Feeling of hunger is a big reason that weight loss efforts are abandoned before the reaching ultimate goal.  Since you didn't wake up overweight you won't reach your goal overnight.  That's why avoiding hunger and still being able to enjoy your favorite foods is important.  Studies have shown that incorporating "Flexible Restraint" can provide enough structure to limit food intake to promote weight loss while avoiding the feeling of deprivation.  Practicing "Flexible Restraint" will limit your calorie intake when you feel hungry for a snack, planning for a larger meal at night or a Holiday/weekend event.  This will allow you to enjoy your favorite foods when it counts the most.  Depriving yourself can lead to a face plant into the Eggplant.  It's important to enjoy the foods you love while losing weight this will avoid the possibility of binging.  Unless it's a trigger food that you can't control, in that case IF YOU CAN'T CONTROL IT YOU CAN'T HAVE IT. 
 
We love pizza in our house.  We plan for it a couple of times a month but, we make it at home and substitute for low fat/fat free ingredients and incorporate foods low in energy density.  Low energy dense foods have high fiber, protein, water or air. These foods are low in calories that tend to fill you up and satisfy longer.  However, have you ever had a dinner leave you hungry?  This is where hunger is hazardous.  The reason is an hour or two after dinner you're most likely in front of the TV and in an emotional environment.  This is like throwing gas on a fire.  You have physical hunger mixed with emotion. 
 
When physical hunger is tied with emotion you'll find yourself in the “Carb” Cabinet more often than not.  This is what I found happening to me when I was losing my sixty pounds.  I’d have a sensible, satisfying and balanced meal for dinner only to feel physically hungry an hour or two after.  If this ever happens to you start adding a little more protein or vegetables to ensure physical satisfaction throughout the night then, if hunger strikes it’ll only be the emotion that will have to be dealt with. 

To distinguish between physical and emotional hunger:

Physical

·        You haven’t eaten for several hours

·        Hunger intensifies (pain or discomfort)

·        May feel nausea, irritable, light headed

Emotional

·        Hunger subsides in fifteen minutes

·        Not willing to eat a frozen bag of green beans

·        Food begins to “talk” to you

·        Tend to choose salty, higher fat/carbohydrate foods

In order to manage your weight you’ll need to also manage your feelings. 

This can be done by:

1.    Listening to your body’s signals - When your body begins to send physical signals holding off will likely lead to consuming a large comprising choice very quickly.  But be careful, many times you may be only dehydrated and just need a glass of water.

2.    Notice what emotions tend to make you eat - stress, bored, angry, happy, sad, celebrating.  Instead of biting through the emotion write through it.  Start a journal and record the emotion that’s triggering the hunger.  This will not only get your mind off the kitchen but, you’ll begin to recognize what you’re really hungry for.  Many times you use food as a diversion from dealing with the emotion.

3.    THINK about non food options – Brush your teeth, chew gum, grab a book and a cup of tea, take a walk, remove yourself from the emotional environment. 

Practicing “Flexible Restraint” and managing your feelings are techniques to recognizing true physical hunger and great strategies to achieving your weight goal.  To quote a French proverb “A good meal ought to begin with hunger”.  

Have a Great and Successful Week,

-Steve