Slimming strategy

Weight gain is not inevitable!

Although obesity is called an epidemic because of its increasing frequency, even though the vast majority of so-called plan "slimming" is doomed to failure, one can, with simple steps and common sense, do not grow and even lose weight.

It's all about the feeling of satiety. But how does it work? How to manage our hunger to finally lose weight?

Why grows we?

We always bigger because they eat too much compared to its energy needs.

Although heredity promotes weight gain (we have more (badly) likely to grow when you have too big parents), it is always the gap between high income and food insufficient caloric expenditure that induces accumulation of pounds.

Why we eat beyond its needs?

Because one is a victim of the food environment: too soft, fatty foods (these are the lipids (fats) that are stored almost immediately), excess products and sugary drinks which unbalance the diet.

Hunger, pleasure and satiety: how it works?

When we are hungry and we sat down to table, what you eat immediately gives pleasure.

These sensations are recorded by sensors which are found in the mouth and stomach. These send this information to the brain that records and stores. It thus recognizes the calories and nutrients (proteins, lipids, carbohydrates) swallowed.

If it considers that the quota needed will be reached, the brain then sends satiety signals and it stops spontaneously eating

This gustatory pleasure is not related to the quality of what we eat, to the fact that the dish or dessert is good or not. When hungry, everything looks good, although the food is of poor quality!

This does not even when the latter is soothed: the best cakes, the one you prefer, do not look good when it happens after a meal when we are full. If we do not yet, it will bring pleasure. If one is not completely the first mouthfuls will be enjoyable and we will not like the rest.

When fast eat, grows!

Consequences: either you eat more until we finally feel this' critical business and "satiety, or we left the table without feeling satiated (e) and then the urge to eat is a little bit later and nibbles something .

When you eat in front of television or computer, or on the street, the result is the same lack of attention.

When you eat without paying attention to what we eat, we always eat above their needs and grows.

Then slowly eat to lose weight!

Experience with your next meal.

Eat slowly and chew each bite well and swallow only when it is soft. Even if you starve, pay attention to the flavors that develop in your mouth, enjoy the pleasure they bring you.

You will find that this pleasure will be gradually reduced and at some point, you will not want anything and then you will stop spontaneously eat without feeling frustrated (e).

15 minutes, chewing food and bread

Eating slowly does not mean stay three hours at table!

It takes about 15 minutes for your satiety center starts and runs properly.

Once you take the time to chew well every meal will become just a little longer.

But it is still necessary that you have enough to chew! Eat toast for breakfast (with a little butter and jam) rather than a bowl of cereal is a slurry that passes straight (hence cravings in the morning) and a fruit that is chewed rather than a fruit juice.

Other meals when you have soft foods (the style lasagna, pasta, mashed potatoes, etc.) chew them anyway. If they are accompanied by a more consistent (meat, fish, vegetables), it will be even better. And if they do not, eat bread.

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