Q. I'd like to try and stop eating so much junk food, but I'm not sure how to go about that. Its really hard for me to stop eating all this crap food, so does anyone have any ideas? Like maybe I could substitute the junk food for something healthy?
Thanks in advance :)
Thanks in advance :)
A. Cravings for a certain food do not exist. What happens to you is
this: you go on a diet and deprive your stomach, which is stretched,
from the usual amount of nutrients. People browsed this planet for
million years in groups, before they settled and became civilised,
and the pattern of eating was the same: they walked, covering scores
of miles a day, and when they found something nutritious (ants, bugs,
fruit, herbs, roots) they ate as much as they could, up to vomiting
(wild animals have the same eating pattern). They did it because they
did not know when they will have a chance to eat again, and tried to
store fat on their bodies for tougher times. But as they walked all
the time and worked hard, collecting their food, they were not
overweight. We inherited the pattern of eating from our ancestors. The
stomach is the most ancient part of your body, and the laziest. It
likes the junk food, rich in fat and sugar, because it's the easiest to
digest. When you go on a diet, you deprive your stomach of its
favourite nutrients, and your already stretched stomach sends the
signals of "hunger". You endure it for a couple of days, until your
distressed stomach can not bear with it anymore, and sends powerful
signals to your brain: hunger stared, hunger started, I need nutrients
(though it does not). And both your brain and your stomach direct you
to the most high caloric, sugary and fatty food you have ever eaten in
your life. People call it "cravings". They do not carve the item per
se (chocolate or pastry) but the item, most high in calories,
available to them and familiar to them. They start eating it, and the
stomach tells them not to stop - because it already experienced
hunger, and what if it happens again? So you eat all the high caloric
food you can get to store for the future hungry days.
What you can do about it:
1. Do not go on a very low calorie diet. It's tempting to lose fast,
and you can have an iron will, but sooner or later you will give up
under the pressure of the stomach and binge on the bad food.
2. Add good fats to your every meal in moderation. Fat is the most
nutritious component of our food, it leaves the stomach slowly and
gives you the sense of fullness.
3. Eat a lot of fibre. Your stomach does not come with an inbuilt
calorie calculator, so when you fill it with fibre (fruit and
vegetables), it gets busy digesting and leaves you alone. It knows
when you cheated on it, too: if you eat only low caloric fibre, it
asks you for food every two hours, to replenish the calorie deficit
after it finishes the digestive process, and there are not enough
calories to sustain your body processes, so it asks for more. So, when
you are hungry in between meals, snack on an apple and several nuts:
you will have fibre, and fat coming in, and it will satisfy your
stomach.
4. Add some lean protein to every meal. Not meat necessary, it can be
beans, soya, peas, nuts, low fat diary. Protein is an important part
of your metabolism, and it is crucial when satisfying your hunger.
Again, an apple/carrot with nuts is a classic sample of a snack, which
contains fibre, fructose, fat and protein.
5. Keep active all the time so as not to succumbs to emotional eating
and do not keep any junk food at home.
this: you go on a diet and deprive your stomach, which is stretched,
from the usual amount of nutrients. People browsed this planet for
million years in groups, before they settled and became civilised,
and the pattern of eating was the same: they walked, covering scores
of miles a day, and when they found something nutritious (ants, bugs,
fruit, herbs, roots) they ate as much as they could, up to vomiting
(wild animals have the same eating pattern). They did it because they
did not know when they will have a chance to eat again, and tried to
store fat on their bodies for tougher times. But as they walked all
the time and worked hard, collecting their food, they were not
overweight. We inherited the pattern of eating from our ancestors. The
stomach is the most ancient part of your body, and the laziest. It
likes the junk food, rich in fat and sugar, because it's the easiest to
digest. When you go on a diet, you deprive your stomach of its
favourite nutrients, and your already stretched stomach sends the
signals of "hunger". You endure it for a couple of days, until your
distressed stomach can not bear with it anymore, and sends powerful
signals to your brain: hunger stared, hunger started, I need nutrients
(though it does not). And both your brain and your stomach direct you
to the most high caloric, sugary and fatty food you have ever eaten in
your life. People call it "cravings". They do not carve the item per
se (chocolate or pastry) but the item, most high in calories,
available to them and familiar to them. They start eating it, and the
stomach tells them not to stop - because it already experienced
hunger, and what if it happens again? So you eat all the high caloric
food you can get to store for the future hungry days.
What you can do about it:
1. Do not go on a very low calorie diet. It's tempting to lose fast,
and you can have an iron will, but sooner or later you will give up
under the pressure of the stomach and binge on the bad food.
2. Add good fats to your every meal in moderation. Fat is the most
nutritious component of our food, it leaves the stomach slowly and
gives you the sense of fullness.
3. Eat a lot of fibre. Your stomach does not come with an inbuilt
calorie calculator, so when you fill it with fibre (fruit and
vegetables), it gets busy digesting and leaves you alone. It knows
when you cheated on it, too: if you eat only low caloric fibre, it
asks you for food every two hours, to replenish the calorie deficit
after it finishes the digestive process, and there are not enough
calories to sustain your body processes, so it asks for more. So, when
you are hungry in between meals, snack on an apple and several nuts:
you will have fibre, and fat coming in, and it will satisfy your
stomach.
4. Add some lean protein to every meal. Not meat necessary, it can be
beans, soya, peas, nuts, low fat diary. Protein is an important part
of your metabolism, and it is crucial when satisfying your hunger.
Again, an apple/carrot with nuts is a classic sample of a snack, which
contains fibre, fructose, fat and protein.
5. Keep active all the time so as not to succumbs to emotional eating
and do not keep any junk food at home.
How hard is it to maintain your body fat percentage while eating whatever you want?
Q. I'm curious because I'm working on getting to 5% B/F but at the same time I would like to eat greasy, fatty foods. How many minutes/hours of cardio would I have to do to still lose body fat while eating junk food? I fluctuate between 146 lbs and 152 lbs and my body fat percentage 8-10%. The only times it reaches 152 or above is when I binge, which obviously needs to stop if I want to lose B/F.
A. It's harder than if you are being careful about your diet, but you can do it if you are willing to work out a lot. Increase the aerobic exercise.
How to control binge eating and start losing weight?
Q. I seem to think that food is like my friend or something. This is a real problem. I am 134 and yesterday I was 132,, and the week before 126.. This bing eating problem is getting out of control. I am 5'3", Female, what weight should I be for a flat stomach?also how can I stop binge eating and lose weight?
A. Not to weigh yourself on a daily basis
your weight changes for any reason form one day to the next
if you have to get on a scale do it once a week...
same day of the week and same time of the day
eat 3 meals a day and 2 snacks
or since you do binge
eat 6 small meals thoughout the day like every 2 to 3 hours
that is so you don't get hungry in between meals and possibly won't binge
no junk food, cut out sugar, eat healthy...
drinks lots of water
find some type of exercise you like to do
and do it at least 5 days of the week
who knows how much you should weigh for a flat stomach
someone might know...however I don't
btw--your weight is normal for your height
your weight changes for any reason form one day to the next
if you have to get on a scale do it once a week...
same day of the week and same time of the day
eat 3 meals a day and 2 snacks
or since you do binge
eat 6 small meals thoughout the day like every 2 to 3 hours
that is so you don't get hungry in between meals and possibly won't binge
no junk food, cut out sugar, eat healthy...
drinks lots of water
find some type of exercise you like to do
and do it at least 5 days of the week
who knows how much you should weigh for a flat stomach
someone might know...however I don't
btw--your weight is normal for your height
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