What about the 20 minutes until your brain thinks you’re full?

Actually, the fullness scale we talked about yesterday is not the same as the 20-minute signal to your brain that indicates you’ve reached satiety. [Read more…]

A couple days ago, (Day 31) we looked at how to recognize hunger.

But how do you know when you’re full or you’ve eaten enough?

The next time you’re enjoying a meal, pay close attention to how you feel as you’re eating. [Read more…]

If you’re really hungry, do you need more food than if you’re just a little hungry?

The answer is NO—you just think you do!

When you feel “starved,” you’re just more likely to overeat, even though your body would be satisfied with a lot less food. [Read more…]

Recognizing hunger can be a critical part of your weight-loss plan.

When it’s time to eat, most people will start to notice physical cues such as a growling stomach, fatigue, or a slight headache. [Read more…]

We’ve all heard the taunting advertising line, “You can’t eat just one.”

Of course, we also know how true this can be.

To prevent “hand to mouth” problems with snack foods, decide that you will postpone eating them. [Read more…]

It starts innocently enough. You reach for a few potato chips or a handful of nuts.

Maybe you open a bag of M&M’s. As soon as the first handful is gone, you reach for another one.

The next thing you know, you get caught in a hand-to-mouth pattern that’s almost impossible to stop. [Read more…]

How often do you reach for food just because you see it?

For example, as you walk past your friend’s desk at work, you grab a handful of corn chips and munch away. [Read more…]

Consider making a policy that you will eat dessert only when it’s special.

This label includes not just the food itself, but also the setting and the people you’re with. [Read more…]

When Sally noticed that someone had brought a chocolate three-layer cake to work, she decided to have a piece of it at her break.

But when she took the first bite, she realized it was dry and crumbly. Just in case she was wrong, she took another bite, then another. [Read more…]

You don’t need to stop eating all of your favorite foods in order to manage your weight.

Instead of avoiding yummy treats such as ice cream or chocolate-chip cookies, plan them into your program.

[Read more…]