Menopocalypse by Amanda Thebe

Author:Amanda Thebe
Language: eng
Format: epub
Publisher: Greystone Books
Published: 1989-10-15T00:00:00+00:00

Here’s how!

•When you think you’re hungry, check in with yourself before you reach for food: Are you bored, anxious, or acting on an old habit?

•Let yourself feel hungry for thirty to sixty minutes before eating (more is not better).

•Start small. Practice feeling hunger before one meal a day, or practice feeling hunger for less time until you get used to it.

•Allow yourself time to get used to hunger cues. If you’ve been ignoring hunger and satiety cues for years, it will take time to get reacquainted with them, but they will come back.

SLOW DOWN

A report from the University of Rhode Island shows that by simply slowing down when we eat, we consume fewer calories. And we know that the only way to lose weight is to consume fewer calories than you expend.

When researchers compared the food consumption between a quickly eaten lunch and a slowly eaten lunch, here’s what they found:

•When eating quickly, the women in the study consumed 646 calories in nine minutes.

•When eating slowly, the women consumed 579 calories in twenty-nine minutes.

That is sixty-seven fewer calories in twenty more minutes!

How cool is that? As simple as it seems, eating slowly really works. So slow the feck down!

In the long term, slowing down your eating is much better for your digestion than eating quickly, as it takes some of the stress away from the GI tract and allows the body to absorb the nutrients from the food, including water, vitamins, and minerals. Eating your food in a slow, controlled, and mindful manner like this allows you to enjoy the tastes and textures of your meal far more, and on top of that it helps prevent obesity. On average, twenty minutes is about enough time to signal to the brain that you’ve eaten enough.

Another reason it’s important to take your time and know when to stop is related to your hunger hormones leptin and ghrelin, the big guns of appetite control. Sitting outside the brain, they send messages informing it when you need to eat and when you need to stop. Essentially, ghrelin is secreted in your stomach and increases your appetite, and leptin is produced in your fat cells and decreases your appetite, telling you when you’re full.

Postmenopause, no matter how much fat we are carrying, our leptin levels decline, weakening the signal and leaving us feeling constantly hungry. You can counteract this by slowing down when you eat and stopping when you’ve had just enough.

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