11/04/09

Hungry? Sure about that? Sometimes symptoms other than hunger cue us to crave food when what we really need is love, sleep, calm or water.

So how do you hone in on what your body is really begging for, even though your brain is focused on filling your stomach with food? Listen to your senses.

SIGHT - Ever heard the saying “your eyes are bigger than your stomach?” Well there’s some truth to that. According to a study published in the journal Obesity Research, sight is - not surprisingly - one of the most powerful triggers to unnecessary eating. Yup, researchers found that when blindfolded, the study participants ate 24% less than the group who could see what they were eating.

-Test Yourself by closing your eyes mid-meal and spending a moment to hone in on your stomach. Feeling full? If not full, how about satisfied? If you are, maybe it’s time to stop.

SMELL - The next diet derailer is smell. Don’t believe me? Ever get a whiff of fresh-baked chocolate chip cookies, and suddenly not only is your mouth watering but your stomach is growling? Thought so. But even more dangerous than a sudden craving is when you actually are hungry. That’s when the scent of food is accentuated, an especially damaging issue when you are hungry at a buffet.

-Test Yourself by doing a mid-meal sniff test. Because food doesn’t smell as good when you’re full, reassessing your hunger level by taking a good whiff is a good way to stop the splurge.

TASTE - Taste has a lot to do with what you know. Let’s face it, you’re not going to crave something that you’ve never tried. A six-month study in Appetite found that when dieters substituted high-fat foods with low-fat alternatives, they began to prefer the low-fat foods. You can re-train your taste buds with simple substitutions: skim milk for full-fat in your lattes, air-baked fries instead of fried fries, and low-fat ice cream instead of full-fat.

-Test Yourself by rewiring your preferences. Sure, it will take some time, but by making simple substitutions you will soon find that you actually crave the lower-fat alternatives. So when does the “testing” come about? That’s a few months from now, when suddenly you find yourself dreaming of low-fat chocolate milk. Takes time, but down the line it’s worth it!

TOUCH - Sure, food can be a sensual experience. And while I personally love to eat with my hands (I swear food eaten with your fingers tastes better), this is about the touch on your tongue. A study at Purdue University found that taste testers who ate the same caloric amount of nuts and peanut butter felt fuller longer. The reason? The crunching experience of eating nuts is more satisfying, not to mention that it takes your digestive tract longer to process the suckers.

-Test Yourself by noting how you feel after eating a spoonful of melted chocolate vs. a square of cold chocolate, or a cup of applesauce vs. an apple. If you prefer the crunch to the slide down your throat, focus on ordering foods with more texture to trick your mind to satisfaction.

SOUND - This one may be surprising, but studies have shown that restaurant diners actually order and eat more food and drinks when fast, upbeat music is playing in the background. Silence results in less food, drink, and therefore money spent.

-Test Yourself to see if you are listening to your stomach or the music by taking stock of how you really feel. Another way to stop minimizing the music and engaging in speed-eating? Change the tune in your head or focus on the half-time beat.

So before you splurge, take stock of your senses. If you realize that you really aren’t hungry, hone into your psyche and see if there is something else that you are craving - like a bath, a hike, or a hug.

posted by: Laurel