It turns out that if you're overweight, you may not realize that you've 'had enough'. Surely, most dieters have had enough dieting, but what we're referring to here is the amount of food you're consuming. You may not realize that your stomach is full and your brain is not giving you the proper signals. For many years we've been told to slow down, we're eating too fast, and we need to give the body time to respond to the foods we've eaten to let us know we're full. How many times have you eaten too fast only to realize that you've now eaten too much? This happens too often. Satiation, or feeling 'full', has long been thought to take about 20 minutes. That means if you're consuming your meal in less time, you may not even know that you've had enough. Try slowing down when you eat. Another suggestion is just eating less food, but more often. Many diet plans or weight loss plans suggest eating 6 small meals per day rather than the typical 3 that we've been used to. Serious body builders have adhered to this eating regimen for decades in order to keep a steady flow of nutrition to their tissues, and to keep up with their raised metabolism. It works both ways - you can eat small meals more often to help raise your metabolism, too. Here's more on how Overweight People May Not Know They've Had Enough --
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Researchers at the U.S. Department of Energy's Brookhaven National Laboratory have found new clues to why some people overeat and gain weight while others don't. Examining how the human brain responds to "satiety" messages delivered when the stomach is in various stages of fullness, the scientists have identified brain circuits that motivate the desire to overeat. Treatments that target these circuits may prove useful in controlling chronic overeating, according to the authors.
"By simulating feelings of fullness with an expandable balloon we saw the activation of different areas of the brain in normal weight and overweight people," said lead author Gene-Jack Wang of Brookhaven Lab's Center for Translational Neuroimaging. The overweight subjects had less activation in parts of the brain that signal satiety in normal weight subjects. The overweight subjects were also less likely than normal weight subjects to report satiety when their stomachs were moderately full. "These findings provide new evidence for why some people will continue to eat despite having eaten a moderate-size meal," said Wang.
Wang and colleagues studied the brain metabolism of 18 individuals with body mass indices (BMI) ranging from 20 (low/normal weight) to 29 (extremely overweight/borderline obese). Each study participant swallowed a balloon, which was then filled with water, emptied, and refilled again at volumes that varied between 50 and 70 percent. During this process, the researchers used functional magnetic resonance imaging (fMRI) to scan the subjects' brains. Subjects were also asked throughout the study to describe their feelings of fullness. The higher their BMI, the lower their likelihood of saying they felt "full" when the balloon was inflated 70 percent. Read more...
Be sure approach your weight loss plan with small meals more often that are higher in protein and vegetables in order to regain a healthy body and weight.
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