Learning To Be Hungry And Under Eating

It's a common trap and can result in all sorts of problems, including weight gain.Our bodies and brains are designed to work together to tell us when we need to eat and how much. But denying messages like hunger pangs and satiety, or eating when you aren't hungry, confuses your body and throws out its ability to regulate food intake. This can lead to chronic tiredness, poor health, mood swings and yoyo-ing weight.Research shows that people eat up to 35 per cent more in the presence of another person than when alone, and up to 96 per cent more when eating in a group of seven or more.To prevent this self-sabotaging behaviour, treat yourself to favourite foods, but in smaller portions. So buy a multi-pack of chips rather than a large packet, and eat just one small pack. The treat should be eaten early in the day when there is time to burn it off (mid-morning is best), and when you don't crave it, so the whole craving factor is reduced.The flipside of overeating is under-eating – when you don't get the nutrition your body needs because you are fearful of gaining weight, have cut out certain food groups (like carbs or dairy), or are simply too busy to eat regular meals.For chronic under-eaters, it's important to remember that food consumed doesn't automatically translate into body weight – much of it is used to fuel your body's metabolic processes. The body's basal metabolism accounts for 60 to 70 per cent of daily energy use, depending on your age and constitution, and then there's the energy expended through normal physical activity and exercise programs.So what can you do if you're so used to gulping down meals in front of the TV or on the run that you've lost touch with your natural appetite? Firstly, before you eat anything ask yourself, "Why am I about to eat this?" to tune in to where your body is at – are you genuinely hungry, eating to satisfy a craving, or because it's mealtime?Secondly, when you eat, take time to savour the food. Lastly, give your full attention to what you are eating. This helps you appreciate food, so you can tap into your body's natural levels of satiety.