The weight gain is not inevitable.Although obesity is called an epidemic because of its increasing incidence, although the vast majority of schemes called "slimming" is doomed to failure, we can, with simple measures and common sense, does not swell and even lose weight.
Why be bigger?
It grows because we always eat too much compared to its energy needs.Although heredity favors making weight (it has more (bad) chances to growwhen you have parents who are too big), it is always the gap between revenues and high food insufficient caloric expenditure which induces accumulation of pounds.
Why do we eat beyond their needs?
Because you are a victim of the food environment: soft foods and too fat (it is the lipids (fats) that are stored almost immediately), excessive food and drinks sweetened which unbalance the diet.
But mostly because they eat too quickly, anywhere, any way without receiving the sensations related to eating. However, they have a decisive influence on our weight because they are the ones that lead to satiety and thus do not eatbeyond their needs.
Hunger, satiety and pleasure
When you are hungry and we went to the table, what we eat provides immediate pleasure. These sensations are recorded by sensors located in the mouth and stomach. They send this information to the brain which registers and stores. It counts as the calories and nutrients (proteins, lipids, carbohydrates) ingested.
When he considers that the quota is needed will be reached, the brain sends signals of satiety and it stops spontaneously eat. Decreases as the pleasure and satiety as settled: what looked very good in the beginning when we were hungry, becomes less and less and it does not feel like eating. So we stopped spontaneously because it has a healthy dose of nutrients and calories which makes you feel satiated.
This gustatory pleasure is not related to the quality of what we eat, the fact that the dish or dessert is good or not. When you're hungry, everything looks good even if the food is of poor quality! It is not the same when it is appeased: the best cakes, whatever you prefer, will not look good when he reaches the end of dinner when we are full. If it is not yet, it will bring pleasure. If it is not completely, the first bite will be enjoyable and we will not want the rest.
If you continue to eat and forcing himself without experiencing pleasure, we would exceed the amount which the body needs. And it grows.
When you eat fast, you gain
When we used to eat fast, you do not pay attention to his feelings and so we do not have enough time to his brain to make the recordings and install gradually satiety.
Consequences: either you eat more until we finally feel, or you leave the table without feeling satiated and then the urge to eat returns a little later and grab something.
When we eat in front of the television or computer, or on the street, the result is the same lack of attention.
When we eat without paying attention to what we eat, it eats necessarily above its needs and it grows.
Eat slowly and lose weight
Experiment with your next meal. Eat slowly, chewing each bite well, by swallowing only when it is soft. Even if you starve, pay attention to flavors that develop in your mouth, you enjoy the pleasure they bring.
You will find that this pleasure will diminish and at some point, you will not want anything and then you will stop spontaneously eat without feeling frustrated.
If you take the habit of eating slowly, at all three meals, you eat less, you will not need to snack and you will lose weight. Not in eight days, indeed! You will lose weight slowly but you will never recover the weight lost, which is always the case when dieting.
15 minutes of chewing food and bread
Eat slowly does not mean stay for three hours at table! It takes about 15 minutes for your satiety center and start functioning properly.
Once you take the time to chew well, every meal will become just a little longer.
But it is still necessary that you have something to chew! eat sandwiches for breakfast (with a little butter and jam) rather than a bowl of cereal which is a slurry which passes straight (hence cravings in the morning) and a fruit that is chewed rather than fruit juice.
For other meals, when you have soft foods (style lasagna, pasta, mashed potatoes, etc..) Chew them anyway. If accompanied by a more consistent (meat, fish, vegetables), it will be even better. And if they are not eatingbread.
This is the best vehicle of satiety: its slow carbohydrates induce satiety and we are absolutely obliged to chew if it is to swallow. Eat bread at every meal is part of the strategy thinness.
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