How To Stop Eating So Much-or Just Eat Less Of Everything We Enjoy

A man recently began doing a rigorous exercise regimen because he couldn’t understand how his body responded when he started eating everything he liked all of the time. If you don’t try a similar regiment, you simply give your body a greater opportunity to go crazy and eat as much as it wants whenever it wants-and you’ll all be better off for it.

Your hunger is a reflection of the type of meal you just ate and how much you ate. It is only as your muscles adapt to carbohydrate intake and your hormone levels change to accommodate food intake that their sensitivity to satiety decreases. Most people tend to eat too much calories during the day and too little in the evening. The first phase of your adaptation to the high caloric intake will happen between 8:00 to 10:00 a.m. Your metabolism will slow, glycogen will be replenished, blood sugar will decrease and you’ll feel hungry during these hours.

By the time a meal is ready to eat, your metabolism will be about what it was during the previous workout and your blood sugar level will be lower and it will feel like you haven’t eaten at all so you’ll likely eat even more. You’ll feel like you’ve had four meals in a row, but your metabolism will not be slowing down until you’re in a light activity phase that will not exceed 30 minutes or so.

What this means is every meal (especially carbohydrates) is a temptation that you need to avoid as long as possible. When you do see a good opportunity to eat, try to limit it so that you don’t lose your appetite and get stuck with more food than you can handle.

You can also do this experiment by eating in the evenings at 8:00 a.m. and then by starting your day with meals between 9:00 and 10:00 a.m. until lunch.

Some researchers have used these schedules to study protein sources and satiety and they’ve found something fascinating . The research showed that people eating high protein content (i.e. 20% or more of calories during a workout) felt less hungry and ate less in the morning than people doing the same workout who didn’t work out in protein-rich supplements (20% –  or less of calories ). This led to greater protein utilization by the muscles , less muscle glycogen depletion and less insulin release.  In terms of the human body, there are times where you need more than 10% of your energy from protein. For example, a marathon runner needs a lot of carbohydrates during the recovery phase that comes during the middle and end of their marathon runs.

Even though this is an experiment to prove your hypothesis that protein intake is the culprit in excessive food intake, it’s certainly true that eating protein throughout the day helps the entire body- it’s what our bodies are designed to do. After all, if you can’t digest, concentrate or absorb protein, are you going to use it in any other way?

Your body will not slow down until you’re in a light activity phase that doesn’t exceed 30 minutes (i.e. the day after a workout or the day of a major feast) (a point made by the study) and even then the slowdown will not last very long and you’ll be eating plenty-if not more than necessary.

So next time you see that big, juicy burger, or that big, delicious slice of pizza, instead of thinking about all your hunger pangs and your stomach churns, think about a few things:

1. You don’t need to feel that hungry while training. 2. If you find yourself feeling that way, it’s probably because those snacks are too strong for you. 4. Don’t focus on making that burger into a larger meal if you want that burger to be delicious. 5. If you feel that your muscles still need your help on this diet (e.g. they’re not yet eating enough and you’re not eating enough), it’s time for some assistance to your training plan.

I hope that’s helped improve some of your energy management plans.