100 DAYS OF WEIGHT LOSS--DAY 32
FRIDAY FEBRUARY 1,2013
THE FIVE-HOUR RULE
Here's an interesting question. If you're really hungry, do you need more food than if you're just a little hungry? As a rule, the answer is no---you just think you do. When you feel "starved", your more
likely to overeat, even though your body would be satisfied with lot less food.
Brenda is a sales representative who pitches her products to executives. When she's meeting with people at dinner, she usually doesn't eat much during tha main part of the day so that she can
have more food in the evening.
By the she sits down for her meal, Brenda feels starved. Because she's become so hungry, she eats a lot of appetizers and snacks, then consumes a large dinner as well. By letting herself become way
too hungry, Brenda loses her ability to judge portion amounts.
EAT EVERY THREE TO FIVE HOURS
For most people, getting too hungry simply contributes to more eating problems. When you feel really famished, you're a lot more likely to eat to much. You're also far less particular abut your
To prevent this, us a five-hour rule to manage your hunger. Anytime you go longer than five hours between eating, you greatly increase the risk of overeating.
In this book THE 3-HOUR DIET, weight-loss couch Jorge Cruise suggests that dieters space all their meals and snacks exactly three hours apart. Based on research on how food intake affects metabolism, Jorge believes this interval gives you the best level of energy at the same time it helps your body manage your weight more effectively.
To protect yourself from getting too hungry, maintain a stash of healthy snacks that you can grab quickly. Carry your food along when you go shopping, travel on airplans, or attend long meetings at
work. Don't worry about looking foolish. People will perceive you a someone who really cares about healthy eating.
USE BOTH HUNGER AND THE CLOCK
Sometimes hunger alone doesn't provide you with an adequate signal for when to eat. If you tend to go way too long between fuel stops, or never get hunger signal, you may need a different apporach.
In this case, ase a combination of both tools---listening to your body and watching the clock. Plan to set up mealtimes in advance, and then regardless of your hunger level, eat within 30 minutes of
your designated time.
**Plan your mealtimes carefully, aiming for no more than three to five hours between meals or
***I DO THIS MONDAY THROUGH FRIDAY BUT IT'S SO HARD TO DO ON
SATURDAY AND SUNDAY CAUSE I NEVER KNOW WHAT JR WANTS TO DO,
SPECIALLY IF WE GO OUT SOMEWHERE
**Write your plan in your notebook, and then record the times you eat.
**Notice any pattererns, such as whether you tend to overeat when you go to long between meals.
NO I DON"T