Health News
By Dr. Madelyn Fernstrom
When it comes to weight control, you?d think a question as direct as ?Are you hungry?? would be an easy one to answer. But in the real world, it?s not so easy.
One way to start thinking about this complicated question, is to think about the flip side of it. Are you content? It?s actually a lot easier to think in terms of ?having enough? to be satisfied, compared to figuring out if it?s true hunger driving you to eat.
How about a focus on recognizing ?contentment? instead of hunger? I have a simple method of how to do this. It?s called ?look for level 2.? And here?s how.
I like to think of 3 levels of fullness ? like Goldilocks and the 3 Bears? approach to the porridge. Most of us eat to what I call ?level 3? of fullness ? until we are stuffed. How many times have you eaten to the point of feeling ?you?re going to burst?? Level 3 (too much) means you are physically unable to ingest any more food. Level 1 (too little) is just enough food so your stomach isn?t growling, but you?re still actively hungry and not content. Level 2 (just right) means that you are content and satisfied, but you could eat more. That?s the new end point you must accept in order to lose weight and keep it off.
Now here?s the challenge ? choosing to listen to that signal of level 2. To avoid deprivation, you need to assure yourself that there is always more food later. That answers the question we all fear when we stop at contentment ? what if I?m hungry later? The answer: I?ll eat again later.
Following this rule of level 2, you?ll find that it will take far fewer calories to satisfy, for either a meal or a snack, when make your endpoint ?contentment? (level 2), rather than being ?stuffed? (level 3).
It takes some practice, but you?ll be able to master this within 2-3 weeks, the time it typically takes for form and sustain a new habit. I hope you?ll consider this for your own weight loss toolbox!
What other ways to you have to evaluate hunger and fullness? Let me know!
- Stop "grazing" To Lose Weight
By Dr. Madelyn Fernstrom I?m not sure when this change first occurred, but we?ve gone from a nation of structured ?three square meals a day? to grazing all day with small, frequent meals. We do this all in the name of good health and weight control....
- Weight Loss: One Size Does Not Fit All
By Dr. Madelyn Fernstrom If losing weight is your New Year's resolution, read on! This month, I'm going to share some of my favorite strategies to help you build your own weight loss tool box. I call it a BEAM box ? and it's based on the four...
- Fighting Post-exercise Hunger
by Dr. Madelyn Fernstrom Are you hungry after your workout? Recent studies show that post-exercise hunger can actually sabotage your weight loss effort if you?re not careful. While exercise is a key part of any weight loss effort it?s important to point...
- Learn To Enjoy Your Food!
Dr. Madelyn Fernstrom It?s important to break the bad habit we all have of ?eating on the run?, which leads to mindless overeating. Whether it?s in the car, standing in the kitchen, or walking down the street between appointments, these activities show...
- Holiday Eating Tips From Lifebridge Health
By Jamie Strauss, R.D, L.D.N. Clinical Dietitian, Food and Nutrition Services Sinai Hospital Will I survive the holiday eating? We often ask ourselves this question. In the back of our mind, we know that between Halloween and New Year's Day the average...
Health News
Are You Hungry?
By Dr. Madelyn Fernstrom
One way to start thinking about this complicated question, is to think about the flip side of it. Are you content? It?s actually a lot easier to think in terms of ?having enough? to be satisfied, compared to figuring out if it?s true hunger driving you to eat.
How about a focus on recognizing ?contentment? instead of hunger? I have a simple method of how to do this. It?s called ?look for level 2.? And here?s how.
I like to think of 3 levels of fullness ? like Goldilocks and the 3 Bears? approach to the porridge. Most of us eat to what I call ?level 3? of fullness ? until we are stuffed. How many times have you eaten to the point of feeling ?you?re going to burst?? Level 3 (too much) means you are physically unable to ingest any more food. Level 1 (too little) is just enough food so your stomach isn?t growling, but you?re still actively hungry and not content. Level 2 (just right) means that you are content and satisfied, but you could eat more. That?s the new end point you must accept in order to lose weight and keep it off.
Now here?s the challenge ? choosing to listen to that signal of level 2. To avoid deprivation, you need to assure yourself that there is always more food later. That answers the question we all fear when we stop at contentment ? what if I?m hungry later? The answer: I?ll eat again later.
Following this rule of level 2, you?ll find that it will take far fewer calories to satisfy, for either a meal or a snack, when make your endpoint ?contentment? (level 2), rather than being ?stuffed? (level 3).
It takes some practice, but you?ll be able to master this within 2-3 weeks, the time it typically takes for form and sustain a new habit. I hope you?ll consider this for your own weight loss toolbox!
What other ways to you have to evaluate hunger and fullness? Let me know!
- Stop "grazing" To Lose Weight
By Dr. Madelyn Fernstrom I?m not sure when this change first occurred, but we?ve gone from a nation of structured ?three square meals a day? to grazing all day with small, frequent meals. We do this all in the name of good health and weight control....
- Weight Loss: One Size Does Not Fit All
By Dr. Madelyn Fernstrom If losing weight is your New Year's resolution, read on! This month, I'm going to share some of my favorite strategies to help you build your own weight loss tool box. I call it a BEAM box ? and it's based on the four...
- Fighting Post-exercise Hunger
by Dr. Madelyn Fernstrom Are you hungry after your workout? Recent studies show that post-exercise hunger can actually sabotage your weight loss effort if you?re not careful. While exercise is a key part of any weight loss effort it?s important to point...
- Learn To Enjoy Your Food!
Dr. Madelyn Fernstrom It?s important to break the bad habit we all have of ?eating on the run?, which leads to mindless overeating. Whether it?s in the car, standing in the kitchen, or walking down the street between appointments, these activities show...
- Holiday Eating Tips From Lifebridge Health
By Jamie Strauss, R.D, L.D.N. Clinical Dietitian, Food and Nutrition Services Sinai Hospital Will I survive the holiday eating? We often ask ourselves this question. In the back of our mind, we know that between Halloween and New Year's Day the average...