Starting the New Year with an Appetite Adjustment

by Bonnie Crouse

There were certainly plenty of reasons I found to overeat over the holidays – but now it’s time for an appetite adjustment. (along with the inevitable decrease in alcohol consumption and increase in aerobic activity!) I came across a few articles on what drives appetite and causes overeating and decided to share some ideas for making changes in behavior and  in your environment that could help keep appetites in check.

Apparently what you eat and how you eat it can affect how much you eat. Some of the physiological factors that are involved:

  • Volume of a meal. We tend to eat the same amount of food regardless of calories – so better to eat high volume, low calorie dense foods like vegetables, fruits, whole grains, beans and lean protein. (choose real foods that occur in nature – not ‘manufactured’.)
  • Food components. Foods high in protein increase satiety. (as my dietitian friend Teri Tom says – ‘always have some protein with that carbohydrate snack’)
  • Palatability. Most people find high sugar and high fat foods more pleasurable – making it easier to overeat these foods. Figure out how much food you need ahead of time – and don’t go back for more.
  • Portion size and visual cues. Many people eat to ‘clean their plates’ and not from hunger cues. Portion out servings in small bowls, plates and cups or small bags if on the go. Eat 5 to 6 small meals spread throughout the day.
  • Distractions. Eating while watching TV, working or driving can lead to over eating – portion out ahead of time if you do.
  • Variety. The greater the variety to choose from – the more we tend to eat. Keep it simple and avoid those “all you can eat” buffets.
  • Emotions and social situations. Certain emotions (sadness, anxiety, loneliness – even happiness and excitement) trigger automatic behavior and lead to overeating – as do certain parties and events. Stay alert and mindful.

By reminding myself to practice more intuitive eating (eating slowly, with pleasure and aware of surroundings and emotions), I’ve begun the new year by replacing chaotic eating with a more structured mindful plan.

This entry was written by bcrouse, posted on January 6, 2010 at 7:46 am, filed under Food, Life is Fitness, Nutrition, Santa Barbara and tagged , , , , , , . Leave a comment or view the discussion at the permalink.