What REALLY happens when you’re hungry?
If you're like me, you like to know how everything LITERALLY happens. I get geeked out by science that I LIKE to learn, nutrition, exercise, and neuroscience (brain science) are my FAV. Thankfully for my boyfriend, he teaches me things I would have never known about because of his Nutrition Major and Exercise Physiology Minor. I am so grateful to learn from my babe!
Did you know that HUNGER is a physiological response to a need for food.
APPETITE is a desire to eat.
Let me break it down for you.
To understand appetite there are three things you need to understand:
Neuropeptide Y (NPY) is found in the hypothalamus and stimulates food intake. It's like the "dinner bell" telling your body it's time to eat. This lowers your BMR (metabolism). This lowers the number of calories burned at rest. It does this because you are not adequately feeding your body enough food (fuel). When you aren't feeding your body the right amount of food, it slows down because it is trying to conserve energy. Listen to your body's signals to know when to eat, how much to eat and when to stop eating.
Leptin is produced in adipose cells (fat cells), and tells the hypothalamus to inhibit (stop) production of NPY (above). Therefore decreases appetite. Leptin tells your body "shhhh" when it comes to food, like slow down and stop. The more fat cells you have the more leptin your body produces since they produce in fat cells. This tells your body to slow down with the food. Your body will naturally tell you when to decrease your appetite.
Ghrelin is released in the stomach when it's relatively empty. This is the "growl". When your hungry! It stimulates the hypothalamus to increase appetite. When obese people lose weight, ghrelin levels go up, fighting to get the person back up to their original weight.
The bad news is that a chronically high-fat, high calories diet may modify our genes. This leads to leptin resistance. Our “shhhhhhhhh” hormone is resistant, meaning that it doesn’t make enough of this and it changed our genes. We are able to eat more without having our bodies tell us when to stop. Chronic overeating can lead to changes in our natural genes and natural weight.
“Settling Point” is where our naturally bodies set back to. If we are listening to our bodies and feeding it the right amount it is asking for, it will go to a natural state at which weight we were intended to be at. The body will eventually “re-set” itself.
The good news is that with modest dietary changes and regular exercise, the body can eventually settle at a new lower weight. But not everyone since it varies from person to person! It’s not known how long this process takes. Weight rebound usually happens within 1-5 years. Continually listening to your body with regular nutritious food and exercise can lead your body to a natural “healthy” state.
Now this is always still an ongoing research but I thought this was REALLY helpful for anyone's journey to a healthier lifestyle. <3
Just recently I decided to jump back into a paleo lifestyle again. Years ago I was on and off eating paleo religiously and felt amazing. I had missed that amazing feeling and wanted my good feelings back. I decided to jump in head first and start a Whole 30.
You can read more about the Whole 30 here, but basically it is a lot like the paleo diet but strict and focused on whole foods and not creating paleo desserts because it takes you away from what they are trying to get you back to and that is real, whole foods. It excludes grains, dairy and soy. There are a few other guidelines to follow, just head over to their website if you ever want to try it.
For me this was a great way to get my health back on track, my natural energy back on track, and to well shred some unwanted pounds-because yes this naturally happens on the whole30.
For the first few days to a week it was good and my mentality was restricting those foods that I could not have. Now this felt great during the time but then came towards the end---day 14.
My family was in town, there was chips and homemade salsa on the table, I was hungry and BAM, just like that it was OVER. I caved. I ate so many chips and salsa the next few days I almost got sick of it. ALMOST.
Now, where am I going with this?
I failed, I gave up, I cheated.
It is NOT the end of the world. I am human, and NO, sometimes I cannot just do something for 30 days because it makes me go crazy and felt like a lifetime. Props to those of you who can go through something for a few weeks and not give in to anything. I unfortunately am not one of those people.
It has taken me a long time to sit down and write this blog post.
I did not want ANYONE to know that I can't even follow a few simply guidelines for 30 days. Because I can't. For me, it's not attainable.
It has been a few weeks since I have came back to my senses after falling out of the whole 30. I have been doing a lot of personal development on WHY this is OKAY.
I have been reading the book Intuitive Eating and learning a lot about myself.
It's okay to give in a little here and there. It is okay to have a cookie once in a while, or some damn chips and salsa for Christs sake. All these years I have been on a continuous cycle of binging/restricing/binging/restricting. I am most definitely a yo-yo dieter.
I will try a diet, finish it and splurge! Or splurge the night before I START a diet. Does this sound familiar? If this sounds like you please read on.
Intuitive Eating is really all about listening to your body and eating more mindful. Eat when your hungry, stop when your full. Simple as that. Well there is a lot more to it that we don't always understand. I am on Chapter 2 of Intuitive Eating and I already understand the things that these doctors are talking about. I am not a profession by any means but I really think this idea is something huge.
No more obsessing.
No more dieting.
No more binging.
It sounds too good to be true.
And for right now where I am at in my life, it might be. I need to understand the principles behind the way of eating before I can actually take this on. Everyday I try to think about my hunger and fullness cues. NOW that is the first step. RECOGNIZING.
Recognize your habits. Don't judge them. Don't try to stop yourself.
Just recognize. Later down the line, in a few days, months, years (yes years) you may be able to grasp this idea of listening to your body.
We all get so caught up in what is the newest FAD diet, nutrition supplement, or whatever!
But don't listen to them. Listen to your BODY. Do whats right for YOU.
Did that chocolate cake make you feel like shit?
Well then maybe next time you want a piece of chocolate cake you will say no thank you because it DID NOT MAKE YOUR BODY FEEL GOOD.
Now I am not saying don't ever eat chocolate cake again, but what I am saying is to listen to your body. If something doesn't settle well with you, then maybe you won't want to put it in your body and make yourself feel like shit.
Eat real foods, get REAL energy. LIVE your life. Listen to your body. Respect your body. Please do this for your own good self and treat your body with RESPECT DAMMIT.
I know it's easier said than done, trust me I do. This has been my vicious cycle of eating. I have been treating my body like crap on and off for years. Putting too much food in my stomach that it rejects it. Feeling so horrible for hours on end that I am crying on my bed because my stomach hurts so bad.
But now I am starting to get it. I need to listen to my body and understand what it is telling me. I never really truly understood that term until the past few weeks.
Something is clicking in my brain and I understand it.
Now I want to help you understand it too.
Fuel your body and mind and good things will come.
firstname.lastname@example.org---> I am an open book and have gone through a few things in my life. I want to help you with whatever you are going through because I CARE.
I am a dedicated individual when it comes to health and fitness. I love the outdoors and being active.