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reducing binges and controlling cravings, a thread
i am aware that we have eds and that this thread may not be helpful for everyone. all this information has been collected from scientifically based books and my own experience. take this thread as general advice and not a how-to guide, since everyone is different.
Okinawan Centenarians
— historically, those in Okinawa lived long and remained stable at relatively low bmis
— world renowned saying, “hara hachi bu”, meaning eat until you’re 80% full
— historically, those in Okinawa lived long and remained stable at relatively low bmis
— world renowned saying, “hara hachi bu”, meaning eat until you’re 80% full
Control Frequency
— golden rule is to eat every 3 to 4 hours
— staves off hunger while controlling appetite and cravings
— stay aware of your body’s needs and don’t give in for a fast fix
— golden rule is to eat every 3 to 4 hours
— staves off hunger while controlling appetite and cravings
— stay aware of your body’s needs and don’t give in for a fast fix
Healthy Fixes for Mindless Eating
— make the switch to healthier choices that don’t involve rewarding yourself with food. examples include:
- physical activity
- meditation
- journaling
- staying centered
— make the switch to healthier choices that don’t involve rewarding yourself with food. examples include:
- physical activity
- meditation
- journaling
- staying centered
Reducing Processed food
— processed grains, sugars and bad fats active your dopamine response and cause your reward system to be strengthened by unhealthy food
— reduce cookies, chips, cupcakes, candy, pretzels, doughnuts, sugary cereals, ice cream, soda, juice, refined grains
— processed grains, sugars and bad fats active your dopamine response and cause your reward system to be strengthened by unhealthy food
— reduce cookies, chips, cupcakes, candy, pretzels, doughnuts, sugary cereals, ice cream, soda, juice, refined grains
Enough Protein
— 20-30% protein
— triggers satiety, keeps you full for longer
— prevents getting skinny fat due to not enough / too much exercise
— 20-30% protein
— triggers satiety, keeps you full for longer
— prevents getting skinny fat due to not enough / too much exercise
Include Fiber
— 25-35 grams of fiber per day
— this amount helps make us feel full
— aids in weight loss as a result, less binges and overeating
— 25-35 grams of fiber per day
— this amount helps make us feel full
— aids in weight loss as a result, less binges and overeating
