Obesity Management Modules Managing Your Appetite Pause/play Backward/ Forward Volume
Key Message There are many reasons that we eat when we are not physically hungry.
Printing and/or Writing Make note of the points and tips that could help you manage your appetite
Session Topics 1. Common appetite cues 2. Understand your eating habits 3. Tips for managing cues 4. Substitutes for eating
Why do we eat? Hunger a physical need for food physical changes in the body Appetite a desire for food associated with eating experiences
Why do we eat? ï Hunger occurs only when body needs food below the neck Appetite occurs at anytime above the neck
What Affects Your Appetite? Cues can affect what, when and how much you eat You don t notice cues but they are powerful Become aware of your appetite cues
Types of Cues Environmental Outside of us In world around us Appeal to our senses Personal Inside us Vary for each of us Tied with situations or events
The Magic of Food Styling Food styling is a specialty, not an accident!
Food Advertising
Tip Don t let ads cue you Be more aware of how advertising affects your appetite
Food is Visible and In Reach
See Food, Eat Food Study Dr. Brian Wansink s research See through container versus container they couldn t see through Ate 71% more from clear bowl
Close versus Far Study 3 candies when six feet away 9 candies when sitting on top of desk
Tip Out of sight, out of mind Do not leave food in plain view Cover or put in non-see through container
Tip Keep out of reach Make it more difficult to get high calorie foods and easier to grab healthier foods
Be Grocery Store Savvy You eat what you buy Stores are designed to make you buy more
Tip Resist store cues Go with a list Don t go hungry Buy groceries on-line Use the self-checkout
Are your eyes tricking you?
Plate Size à Portion Size
Glass Size à Portion Size
Larger Packages & Servings You eat more from a large package Larger containers make bigger portions seem normal
Get More Eat More Get twice the size eat twice the calories 10 from 100 seems small 10 from 20 seems like a lot
Tip Manage your portions Re-package bulk items in smaller portions Use smaller bowls and plates Drink out of smaller glasses Eat with smaller utensils
Variety à Increased Intake Eat more with more choices buffet! Dr. Barbara Rolls study Taste buds keep getting stimulated
Beware of Variety So many new foods to try! It s fun and enjoyable Understand how variety affects your appetite
Tip Make variety work for you Buy fewer varieties of the same food item, especially less healthy foods Increase the variety of healthy foods, such as vegetables and fruit At buffets, limit your selected items per trip At restaurants, limit the number of courses
Personal Cues Individual Tied to specific situations social events gatherings traditions habits
Social Situations Family gatherings Special occasions Office treats Going out with friends
Tip Suggest options Less variety of food choices More healthy, lower calorie options Substitute other activities for eating Try other pleasurable treats
Habits Develop when we do something in a certain way many times Eating can be tied to certain situations, places or times Are you really hungry or has eating become a habit?
Food and Situation Connections
Habits à Cravings
The Time Factor
Tip Identify personal cues Start with increased awareness Identify times, situations and places that may trigger your appetite Be creative and find other options
Tip Plan for success Plan your strategy ahead of time Reward your successes Breaking a habit takes: - effort - problem-solving - repetition
Tip - Break the connection Check e-mails Walking in the door à à à à Eating Shower
Tip Find eating substitutes Image from Yale Rudd Center for Food Policy and Obesity
Tip Make a distraction list Make a list of ways to distract yourself from thinking about food and to keep you busy
My Eating Substitute List Distraction Relaxation - learn Spanish CD - massage my feet - Sudoku puzzles - do stretches - do a craft - take a quick nap - putter in garden - phone a friend - go for walk - read a joke book - write a poem - meditate
Steps Toward Change Become more aware of your appetite cues Try some of the tips Make one change at a time Be patient it takes time and repeated efforts to manage your desire to eat
In the next week... Throw out, repackage and rearrange Pay attention to food marketing Use smaller dishes, glasses and utensils Notice when eating seems automatic Start breaking the cue and eating connections Make a list of activities you can substitute for eating and try at least two this week
My SMART Goal My goal: To stop snacking while I m watching television in the evening. Specific: How will I do it? Measurable: How will I measure it? Achievable: Is this something I can do? Can I keep doing this? Rewarding: How will I feel rewarded? Time Frame: When I want to achieve this? I will work on a jigsaw puzzle while I watch television. Mark on my calendar each evening that I don t eat while watching television. Yes, because I can still eat a snack but just not when I m watching television. I will plan other activities I can do in the future. I won t be so full when I go to bed and I will feel more in control of my snacking. I will start on Tuesday and do this for one week.
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Weight Wise Sessions Getting Started: Planning for Success https://breeze.ucalgary.ca/weightwise Benefits & Challenges https://breeze.ucalgary.ca/wtbenefits Skills for Weight Management Success https://breeze.ucalgary.ca/skills4success Finding Balance: Calories & Diets https://breeze.ucalgary.ca/wtcalories Tops 5 Calorie Culprits & Tips for Reducing Calories https://breeze.ucalgary.ca/wtculprits Managing Hunger & Appetite: Managing Hunger https://breeze.ucalgary.ca/wthunger Controlling Your Appetite https://breeze.ucalgary.ca/wtappetite Moving Matters: How does moving matter? https://breeze.ucalgary.ca/wtactivity Help me get moving! I m ready! https://breeze.ucalgary.ca/wtgetmoving More on Nutrition: Transform your Eating for Weight Loss https://breeze.ucalgary.ca/wttransform Meal planning Tips and Label Reading https://breeze.ucalgary.ca/wtlabels Eating Out and Special Occasions https://breeze.ucalgary.ca/wteatingout