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In the first 3 parts of the series "Four SecretsTo Hunger" you saw that numerous emotions our hormones and even the food we eat can produce hunger. In part 4 you will see that numerous signals come from outside the body that encourage eating even if we are not hungry. The smart dieter recognizes that not all feelings that appear to be "hunger" really are hunger.
Obesity prone individuals are more reactive to external clues to eat –such as time of day, smell, presence of and quality of food than lean people.
Hunger is our body's way of signaling that it needs food:
If things were this simple, then weight management would not be so difficult – we would eat when we are hungry and stop eating when we are full. There would not be an obesity epidemic.
External signals to eat are new:
You do not have to go back to prehistoric times – just think of the 1940's and 50's to see the effects of external signals on eating patterns – fast food was virtually non-existent and food portions were smaller. The rapid increase in obesity is not due to any new "imbalance in hormones" but to the increasing effect of external signals telling us to eat. Virtually all of our senses can send powerful messages to the brain that signal us to eat.
Misinterpreting these signals as "hunger:"
Signals that tell us to eat more, when we may not need more food results in rapid weight gain. This kind of eating makes a person feel "better" only for a few minutes and soon there is the need for more food to satisfy these urges, followed often by feelings of guilt.
Stress may or many not cause overeating:.
It's probably the nature of the stress that plays the most important role in overeating. Major stresses appear to cause less eating and minor ones more eating. This may have significant effects on those trying to control their weight due to the relative infrequency of "major stressors" in most people's lives and the more frequent occurrence of "minor stressors."
The type of foods desired plays a role:
The type of foods desired, usually sweet or salty snack foods, are sought over meal-type foods, such as meat, vegetables, or fruits. These snack foods are high in calories; rarely satisfy hunger and the net effect is the need for more and more, despite any physiological need, and subsequent weight gain.
Fatigue can cause overeating:
As more and more people are working two or more jobs, or working and taking care of a family, it is becoming more and more important. Some people cannot distinguish between hunger and fatigue. When they are fatigued, they can be just as hungry after a large meal as they would be if they had not eaten for a whole day. Researchers have found physiological changes that may increase appetite and calorie intake in fatigued individuals by lowering their levels of Leptin.
Habits, time triggers and behavior patterns: These are among the most common triggers for what is perceived as hunger:
A Semi-Filled dinner plate:
More than 60% of overweight individuals are habitual plate-cleaners: they will eat whatever is on the plate and accept that portion as the appropriate amount to eat. With increasing portions, we eat more without even recognizing it. The normal hormonal signals to stop eating are ignored or overridden by these very powerful signals in this case a semi full dinner plate!
It's "time to eat:"
Some of these eating patterns were learned in childhood. Some of us feel hungry because the clock says it is lunchtime at noon or dinnertime at 6 PM; we believe it is time for a meal and tell ourselves we are hungry. Smart dieters do not eat just because it is a particular time of the day; they try to save the food for when they are truly hungry.
It's there..might as well eat it:
Other eating is due to accessibility. Most obese people eat whatever is presented to them, often without even thinking about it. The old saying "If it's there I will eat it is true."
Thirst is often confused with hunger:
One reason is that most drinking occurs at mealtime and sometimes these signals become confused. Often it is a just physical feeling; the individual wants something in his mouth.
Thinking of food, smelling food, or seeing appealing foods is a hunger trigger:
Visual or olfactory images actually cause hunger by triggering past memories of pleasures and calmness associated with eating. Carbs and salty foods are usually what most people think about, rather than vegetables or fruits.
Whatever the reason, the smart dieter spends a second or two before grabbing whatever is in front of him thinking about the cause of his feelings. Then better choices can be made.
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