Have you ever found yourself ravenous (or even hangry…yes, that is an official word in the English dictionary) after not eating for 6 hours? The next thing you know you are standing in-front of your refrigerator consuming food in excess, feeling like a bottomless pit. You get to a point of feeling stuffed and think to yourself, “Wow, I have NO self-control; I am such a pig.” The truth is…there is no such thing as self-control when you haven’t eaten for 6 hours. Your blood sugar has dropped and your body is going into survival mode, eating everything in sight. Here are a few things other scenarios that lead to uncontrolled hunger or overeating…
- Only carbs at breakfast (Example: bagel or bowl of cereal)
- Lack of hydration (Example: chugging coffee all morning trying to “boost” your energy)
- No mid-morning or mid-afternoon snack (you thought snack time was only for kids?!)
- Skipping lunch or eating “diet food” aka salad with chicken and no carbohydrate source (you are not a rabbit)
Many people find themselves reaching for anything they can get their hands on as soon as they walk in the door. This binge is usually caused by one or more of the habits listed above. When it comes to taming your hunger, stick to the 3-3-3 Rule. This golden rule states:
- Eat 3 meals per day.
- Include 3 food groups per meal.
- Leave no more than 3 hours between meals and snacks.
Food is our body’s fuel source that keeps us energized. Whether you’re using your brain at work or running five miles, you NEED fuel. The 3-3-3 Rule ensures that your body is constantly receiving fuel and converting it to energy all day long.
Infants cry when they want to be fed. Adults experience those same hunger cues, but our reaction is different. Instead of crying, we make a conscience decision to either listen to these hunger cues or ignore our body’s hunger. Think of hunger as the warning light that comes on in your car when your tire pressure is low. You know that you can keep driving but your car is telling you it is time to put air in the tires NOW. When we feel hunger, our body is saying EAT NOW. We can choose to ignore that, but it will never lead to a good result. If you want to tame your cravings and avoid overeating…listen to your body and provide it with nourishment!
Want to learn more about how to tame your hunger? Click here to contact Dietitians of Palm Valley today!