Katterina and Carol, you are certainly both living proof that this works!

I have heard about The Overfed Head and Intuitive Eating. I'll look on amazon for those books. Thanks!

Another tidbit from bodybuilding.com.

You heard it hundreds of times in one of the oldest Christmas carols: "the weather outside is frightful!" As we all know, sometimes it's just that much more pleasant to stay inside than to face the harsh cold weather outside.

We are almost forced to move less during these cold winter months, therefore making it harder to burn off the extra calories. In addition, the weather forces us to also wear big bulky clothes allowing us to cover up our problem areas - As the old adage says, "out of site, out of mind."




The physiological aspects of cold weather too are phenomenal. For thousands of years, when the temperature dropped, it instantly triggers a survival aspect, thus urging us to want to eat more. It's a trick that our own minds play on us.

When it's cold, we want to eat due to our survival mechanism which is deep in our human conditioning.

Another helpful tip is to eat when we are at a level 4 or 5 on a scale of 1-10 for our hunger. This will keep our big food cravings at bay, because if we are not that full and not that hungry, our cravings that are caused from the cold weather won't be that cold.

One study had 10 people in a colder room, and another set of 10 in another that was comfortable. Both sets of people were fed the same meals at lunch. The study showed that the ones in the colder room ate more than the other set. This illustrates that colder weather does indeed cause people to eat more.

By understanding this phenomenon and planning your meals in advance, you will have much more control over your eating habits during the cold winter months. One other solution is to sip on hot herbal tea with a squeeze of lemon instead to keep your body temperature warm.


-> Food Is The Focal Point Of Many Holiday Gatherings:

Lets face it, when the holidays are here, food is the focal point of most social gatherings. Parties, get-togethers, and family dinners are all high food affairs with tons of unhealthy choices. Also many people feel forced to eat to fit and blend into the party. There are even some social instances when it may also be considered rude not to eat. We can combat this by making sure we eat before hand; not arriving to the social function on an empty stomach will cut the urge to over indulge in high fat and high calorie treats.


Instead of focusing on the food at your next office party, make sure you strike up conversations with your fellow friends. Concentrate on your networking and connecting at your holiday get-togethers rather than the food. If you really want to dig in, just remember the one golden rule of the holidays: "all things in moderation."


-> Holidays Are A Stressful Time:

Even with all the cheerful glee, the holidays are a stressful time. We all have tons of "to-do's" and so little time to get it all done. We are prone to stress, therefore emotional eating soothes our nerves. Sometimes we get confused and we are triggered by our own emotions to eat even when we are not hungry, therefore packing on the pounds from this mindless eating.

To deter this, try scheduling a "detox" time where you can go and just deep breathe for at least 10 minutes. It will de-stress you and help you to not resort to food when you get over stressed.

Your workouts are also a great stress releaser. Make sure you treat your workouts as important business meetings that you cannot be late to, or cancel, or "call in sick" to, with the most important person in the world: YOU!



During the holidays, it may seem much easier to forget about exercising all together until the New Year, but hang on! Make sure you schedule your workouts in advance and make them happen. Getting to the gym during the holidays will keep you less stressed and more balanced, therefore making your holiday season just that much more enjoyable!


-> Overscheduled Calendars:

My solution for all of those who cannot find the time to workout is to: "put yourself back on your to-do list!" Yes, agreed - there is too much to do during the holidays, such as: running errands, traveling, and shopping for presents.

"Shift Your Mind Set From
I Have To Exercise To I Get To Exercise."

We can use the excuse that we don't have time to exercise, but if you really try then you can always find the time. Shift your mind set from "I have to exercise," to "I get to exercise," and your body will take action! Look forward to your workouts as a perfect solution to not having your alone time. It's just as important as getting everything else done.

Seems this time of year there are all sorts of articles on hunger.

9 Reasons Your Body Thinks It's Hungry
By Brynn Mannino, Woman's Day
Thu, Dec 02, 2010



A staggering 63 percent of Americans are overweight. The most common cause? We eat more food than we need—and we're all guilty of doing it: mindlessly munching on a bag of pretzels during a reality TV marathon or treating ourselves to a second helping when the first was plenty. But boredom and indulgence aside, why else are we reaching for a snack when we should feel full? Some of it can be blamed on habit, while other triggers have more to do with our body's hunger signals. Check out the list below to find out the most common overeating pitfalls and simple solutions for avoiding these traps.

1. You didn't get enough sleep last night.
Lack of rest stimulates two faux hunger triggers: energy deficiency, to which our natural reaction is to nourish our bodies, and appetite hormone confusion. "When our bodies are drained, levels of leptin—a hormone produced by our fat cells that controls our appetite—decrease, while levels of gherlin—a hormone produced by our stomach that stimulates our appetite—increase," explains American Dietetic Association spokeswoman Karen Ansel, RD. That's two hormones working against you. "Getting eight hours of sleep a night is the easiest thing you can do to prevent overeating." If you do fall short on zzz's, be sure to load up on nourishing, naturally energizing foods—such as fresh fruit, complex carbohydrates and lean proteins—throughout the day to help your body feel satisfied.

2. You're taking medication that causes hunger as a side effect.
If you felt ravenous the last time you were taking an antibiotic to tame an allergic reaction, joint inflammation, acne or a bad cold, the medicine may be to blame. "Medication that contains mild steroids, like prednisone, a corticosteroid, ramp up hunger big time," says Milton Stokes, RD, owner of One Source Nutrition, LLC. "If you've already eaten a normal-size meal, ignore the drug-inflated hunger," says Stokes. Instead, try an oral fix like chewing gum, sipping warm coffee or brushing your teeth, he suggests. If you're on long-term steroid therapy, consult a dietitian to devise an eating plan that will help you feel more satisfied throughout the treatment.

3. You're thirsty or dehydrated.
The symptoms of dehydration (sleepiness, low energy) closely mimic those of being overly hungry, which may lead you to think you need food to increase your energy level, explains Sandon. When you're thirsty, your mouth becomes dry, a symptom that eating will temporarily relieve, notes Sandon. She suggests drinking a tall glass of water or cup of herbal tea before eating and waiting for your body's hunger signals to adjust (about 10 minutes). "Doing so could save hundreds of calories."

4. It's "mealtime."
As creatures of habit, we tend to eat on autopilot. While some regularity is encouraged so that you don't become overly hungry, which could lead to bingeing, it's also important to listen to hunger signals, says Ansel. "Next time you sit down to eat, ask yourself: 'Am I really hungry?' If the answer is 'no,' either eat a smaller portion or put off the meal for an hour—though no longer than that," suggests Ansel. This also applies to situations you associate with eating, like flying. "We've been conditioned to associate an airplane ride with eating," Ansel says. The solution: "Pay attention to timing," recommends Lona Sandon, MEd, RD, assistant professor of nutrition at University of Texas Southwestern. "Know how long the flight is and plan satisfying meals around it." Also, take advantage of the free (hydrating) beverages, she adds, as the enclosed space leads to hunger-causing dehydration.

5. You just worked out.
We are conditioned to feed ourselves after exercising. And, after a particularly strenuous exercise session like a spinning class or interval-training workout, we tend to feel ravenous. But that doesn't mean your body needs extra calories. "It means your body needs a specific kind of nourishment," says Marissa Lippert, RD, a nutrition consultant and dietitian in New York City. Opt for roasted chicken or other lean meats (protein will replenish your muscles) and brown rice or other whole grains (complex carbohydrates take a while to break down) to help your body recover faster and fend off hunger longer.

6. Not enough time has passed since you finished your meal.
You've just eaten lunch only to wonder: "Why am I still hungry?" Before you assume you didn't eat enough, consider that maybe you ate too quickly. "Appetite hormones need time to tell your brain you're full," explains Sandon. To prevent post-meal hunger pangs, keep these pointers in mind: Eat slowly, putting down your fork between bites; choose flavorful and satisfying foods; and include a combination of fat, protein and carbohydrates in every meal. If you're still hungry, try sucking on a mint to ward off your cravings.

7. The women around you are eating.
A joint study out of Duke University and Arizona State University found that women tend to mirror other women's eating habits. "When one overdoes it, the rest often follow along," Ansel confirms. To avoid this copycat effect, Lippert suggests taking a quick minute to reassess your own eating habits—or, if all else fails, grabbing a pal and evacuating the scene of the food. A more permanent fix? Be the one who sets a healthy example for your girlfriends to follow. Their waistlines will thank you! "Just as obesity is contagious, so are healthy habits," says Dawn Jackson Blatner, author of The Flexitarian Diet.

8. You smell or see food.
"We tend to eat with our senses more than our stomachs," says Ansel. When we smell or see food—even if it's in a photo, advertisement or TV show—our mouths water, which stimulates our appetite. Onset factors can include smelling a batch of cupcakes baking, seeing snack food laid out on the counter or watching a cooking show. The clear-cut solution: "Out of sight, out of mind." Leave the room, hide the candy jar, turn off the TV—and the craving to eat will likely subside, says Ansel.

9. You're stressed out.
"Studies show that when people recognize they're stressed, they are more likely to turn to high-fat, salty or sugary foods," says Sandon. "These foods both are comforting and feel good in the mouth," she adds. But it's not all about emotional eating. Sandon notes that your body's chemical reaction to stress could also cause hunger pangs. "Increased levels of the stress hormones cortisol and insulin may be associated with triggering appetite." Either way, appetite control boils down to decision-making. Before reaching for the ice cream tub, try quickly clearing your mind.

I looked all through the icon list for that little guy that's waving. "hi" and I can't find him so "HI" to everyone.

Hi Carol, what great posts.

I know that when I eat too quickly I eat too much. One of the things I have learned from the Paul McKenna book is that eating slow is vital. What I do is try to take 20 minutes for each meal or even snack. This past week was a bad week for me emotionally, and I did not do well on two days. But I can learn from this, and move on. One thing I have learned is that I'm DEFINITELY an emotional eater.

Another thing I'd like to say is that certain foods are definitely triggers for me, like sugars and flour products. I think an author, Kay Sheppherd (sp), from OA stated years ago that sugar and flour are like drugs and addictive, and for me this is so true. I have Dr. Gott's (the famed doctor newspaper columnist) books called No Flour, No Sugar. They are not a diet. I will never diet again. But I have noticed when I just avoid certain foods it makes it easier for me not to overeat. And just avoiding certain things is a lot easier than going on another diet, at least for me anyway. I definitely have "triggers."

I didn't think I was an emotional eater until the family problems started. I did catch myself right away, though.

I have noticed that I still have trigger foods, although far fewer than before. Highly processed sugary/salty/fatty things like kids cereal or Doritos have always triggered an almost automatic "shovel it in my mouth" response once I tasted them. I didn't really notice it too much until I read "The End of Overeating," and now I am noticing it more and more with play foods.

Thankfully, I don't really crave these foods, so I don't buy them anymore. Now that I think about it, these foods were the biggest part of me failing WW because I would inevitably go back for seconds, thirds, even fourths because of how good they tasted. I notice that some now taste too salty (tortilla chips) or too sweet to me (sodas, kids cereals, most cookies, many desserts). I still have to watch out for tasty granola cereals, though.

Katterina, I don't have trigger foods anymore. All foods are the same to me. Sometimes I want something sweet and other times I crave grapefruit and vegetable soup.

I just reread 9 reasons the body thinks it's hungry on the previous page and think I'll read it every day for awhile. There are some good ideas there.

I have been noticing #5 lately. I never used to get so hungry after a workout, but after IE, I sure do.

Katterina

http://www.gundluth.org/upload/docs/...metabolism.pdf

This is an interesting article from a local hospital.