Diet tip: You can do it
Updated as of Saturday, August 28, 2021 7:58 PM
There are two things to work on to help you to feel less hungry and be more successful.
Hi, this is Eunice from Diet Center.
- Consume simple or refined starches later in the day.
- Get more rest.
- You may have been sticking to your Diet Center program or other weight loss program well, but still find yourself hungry at times. One strategy to work on is to consume certain starch choices later in the day. One study found that common breakfast food items such as breads, bagels or cereals are typically refined starches, rather than whole grains. Refined starches are used up for energy faster than complex carbohydrates, such as those found in fruits and vegetables. Some researchers feel that consuming refined carbohydrates in the morning may block the body’s ability to maintain stable blood sugar levels later in the day. Uncontrolled blood sugar levels can lead to hunger throughout the day. One study found that participants who ate just a starch choice for breakfast consumed more calories later in the day than participants who consumed vegetable omelets and fruit. Look at your breakfast choices. If you tend to eat bagels, refined breads or low-fiber cereals you may want to save these choices for afternoon snacks or dinner. Try selecting foods such as high-fiber fruits, whole grain (high-fiber) cereals, yogurt; eggs or egg substitutes, or cottage cheese. Consuming quality, complex carbohydrates and/or protein for breakfast can help you feel more satisfied throughout the day. It allows you to feel good, and remain motivated to reach your weight-loss goals.
- Learning new eating behaviors involves developing new skills. For example, one may need to develop organization skills for planning and preparing meals, or you may need to learn cooking skills and exercise skills. One may also need to improve communication skills to develop supportive relationships with others. An important aspect of developing new skills that is often overlooked is getting enough sleep. Sleep and neurological experts agree that sleep is critical for key brain functions including learning, performance and memory. Sleep allows the brain to process new information and retain it. Studies show that a lack of a sleep causes us to remember less of newly presented information. A survey also showed that sleep deprivation resulted in increased stress, decreased motivation, slower reflexes and shorter tempers.
Taking time to learn good eating behaviors while juggling day-to-day tasks can create a very busy schedule.
However, pushing yourself to the point where you can’t get enough sleep may only result in accomplishing less. If you find yourself becoming overwhelmed, stressed and losing motivation, think about how much sleep you’ve been getting. It may be time to get a good night’s rest, so that you can get more accomplished.
Thank you for reading Diet Center’s tip of the week. If you are struggling with weight loss, call me at 928-753-5066 or stop by 1848 Hope Ave. in Kingman.