As a weight loss mentor it never ceases to amaze me how people inadvertently set themselves up for a huge snack attack mid afternoon. For many, the set up is so complete that it is almost impossible to control! The result is that people think they are weak-willed and lacking in discipline. Often the answer has little to do with character or determination. More often the reason for the mid afternoon carbohydrate cravings is due to gaps in understanding how our body works and responds to diferent types of food. Read on to see what you can do to control those mid afternoon cravings.
Trigger foods
If you want to control those cravings there are a few principles you must be aware of. The first is concerning trigger foods. Nutritional research has documented, carbohydrates trigger the brain to crave more carbohydrates, leading to a cycle of carbohydrate eating that becomes hard to control. Trigger foods keep you fat. The goal is to have control over these foods rather than allowing them to have control over you.
What do trigger foods look like? Well, they vary from person to person, but typically look like soft drinks, potato chips, corn chips, peanuts, french fries, cheese, pizza, chocolate chip cookies, pretzel, apple pie, candy bar and so on. These are the foods that for many, "once we pop, we can't stop!".
Isn't it amazing that all these types of foods are available from take-away places? They are so readily available and have crept into our daily routine without us even planning it to happen. We get hungry, we are busy, we are distracted, and one serve leads to another; and we don't realise just how much we are eating as the triggering effect takes place in our brains. By eating a small portion of any of the above you can easily consume anywhere from 350 to 1000 calories. Two serves could be 700 to 2000 calories! Most women on a weight loss program are aiming for between 1200-1400 calories a day, so you can see that one snack can seriously sabotage your plans. Does this sound like you? I can hear the deep sighs of regret and frustration! Don't worry, there are answers for you.
You can be empowered to take control when you know how to avoid the nutritional set up that will drive you towards trigger foods.
Here are a few simple principles that will deal a wounding blow to the late afternoon "snack monster".
Five steps to avoid carbohydrate cravings:
1. Incorporate protein in to your breakfast AND lunch. Protein is key to controlling carbohydrate cravings. The RDA of protein for women is 60 grams a day. For women wanting to lose weight, health professionals recommend approximately 100 grams of protein daily. Why? One of the principle advantages of protein is that it creates a feeling of fullness and satisfaction in the body that makes overeating much less likely. Source your protein from ultra lean sources so you don't pick up unwanted calories and saturated fats.
Even better, than providing a sense of sustained fullness, protein can block the triggering effect that carbohydrates can have on the brain. If you eat protein with a carbohydrate it will reduce the cravings caused by eating the carbohydrate.
2. Never skip meals. Research has shown that people who skip meals are more prone to obesity than those who regularly eat 3 meals a day. In fact, people who space their daily food requirements by making appropriate use of healthy snacks do even better. Why is this? When you skip meals you are more likely to get hungry and fill up on easily obtained fast foods which are often trigger foods.
3. Drink 6 to 8 glasses of water throughout the day. For some people sugar laden soft drinks are a trigger food. Make sure you don't get thirsty in the first place. Water creates a sense of fullness and has a host of other health benefits.
4. Plan the timing of your meals so that you don't get hungry. Despite having three healthy meals a day, sometimes your work schedule can mean the spacing of those meals still does not guard against the carbohydrate cravings. If you have a long gap between meals, make sure you carry healthy snacks to cover the distance, otherwise hunger will set in
5. Plan your snacks. Plan out your weekly snack schedule with some delicious, healthy snacks. Purchase these with your weekly shopping so that you are fully prepared. If you need to, get up a few minutes earlier in the morning so you have time to prepare and take your snacks to work. Remember, healthy snacks don't live in a vending machine! You are less likely to get hungry when you have a ready supply of healthy snacks.
6. Carry emergency supplies of nutritional protein bars in your handbag or brief case. When you feel a carbohydrate craving, eat the protein bar instead and wait 30 minutes before acting on the craving. More often than not the craving will pass and you will be in control again. This truly works!
Incorporate these principles into your daily routine and you could be well underway to change your life and be able to take control over the mid afternoon 'snack attacks'.
(c) Copyright Kim Beardsmore
Kim is successful a weight loss coach who will cut through the diet-hype and help you reach your goal weight and never 'diet' again. No public 'weigh-ins', meetings that cost you money or fads...simply results you'll love. Get your f.ree body fat estimate: http://leanmachine.org/?refid=170604-23625
executive chauffeured services Bradford .. Madison to Airport carI do not smoke, never have, and admit to being... Read More
You won't believe what happened to me today!I was getting... Read More
Have I become invisible or are people just aiming right... Read More
It's the American Dream: "If I could just lose a... Read More
Fat Loss in GeneralThis morning I conducted a search engine... Read More
Today obesity, diabetes, and heart disease run through us at... Read More
Your success in sticking with an exercise and weight loss... Read More
My first article provided steps for fast healthy weight loss.... Read More
Eating when under stress isn't just about filling an emotional... Read More
If you have been dieting, there is a good chance... Read More
What is the best form of physical activity?The best form... Read More
Losing weight is a lifelong commitment. It takes patience and... Read More
Is Zone Diet a Fad?How do you recognize a fad... Read More
Stop Being Influenced by Food Ads on TVThere is much... Read More
Low Carb diets have become as popular as apple pie... Read More
How to Break Your PlateauToday is a typical morning like... Read More
Fats are always looked at as a negative in a... Read More
Yes and no. Moderate calorie restriction helps in controlling and... Read More
Today you have a good chance of getting diabetes or... Read More
Ever wonder if you have a serious problem with binge... Read More
Do you want to lose weight? Of course you do,... Read More
Weight Loss Their Greatest Opponent --------------------------------- Before high school and... Read More
Staying Toned After Weight Loss ---------------------------------------- Following significant weight loss,... Read More
What's a Low Carb Diet Really Mean?When I hear low... Read More
A 'diet' is always seen as a temporary measure. An... Read More
O'Hare Chicago prom limo ..I had lost nearly fifty pounds before anyone mentioned my... Read More
More and more people are turning to hypnosis or hypnotherapy... Read More
You may be considering weight loss surgery if you are... Read More
Congratulations on waking up each morning and greeting the day... Read More
"THE SECRET REMEDY OF THE ANCIENT WARRIORS"Since what would seem... Read More
Do you struggle to maintain or lose weight? If so,... Read More
When I decided to lose weight I of course decided... Read More
Things get so confusing when it comes to understanding what... Read More
You know you have will-power. You can change a diaper... Read More
You and I know that getting plenty of support from... Read More
Have you ever wondered how actors stay in such great... Read More
Recently, I was reading about a diet plan where you... Read More
Do you know the name of that one disease which... Read More
I had some questions come in about Ephedra. So I... Read More
Both men and women around the world are becoming fatter... Read More
1. CUT THE SIMPLE CARBS.It's unfortunate that the majority of... Read More
Some of you will not like what I have to... Read More
Gastric Bypass surgery is becoming increasingly more popular for the... Read More
I am considering Gastric bypass surgery because I am overweight,... Read More
Are you overweight? Then you probably want to lose some... Read More
More and more people are starting to recognize that they... Read More
Many people are under the impression that gastric bypass surgery... Read More
Losing weight doesn't have to be boring when you focus... Read More
Obesity is a disease that is not caused by a... Read More
A new survey has found that heel pain caused by... Read More
Weight Loss |