Counting Calories
Inactive females need about 1,600 calories per day and Inactive males need about 2,200. Your doctor can suggest customized numbers based mostly on your age, well being and activity level. Divide the quantity of calories you want each day by the number of meals you eat. That is the amount of calories you have to sustain your body at every meal. For instance, when you eat 5 meals a day and want 1,600 calories, every meal must be around 320 calories. Either plan your meals ahead of time or count the calories as you go to prevent consuming too much. This amount must be sufficient to keep you full till your next meal.
Understanding Satiety
Your stomach can maintain as much as four liters of volume — about 17 cups — however the feeling of satiety will not be caused by your stomach being full. Instead, feeling full is a result of your mind reacting to chemicals launched once you put food or drink in your stomach. Your mind takes around 20 minutes to register these chemicals. After your meal, the levels continue to rise over 10 to 30 minutes. They stay elevated for 3 to 5 hours following the meal, keeping you sated. As the chemical levels fall, the sensation of hunger returns. Wait if you don’t feel full instantly following a meal. As the level of chemicals will increase, your hunger will dissipate.
Listen to Your Body
Take note of how your stomach feels when you’re hungry and then the way it feels after drinking a glass of water. The empty sensation should fade slightly within a couple minutes of drinking the water. Whenever you eat, give attention to how your stomach feels through the entire meal. As you become full, the empty feeling will likely be changed with a mild pressure. As quickly as you feel the strain in your stomach, stop eating. You will still feel light and energetic with this mild pressure; if the fullness is uncomfortable, you overate. Relax in front of your plate for a couple of minutes to decide if you’re still hungry.
Suggestions
Drink a full glass of water 10 minutes before every meal; your mind will notice you’re full within 10 minutes using this method, instead of the usual 20 minutes. Have another glass of water together with your meal, sipping in between bites, to slow your eating. Also, chew every bite about 15 times or until you reflexively swallow. As soon as you’re feeling full, take away the remaining food out of your plate and engage in another activity like reading, walking, talking or a hobby. When you struggle with the urge to continue eating, make yourself a cup of unsweetened tea or coffee. Don’t eat once more till the emptiness in your stomach returns. Food cravings you experience before your stomach feels empty are psychological and not physical. When you always feel hungry, seek the advice of your physician, as this might be an indication of a health condition.
