How to eat less and feel more satisfied

Do you struggle with overeating? Most of society does. How could you not? Sandwiches with greasy meat patties, cheese with egg and bacon drizzled with gravy is not helping anyone reach their health goals, but continuously feeding our so easily tantalized taste buds. On a recent poll on doctoroz.com, people admitted to overeating mostly later in the day (between 6 and 10 p.m.).

Do you struggle with overeating? Most of society does.

How could you not?

Sandwiches with greasy meat patties, cheese with egg and bacon drizzled with gravy is not helping anyone reach their health goals, but continuously feeding our so easily tantalized taste buds.

On a recent poll on doctoroz.com, people admitted to overeating mostly later in the day (between 6 and 10 p.m.).

So on the whole, we seem to start with good intentions but as the day goes on, there are a few things to note if feeling the need to eat less.

l Eating less does not mean starving. One of the main reasons people overeat is actually malnourishment. We are not getting the macronutrients our bodies are really craving in order to feel nourished and satiated. And so we continue to shovel more in.

Most people are surprised to learn that by shifting a few behaviours around, what they put in their mouths that will actually make those afternoon cravings go away.

Healthy fats and proteins are high on the satiation factor, so make sure you are incorporating a cup of black beans, hard boiled egg or half an avocado (or all three!) mid-afternoon or at lunch.

Nutrient density is the main factor that will help you to eat less.

Hemp seeds, almonds, cashews and dates in a nice nut bar is a perfect afternoon snack.

l Understanding the expansive/contractive model taught in macrobiotics is an excellent tool to help you eat less.

Typically our days are quite contractive. Suit and tie, coveralls, mom gear … whatever your uniform most of us are out there mentally or physically expending ourselves in the day.

This is contractive behaviour. Food has similar qualities.

At the end of the day or the week, we want to “expand.”

This is where the beer comes in, the sugar, the stimulants. Drugs, coffee and chocolate are considered “expansive” in the macrobiotic expansive/contractive model.

What foods are you craving at the end of your day or leading into the late afternoon?

Here’s a tip. A healthier form of expansive behaviour is exercise.

You don’t have to run marathons every day to get some exercise, but even going for a post-work walk with your dog, or the neighbour’s dog can help tip the scale back to balance before indulging in some cream cakes.

This is why dancing can also be a great means of “expanding.”

If you’re feeling the need to eat something you know won’t nourish you — just move.

Truly.

Take the time to track how much exercise you are getting in this coming week and see for yourself.

l Be sure to fill up on the good stuff in life. Getting to the core of what really satisfies you is important in keeping overindulgences in check.

Sit down with yourself and write in a journal the response to this question: What are you really hungry for?

Kristin Fraser, BSc, is a holistic nutritionist and local freelance writer. Her column appears every second Thursday. She can be reached at kristin@somethingtochewon.ca.

Just Posted

Police is still looking for Second World War army passport owner

No one has claimed a rare Second World War German army passport… Continue reading

Red Deer readies for supervised drug consumption site

Now all we need is an application for one

Rent subsidies for Asooahum Crossing tenants sought from Red Deer city council

Coun. Lee feels the city should be ‘last resort’ for housing subsidy requests

Castor murderer denies he’s a killer

Jason Klaus tells courtroom he loved his family who were murdered in December 2013

WATCH news on the go: Replay Red Deer Jan. 21

Watch news highlights from Red Deer and Central Alberta

RDC chosen to host 2019 men’s volleyball national championship

Sports enthusiasts in Red Deer will have more to look forward to… Continue reading

Police is still looking for Second World War army passport owner

No one has claimed a rare Second World War German army passport… Continue reading

DJ Sabatoge and TR3 Band kick off Sylvan Lake’s Winterfest 2018

Central Alberta’s youngest DJ will open for TR3 Band kicking off Town… Continue reading

Two Canadians, two Americans abducted in Nigeria are freed

Kidnapping for ransom is common in Nigeria, especially on the Kaduna to Abuja highway

WATCH news on the go: Replay Red Deer Jan. 21

Watch news highlights from Red Deer and Central Alberta

Liberals quietly tap experts to write new paternity leave rules

Ideas include creating an entirely new leave benefit similar to one that exists in Quebec

Insurers say Canadian weather getting hotter, wetter and weirder

Average number of days with heavy rain or snow across Canada has been outside norm since spring 2013

Are you ready for some wrestling? WWE’s ‘Raw’ marks 25 years

WWE flagship show is set to mark its 25th anniversary on Monday

Most Read


Five-day delivery plus unlimited digital access for $185 for 260 issues (must live in delivery area to qualify) Unlimited Digital Access 99 cents for the first four weeks and then only $15 per month Five-day delivery plus unlimited digital access for $15 a month