Part 1: Hanging on to Love Handles
Mom called them love handles. Others refer to midriff bulge, beer belly, or muffin tops. By whatever name, they are extra pounds around the midsection, and they stay around. I have them. You might have them. It's time for them to go!
Not only does the waistband bind and the "skinny" shirt bulge, but belly fat is also the most harmful kind. According to Mayo Clinic, "Excess belly fat increases your risk of cardiovascular disease, diabetes and certain types of cancers." Love handles indeed! Mom was a master of the euphemism.
In searching for inspiration, I recently re-read a book I first found helpful several years ago: Mindless Eating by Brian Wansink. I found it intriguing the first time; this time, I am making an extra effort to apply the principles Wansink has learned from reviewing the research on American eating patterns.
According to one key principle, our stomachs are poor at judging when we have had enough to eat. We rely more on signals from the brain.
For example, we tend to stop eating only when the food is gone. If the bowl, box, or mug is empty we might consider ourselves full (until the food is passed again).
We also tend to wait for others to finish eating before declaring a halt to our own. On social occasions, the duration of a meal is determined by the slowest eaters. Those who eat quickly keep eating until everyone is done; they do not register or respond to the physical sensation of "full."
In a third example, our perception is conditioned by how much we have chewed our food and how often we have swallowed. Calorie-dense liquids are especially sneaky because they go down so easily.
Understanding the role of cues can help us develop strategies for eating less. I use small bowls and cups so that food is gone sooner than with larger vessels. I also limit social eating, choosing to meet a friend for coffee instead of lunch.
Finally, I fit crunchy foods into my daily fare because I find them satisfying to chew, regardless of calorie content. Hard rye crackers and fat-free popcorn work well.
What are the effective cues that trigger you to stop eating? What strategies help you say "enough" before it is "far too much?"
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