or a 1/2 tablespoon of butter.

Hopefully these tips will help you tell when you are experiencing cravings versus hunger. If you have determined that you are craving food without being hungry, do not worry! You are normal! In my next article I am going to teach you how to manage and satisfy your cravings without sabotaging your weight loss/management. So stay tuned!

Please let me know if you have any questions about cravings versus hunger. Or, please feel free to share your own personal weight loss tip.  I want to hear from you!

To your health!

Jennifer