HONOR HUNGER Going for the 3 Increases: Increase in Health, Increase in Happiness

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HONOR HUNGERGoing for the 3 Increases Increase
in Health, Increase in Happiness Increase in
Energy

• Strategies for Success in Weight Management
• By James J. Messina, Ph.D.

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Mechanisms that Trigger Hunger

• Hunger is a biological drive heightened by food
  deprivation resulting in
• Heightened digestion - resulting in increase of
  salivation digestive hormones
• Carbohydrate craving - Neuropeptide Y chemical
  in brain triggers drive to eat carbohydrates
  which are primary preferred source of energy
  for body
• ATP triggering hunger ATP is universal energy
  for cells derived from carbohydrates, protein
  fat is triggered if deprived of food

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You First Must Stop Dieting Food Deprivation
Model of Life

• You need to reclaim world of normal eating and
  must free yourself from dieting food worry
• Your body needs to know that it will have access
  to food that dieting deprivation have ended
• You must recondition your body from the dieting
  model of deprivation

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How you have silenced your hunger by any of the
following

• Numbing - some quell avert hunger pangs by
  using calorie-free beverages
• Dieting - denying hunger eventually tunes out
  hunger
• Chaos - chronic pattern of ignoring hunger by
  putting out the fires in your life
• Skipping Breakfast - way of allowing body to feel
  hungrier the rest of the day

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Self-Analysis to determine if you are hungry

• Am I hungry?
• Whats my hunger level?
• When was the last time I ever felt hungry?

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Look for these sensations of hunger

• Mild gurgling or gnawing in stomach
• Growling noises
• Light-headedness
• Difficulty concentrating
• Uncomfortable stomach pain
• Irritability
• Feeling faint
• headache

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Rate your Hunger on 0-10 scale

• 0 Completely empty
• 1 Ravenous
• 3 Hunger set-quite hungry
• 4 Hunger pangs-first awakenings of hunger
• 5 Neutral neither hungry or full
• 7 Satisfied
• 8 Full
• 9 Stuffed
• 10 Sick

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Major Guideline of Honoring Hunger!

• Go no longer than five working hours without
  eating!
• We must fuel the carbohydrate level in the liver
  which runs out every three to six hours

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Different types of Hunger

• Taste Hunger sounds good or the occasion calls
  for it
• Practical Hunger Planning ahead being practical
  not rigid eating based on schedule of events to
  avoid overeating later
• Emotional Hunger to comfort feelings of
  loneliness, boredom, anger, etc