Eat High Cellulose Vegetables to Suppress Hunger and Stay Full

Eating at a caloric deficit for extended periods isn’t just physically difficult, but also mentally. Battling hunger cravings can be frustrating because you’re often fighting both brain and body, trying to convince them that no, you don’t actually want to eat that brownie.

Luckily there are several methods, backed by scientific evidence, that can help curb hunger cravings.

Source: 3 Science-based steps to curbing your appetite

Foods such as broccoli, cabbage, brussel sprouts, collard greens, kale, cauliflower will work to satiate your hunger.  However, broccoli and cauliflower are the the least concerning (only in comparison to the other options listed – there’s still lots of vitamin K) if you have blood thinner/vitamin K concerns.

Avoid Emotional Eating with the Broccoli Test

The #1 reason why people are overweight is because…drum roll please …we’re eating when we’re emotionally hungry.* Not when we’re physically hungry.

*This is based on hundreds of new client questionnaires I’ve reviewed in the last 8 years since starting MyBodyTutor along with subsequent conversations.

Physical hunger is a gradual sensation that we feel in our stomach, and any food seems appealing. We usually feel good after eating.

Most people eat when they’re emotionally hungry though.

Emotional hunger comes on suddenly and we’ll crave specific foods. With emotional hunger we can have snack after snack and nothing hits the spot. We often feel guilty after emotional eating.

Source: The Broccoli Test: How to Stop Emotional Eating

There’s a reason that “comfort food” exists. When you’re stressed, your brain seeks ways to alleviate stress by eating certain foods, resulting in unwanted calories. If this weren’t bad enough, the act of self-medicating with comfort food also increases your body’s propensity to store abdominal fat, leading to greater risk of diabetes and cardiovascular disease.

What if I like broccoli?

Doesn’t have to be broccoli, eating plain celery is like chewing on grass. Or at least I’d assume so.  Mindfulness has been covered in the past.

What the article doesn’t mention is that you can fall back into the habit very easily.  Even once in a while I catch myself.

Ways to Stop Yourself from Eating When You’re not Hungry (IE Emotional)

The fridge door is open and you’re peering inside, feeling bored, lonely or sad. But you’re not actually hungry.

You know that eating what’s in front of you isn’t the answer. You know you’re just going to feel awful, if you do. But what are some things you can think, say or do to stop eating when you’re not hungry?

Source: 5 Ways to Stop Yourself from Eating When You’re not Hungry

I had a bad week, and didn’t realize what I was doing until I bit into the slice of pizza.  There’s a couple of things that interest and surprise me about it: that I realized (even if after paying/completing the transaction), that I know why I did, and provided some insight to how I did things in the past.  Months after positive change, good ol’ coping mechanisms are still in the subconscious…