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AllAboutAppetiteRegulation
Part2
ByRyanAndrews
InPart1ofthisseries,welookedatthephysiologicalpartofappetite.
Welearnedthatmanyhormones,neurotransmitters,glandsand
organsregulateappetite.Nowweregoingtolookattheinteractions
betweenbiologyandenvironment.
Whatiseatingtherightamount?
Ideally,ourphysiologyregulatesourappetiteperfectly.Weevolved
toeatwhenwerehungry,andstopwhenwevehadenough.
Ofcourse,itdoesntalwaysworkthatwayinourmodernsociety.
Appetitehasamassivereallifecomponent.Subtleeatingcuescan
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trumpphysiology.Thesecaninclude:
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Cuesfromourphysicalenvironment
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Forexample,thesizeofdishes,howclosethefoodistous,etc.One
studyfoundthatpeopleatemorefromacandydishrightinfrontof
thembutmuchlessfromacandydish6feetaway.Theyalsoate
morefromanuncoveredcandydishthanacoveredcandydish.
Cuesfromouroralenvironment
Welikecertaintastesandtextures.
Welikesweet,fatty,andumami(savoury)things.
Welikecreamytexturesandcrunchytextures.
Wealsolikemultipletastesandtexturestogether,suchassweetsalty.
Cuesfromothersenses
Asthesayinggoes,Youeatwithyoureyesfirst.Welikefoodthat
lookspleasing,andwefavourcertaincolours(everseencandywith
boringgraypackaging?).Oursmelliscloselyboundtoourappetites
aswellasourmemoriesandemotionalassociations.Theresa
reasonthatCinnabonsmellssodelectableitspartofadeliberate
strategytolureusin.
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Cuesfromoursocialenvironment
family,friends,peers
culturalmessagesaboutwhenandwhereitsOKtoeat
Cuesfromouremotionalandpsychological
environment
stress
anxiety
desireforcomfort
symbolicassociationswithacertainfood,e.g.bakingcookies
makesmefeelhappy
Cuesfromourfamiliarhabitsandroutines:
morningcoffeeinourspecialmug,ortheusualatthecoffee
shop
beingrushedinthemornings,sostoppingatMcDonaldsdrivethru
Fridaybeersafterworkwiththeboys
snackinginfrontoftheTVwhilewatchingourfavouriteshows
cakeatbirthdayparties
momscasseroleatholidays
etc.
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Sometimesthesecuesarehelpful.Mosthaveanevolutionary
purpose.Forexample,knowingwhatfoodlooksandsmellsgood
canpreventusfromeatingsomethingthatsgonerotten.Eating
whenwewerenthungry,butwhenfoodwasavailable,wouldbe
helpfulinacontextwhenwecouldntbesurewhereournextmeal
wascomingfrom.
However,in21stcenturysociety,ourevolutionarysurvival
mechanismsdontworkverywell.Now,weresurroundedbygoodlookingfoodthatisavailabletous24/7.Werechronicallystressed
andseekingcomfort.Oureatingimpulsesareoutofwhack.Our
biologynolongermatchesourenvironment.
Whenweareperfectlyintunewithappropriateappetiteandfullness
cues,weeatwhenphysicallyhungryandstopwhensatisfied(not
stuffed).Wemaintainahealthybodyweight.
Whenwearenotintunewiththesecues,ourhealthandweight
suffer.
Under-eatingandover-eating
Therearemanyreasonswhywemightunder-orover-eatmorethan
weneed.
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Under-eatingmightoccurbecauseof:
socialpressures(e.g.amongwomentobethin)
stress
adesiretorestrictfoodtofeelincontrol
over-preoccupationwithhealth
rigidrestriction/eliminationofcertainfoods
Over-eatingmightoccurbecauseof:
socialpressures(e.g.wantingtofitinatsocialevents)
stress
feelingoutofcontrol
adesireforcomfortorself-soothing
disruptedbiologicalroutinessuchaslackofsleeporshiftwork
highlypalatabletastessuchasfattyandsweetfoods
foodavailability:thefoodisthereanditaintgonnaeatitself!
Culturalovereating
Eatingwhenhungryandstoppingwhensatisfiedissomethingthat
nearlyallmammalsareprogrammedtodofrombirth.Yet,intheU.S.
wetendtounlearnthisandonlystopeatingwhenwearefull.
Manyculturesdiscouragethis.
ThroughoutIndia,Ayurvedictraditionadviseseatinguntil75%full.
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TheJapanesepracticeharihachibu,eatinguntil80%full.
IslamicguidancefromtheQuranindicatesthatexcesseatingisasin.
TheChinesespecifyeatinguntil70%full.
TheprophetMuhammaddescribedafullbellyasonecontaining1/3
food,1/3liquid,1/3air(nothing).
ThereisaGermanexpressionthatsays,Tieoffthesackbeforeit
getscompletelyfull.
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Drinkyourfoodandchewyourdrink,isanIndianproverbthat
encouragesustoeatslowlyenoughandchewthoroughlyenough,
toliquefyourfood,andmoveourdrinkaroundourmouthand
thoroughlytasteitbeforeswallowing.
WhensomeoneisfinishedeatinginFrancetheydontsayImfull,
rather,Ihavenomorehunger.
AndcountriesoutsidetheU.S.emphasizethateatingshouldbe
pleasurableanddoneinthecompanyofothers.
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Homeostasis:Thebodyssecret
weapon
Thebodylikesthingstostaythesame,akahomeostasis.When
homeostasisisinterrupted,thebodytriestoself-regulateandget
backontrack.
Withbodyweight,thereareinternalchallengesinmaintaining
homeostasis.Asnutrientsareused,theymustbereplaced.Our
bodiessayPleasereplenishthesenutrients,akaEat.Ourbodies
sayThankyou,thatsenoughforwhatIrequire,akaStopeating.
Whenwehonourhomeostatichungersignals,weachieveoptimal
health.
Ifweeatwhenwearenothungry,thedistractionandpleasure
areonlytemporary;consequently,wehavetoeatmoretofeel
better,feedingthecycle.
Ifwedonoteatwhenwearehungry,ourbodygetsusback
eventuallybycrankingupourappetitesignalsandsmothering
ourfullnesssignals.Thebiggesttriggerofbingeeating?Dieting.
Mindful/intuitiveeating
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Haveyoueverobservedaninfanteating?Theyeatwhentheyare
hungry,andtheystopwhentheyvehadenough.Iftheydontlike
something,theyspititout.
Mindful/intuitiveeatingiskindoflikethat.
Whenweeatthisway,itpromotesphysicalandpsychologicalwellbeing.Physically,itsgratifyingtonotfeeloverlystuffedorempty.
Psychologically,itsgratifyingtobeabletohonortheinternalcuesof
hungerandsatiety,muchlikeitspsychologicallygratifyingtodrink
waterwhenthirsty,getwarmwhencold,urinatewhenthebladderis
full,orbreatheafterdiving8feettothebottomofapool.
Yearsofmindlesseating,restrictivedieting,andthegoodversus
badfoodmentalitycanwarpthewaywerespondtointernalbody
signals.
Whentheideaofbadfoodisdiscarded,itoftenremovesthe
punishingcycleofrestrictingandgorging.Why?Becausewhenwe
acknowledgethatafoodisavailabletouswheneverwewant,we
canbegintoselectavarietyoffoodsweenjoyandbecomethe
expertofourownbody.
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Threekeycomponentsofmindful/intuitiveeatingare:
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Unconditionalpermissiontoeat
Eatingprimarilyforphysicalratherthanemotionalor
environmentalreasons
Relyingoninternalhungerandsatietycues
Whyiseatingtherightamountso
important?
Ifwedonteattherightamountforourneeds,ourbodieswilltryto
self-regulatetomaintainhomeostasisormeetevolutionaryneeds.If
weveunder-eaten,wemightcompensatewithabinge.Ifwereovereatingonhighlypalatablefoods,ourbodiesmightsayThisisgreat!
Havemore,justincaseoffamine!
Whilemanypeopleperiodicallyeatinresponsetosensationsother
thanphysicalhunger,thistypeofeatingbecomesdestructivewhen
itstheprincipalwayofdealingwithfeelingsorgoingalongwitheasy
foodavailability.Ifweeateachtimewegetlonely,sad,boredor
happy,oriffoodisaroundus,wereintrouble.
Theproblemofdieting
Fewnutritionprofessionalsquestionthewisdomofusingfood
deprivationasameanstomanageweight.Eatlessisthemost
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commonadvicegiventopeoplewantingtoloseweight.
Still,itdoesntseemtobeworkingforanyone.Somearebeginning
toacknowledgethatdietingasinsignificant,short-termfood
restrictiondoesntworkforsustainedhealthandweight
management.
Dietingcanincreasefoodcravings,foodpreoccupation,guilt
associatedwitheating,bingeeating,weightfluctuations,anda
preoccupationwithweight.
Wemightgetintoacycleofdeprivationmentality:werestrict,then
losecontrol,thenvowtogetbackonthewagon(ie.restrict
further),thenlosecontrolagain,thenapplyanevenmorerigid
control,thenlosecontroloverandoverandover.
Dietingcanworkintheshortterm.Peoplecananddolosefatand
weightforawhile.Butmorethan90%ofindividualswholose
weightwillregainitwithin2years.
Dietingdoesntaddresseithertheunderlyingdeprivation-binge
mindset,ortherealproblemsofwhyyoureoverfatinthefirstplace.
Mindful/intuitiveeatingasanalternative
Mindful/intuitiveeatingasksWhyamIeating?andAmItruly
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hungry?Thusitcanreducebingingandemotionaleatingepisodes.
Themoremindfulnessandmeditationsomeoneuses,themore
weighttheycanlose(andkeepoff).
Mindful/intuitiveeatersarentobsessedeaters.Rather,theysimply
appreciatethevalueoffoodasopposedtohurryingthroughameal.
Astheystopjudgingthemselves,theyaremorepresentandaware
ofwhattheyaredoing.
Whatyoushouldknow
Learningbodysignals
Figuringoutsatietycuesinvolvestrialanderror.Theleveland
intensityofhungercanvary,ascanknowingwhatfoods/amountswill
satisfyhunger.Howthebodyrespondstofoodisgoingtobe
differentforeveryone.Itcanalsobedifferentatdifferenttimesofthe
day.
AsImentionedabove,considerchildren.Kidsgenerallypushfood
awaywhentheyrecontent.Andtheyknowwhentheydontlike
something.Intuitive/mindfuleatingisabouttappingbackintothat
wisdom.
Beawareofhowyoufeelphysically,mentally,andemotionally.For
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example:
Physically
Isyourstomachgrowling?
Doyouhaveaheadache
Areyoufeelingshakyorirritable?
Doyoufeelstuffed?
Mentally
Areyouthinking,IwanttoeatthisorIneedtoeatthis?
Areyouawareofwhatyouareeatingorareyoujustplowingin
thefoodwhileyoudosomethingelse?
Ifyoureatingroutineisdisrupted,areyouupsetbecauseitsa
changeinhabit,orbecauseyouregenuinelyhungry?
Emotionally
Areyouanxiousorstressed?
Areyouhappyorsad?
Onewaytoapproacheatingmaybetostartwithatypicalmealand
thentuneintohowyoufeelphysically,immediatelyafterandevery
hourafterthatmeal.
Immediatelyaftereating:Ifyouveeatentherightamountfor
optimalhealth,youlllikelyfeelaslightlevelofhunger,butstill
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content.Ittakesabout20minutesforthesatietysignaltogo
fromtheguttothebrain.Thecompositionofamealcan
influencesatiety,soincludereal/wholefoodswithfiber,protein,
andfat(andbalanceomega-6withomega-3).
About60minutesaftereating,youshouldfeelsatisfiedwithno
desiretoeatanotherrealfoodmeal.
Whenyouapproachthe2hourmark,youmaybestartingtofeel
alittlehungry,andcouldprobablyeatsomething,butitsnota
bigdealyet.Ifyouarefeelingquitehungry,youmaynothave
hadenoughfoodorenoughofagiventypeoffoodtoholdyour
satisfaction.
At3to4hours,youshouldbefeelinglikeitsabouttimetoeat
again.Yourhungershouldbestronger,andwillvarydepending
onwhenyouexercisedandwhatyourdailyphysicalactivitylevel
is.Ifyouarenthungryyet,youprobablyhadabittoomuchfood
atyourpreviousmeal.
After4hours,yourelikelyhungryandreadytoeat.Thisiswhen
theImsohungryIcouldeatanythingfeelingkicksin.Ifyou
waitmuchlonger,chancesofmakingaknuckleheadfood
selectiongoesupdramatically.Itsimportanttohavenutritious
andappealingfoodsavailable.
Thereisvariabilitywithallofthis,butgettingtoapointwhereyoure
slightlyhungrybetweenmealsisahealthysign.Ifyouareeating
every2-4hourswithouteverfeelingalevelofhunger,youarelikely
eatingmorethanyouneed.
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ItsOKtobehungrysometimes
Ifyouretryingtogetorstaylean,itsOKandnormaltofeelhungry
occasionally.
Itsimportanttoacceptthisfeelingbecauseitsnotgoinganywhere.
Norwouldthatreallybeagoodthingsincehungerplaysavital
biologicalfunction.
Hungerisnotanemergency.
JudithBeck
Choosetherightfoods
Wedidntevolvewithhighlyprocessedfoods.Thesefoodsconfuse
ournaturalappetitemechanisms.
Eatingadessertonitsownwilloftenincreasethecravingformore.
Itsnotthatyounecessarilyneedmoreprocessedcarbs,justthat
youvetriggeredthebodyintothinkingitwantsmore.Processed
foodstriggerournaturalrewardsystems(think:opioidsand
dopaminereleasedinthebrain)andwewantmore(andmore).
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Unprocessedfoodshelpkeephunger/satietycuesclear,andits
easiertomakeadjustments.Remember,ifyourenothungryenough
toeatbroccoli,youreprobablynothungry.
Incorporateactivityproperly
Regularexercisemakesusmoreefficientatusingbodyfat,which
canhelpbalanceappetite.
Thetypeofactivitycandetermineourappetite.Intenseexercise,
suchasheavyweighttrainingorhigh-intensityintervaltraining,tends
tosuppressappetiteintheshortterm,whilelow-intensity,
endurance-typeactivitytendstostimulateappetite.(Ironically,many
peopledoalotofcardiowhentryingtolosefat,whichcanendup
makingthemmorelikelytoovereat!)
Still,somepeopleplaygameswhenitcomestoexerciseandeating.
Theymightallowthemselvesmorefoodbecausetheyexercised,
regardlessofhungerchanges.Thisrewardsystemcanbefickle
andcreateanegativerelationshipwitheating.Exercisebulimia
occurswhenweengageinacycleofovereatingthenoverexercising
tocompensate.
Practicingyogacanhelpwithmindful/intuitiveeatingandassistin
overallbodysatisfaction.Thismakessensesinceyogicphilosophy
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aimstounifymind,bodyandspirit.
Summaryandrecommendations
Dietingandcognitivecontroloffoodintakemayactuallyleadto
weightgain,disease,anddisorderedeatingpatterns.
Intuitive/mindfuleatinginvolves:
Slowingdownthepaceofeating(e.g.,breakduringbites,
chewingslowly,etc.).
Eatingawayfromdistractions(e.g.,television,books,magazines,
work,computer,driving).
Becomingawareofthebodyshungerandfullnesscuesand
utilizingthesecuestoguidethedecisiontobeginandend
eatingasopposedtofollowingaregimenteddietplan.
Acknowledgingfoodlikesanddislikeswithoutjudgment.
Choosingtoeatfoodthatisbothpleasingandnourishing,and
usingallofthesenseswhileeating.
Beingawareofandreflectingontheeffectscausedbynonmindfuleating(e.g.,eatingwhenboredorlonelyorsad,eating
untiloverlyfull).
Meditationpracticeasapartoflife.
Thegoalofamealistofinishfeeling:
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Betterthanwhenyoustarted
Satisfied
Abletomoveon(notthinkaboutfooduntilyouarehungry
again)
Energytoexerciseandstayactive
Mentalfocus
Eatingtoomuchortoolittlewillresultinvariationsofthenormal
responsesmentionedabove.Thismayinclude:
Lethargy
Fullness
Anxietyorjitters
Lowornervousenergy
Foodcravings,evenwhenphysicallyfull
Headaches
Mentallysluggish
Heavygut
Extremelythirsty
Extracredit
Whattypeofpersonismostlikelytoeatunhealthyfood?A
restrainedeaterdeprivingthemselvesofaforbiddenfood.Thisisthe
psychologicalphenomenonofdisinhibition.Habitualdisinhibition
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inotherwords,regularlyoverridingournaturalfullnesscuesisthe
factormostcloselylinkedtoweightgain.
Thegoalofmindful/intuitiveeatingistomastertheprocessofeating
andnotfocusonweightloss.Fordieters,thistaskisextremely
difficult.
In2006,AmericanIdolcontestantKatharineMcPheetoldthemedia
shewonherbattleagainstbulimiathroughintuitiveeating.Andyes,
thepopularityofintuitiveeatinggrew.
Onestudyfoundthatinfantscrymoreintenselywhenhungrythan
wheninpain.
Thosewhoeatintuitivelynaturallyareslimmerthanthosewhodiet.
Ifhungerdoesnttellyoutostarteating,whattellsyoutostop?
Ifyoueatwhenyourenothungry,youllneverbesatisfied.
Foodisacostlyantidepressant.
Ifyouhaveanydoubtsaboutwhetheryourehungry,youreprobably
not.
Hungerisphysical.Over-eatingispsychological,mental,and
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emotional.
Whenyourtrueneedsareunmet,triggerswillreturnagainand
again.
Deepthoughts
Ilookedatmyhistoryandsawclearlythatdietsand
exercisedidnotworkforme.Iwastryingtochangemy
outsides,whilemyproblemwasinsideIfocusedonmy
emotionalandspiritualdevelopment.Iput10%ofmyenergy
intoeatingand90%intospiritualandemotionalhealing.
WhenIchangedmyfocus,Ifoundmybodywasrestoredto
normalproportionsovertime.IdidntloseweightbecauseI
triedtoloseweight.Weightlossoccurredasaby-productof
workingonotherthings.AllenZadoff
Realhungerissatiatedwithahealthy,moderateamountof
food.Headhungerisinsatiable.AllenZadoff
Ifyoufocusonhowyoufeelasthegoal,ratherthanon
weightloss,youllfind,ironically,thatyoucanthelpbutlose
weight.If,insteadyoucontinuetofocusonweightlossasthe
goal,youllgettiedupintheolddiet-mentalitythinkingand
findthatpermanentweightlossislikeacarrotdanglingon
thatstickinfrontofyouyoureforeverdietingwithout
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reachingthemark.IntuitiveEating
Furtherresources
ToCountorNotToCount
IntuitiveEating
EatingMindfully
EatWhatYouLove,LoveWhatYouEat
ExpertProfile:VictoriaMoran
WhereTheyGrowJunkFood
References
Clickheretoviewtheinformationsourcesreferencedinthisarticle.
Eat,move,andlivebetter.
Thehealthandfitnessworldcansometimesbeaconfusingplace.
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Butitdoesnthavetobe.
Letushelpyoumakesenseofitallwiththisfreespecialreport.
Inityoulllearnthebesteating,exercise,andlifestylestrategies
uniqueandpersonalforyou.
Clickheretodownloadthespecialreport,forfree.
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